Not everyone can make time for the gym. Busy schedules, long commutes or even a simple lack of motivation can get in the way. Well, you can still stay fit without stepping inside a gym. AIIMS-trained doctor Arun Pandey, who has over 11k followers on Instagram, recently shared a video that breaks down a simple and realistic plan anyone can start today. His routine is easy, effective and perfect for people who want to stay healthy at home.
Simple 3-Step Fitness Routine
In his video, Dr Pandey explains that staying healthy does not depend on expensive equipment or fancy workouts. All you need are three basic habits.
1. Walk More
The doctor suggests walking fast for at least 30 minutes every day. Walking increases heart health, improves stamina and helps burn calories. It’s also one of the easiest exercises to adopt because you can do it anywhere – in your building, a nearby park or even inside your home.
2. Do Home Workouts
You don’t need machines to build strength. Dr Pandey recommends starting with push-ups, squats and jumping jacks. These moves target major muscle groups, improve mobility, and boost metabolism. Even 10–15 minutes of consistent home workouts can make a big difference.
3. Eat Smart
Your diet matters more than you think. The doctor suggests reducing junk food and eating more fruits, adding protein-rich foods and drinking enough water to stay hydrated. Better food choices will naturally support your energy and fitness levels.
Dr Pandey says following these three habits is enough to stay healthy. He explains in the video, “If you can’t go to the gym, take care of yourself at home. You don’t need the gym.” According to him, anyone who stays consistent with this simple routine will begin to see real benefits in a few weeks.
Other Helpful Ways To Stay Fit Without Gym
Try Short HIIT Sessions
According to the World Health Organisation, short high-intensity interval training (HIIT) can improve fitness levels and cardiovascular health even if done for just 10–20 minutes a day.
Stretch Daily
Basic stretching or yoga can improve posture, reduce stress and prevent injuries. You only need a mat and 5–10 minutes. to do this and stay fit
Stay Active Throughout the Day
Small movements matter. Taking stairs, walking while talking on calls, or doing chores can all increase your daily activity level.
Get Enough Sleep
According to the Sleep Foundation, adults who sleep 7–9 hours a night recover better and maintain healthier weight levels.
