Exercising doesn’t mean that you have to spend all your time in the gym or at the gym. Sport with friends, family, or partners can be a cheap and easy alternative to physical activity. Even so, the following sports still have fitness benefits on par with working out in the gym, you know. Curious which sport?

Selection of sports with friends that you can do

Group training with friends has several advantages that you don’t want to miss out on. According to a study in the British Journal of Health Psychology, exercising with friends has been shown to motivate people to try even harder to be physically active.

Additionally, other benefits of exercising together can help you avoid boredom, form healthier friendships, and try new sports you’ve never done before. You can do some of the following types of exercises with friends, family, or a partner to make the workout a lot more fun.


  1. Walk or jog

For starters, you can invite your friends, family, or your partner to run or jog, which is pretty easy. Both types of cardio exercises don’t require too much equipment. Just put on comfortable running shoes and sports clothes and enjoy the time together.

You can walk or jog in the morning to get cleaner air and less hot sun. Morning exercise can also boost the body’s metabolism to burn calories more effectively. If you can’t walk for a long time, treat yourself to a walk or other exercise when you’re out with your friends.


  1. Cycling

If you are exercising with a family made up of older people, walking or jogging may not be the right choice. Both cardio exercises are risky for older people who have problems related to bone loss (osteoporosis) and arthritis (osteoarthritis).

Alternatively, you can invite your parents to ride a bike, a low-impact sport, or a sport that places minimal stress on the body. Cycling is generally safe for people who are just starting, are overweight, or are at high risk of injury. Cycling is also closely linked to a reduced risk of coronary artery disease. A study in the American Journal of Epidemiology even showed that cycling can reduce the risk of heart disease in adults over the age of 55.


  1. Fartlek training

Fartlek is a running sport that combines running with alternating high and low speeds. The term “fartlek” comes from Swedish and means speed game.

This type of training has the benefit of increasing aerobic and anaerobic capacity in runners, cyclists, or even military personnel. But regular people like you can also get various benefits from this cardio exercise.

To do a fartlek workout with co-workers, you can run around the city park or your favorite jogging track. Assign a person the role of Commander to issue commands about when to run fast or slow.

So that this exercise does not become boring, you take turns slipping into the role of command and adapting the type of exercise and its intensity, for example by jumping, brisk walking, or side shuffling several times.


  1. HIIT cardio

If you want to work out at a high intensity, try a HIIT cardio workout together. HIIT, or high-intensity interval training, is a type of exercise that can burn more calories and increase your maximum aerobic capacity.

The path to HIIT isn’t too difficult as you can combine a range of cardio and strength exercises like running, jumping rope, planks, squats, and other exercises. For example, you can use court lines to do sprints, lateral hops, and shuffles in multiple sets or reps.

A full set of HIIT cardio workouts typically only takes about 10 to 30 minutes. However, you sweat more with this exercise, which has almost the same effect as after an hour of training in the gym.


  1. CrossFit

Aside from HIIT cardio, you and your friends can also do CrossFit outdoors without the need for a lot of equipment. CrossFit is an exercise that involves a variety of functional movements at a consistently high intensity with little rest.

CrossFit movements involve the whole body, such as B. Push, pull, walk, row and squat. You can do variations of push-ups, pull-ups, sit-ups, squats, lunges, and movements without other tools. You may also need tools like a kettlebell, medicine ball, and jump rope.

To make CrossFit training together easier, you can use a guide called a Workout of the Day, or WOD, that can be customized to suit your fitness level. CrossFit WOD changes daily so your workout doesn’t get boring.


  1. Gymnastics

Calisthenics is a workout that consists of various gross motor movements, rhythmically and without the need for additional equipment. This type of shared exercise is useful because training in this gym uses your body weight and gravity.

Also known as street training, calisthenics has various benefits, from building muscle mass, losing weight, maintaining bone strength and density, to improving balance and body coordination.

The most common calisthenics exercises consist of push-ups and pull-ups. Modify this push-up move by doing high-five push-ups, T-pushes, and push-ups on an exercise ball or medicine ball.

For pull-ups, try changing the width of your grip spacing or using single bars or monkey bars, which you can find in kid’s play areas in city parks.


  1. Recreational Sports

Recreational sports not only aim to achieve the benefits of physical fitness but can also bring joy and build relationships between individuals in a team. HealthHub Singapore says group exercise can lower stress hormone levels and trigger the release of brain chemicals like endorphins that make you happier and more relaxed.

You can practice this individual or team sports with friends, family, or a partner. Recreational sports you can try include badminton, tennis, football or basketball. Before you start, make sure you have adequate equipment and a sufficient number of players, right.