You do not need to pay extortionate prices to register with a gym and build muscle; any activity you perform requires the use of muscles. The more you move, the more muscle strength you gain. Many activities you can do at home or outdoors will enable you to build muscle, provided you put in more effort than normal, according to the Weight-Control Information Network
Walking
Take a long and quick walk every day. Instead of walking at your normal pace, slightly increase your speed. Instead of taking the elevator, walk up the stairs, taking two stairs at a time to increase intensity. If you do these activities regularly, you will slowly start to build extra muscle in your legs.
Doing Household Chores
You can do numerous chores in the house that will give your arms a good workout, such as mowing the lawn and raking the leaves. If you live in an area where there is a lot of snow, you can also build muscle as you spend time clearing driveways and walkways by shoveling the snow. Even chores inside the house can substitute as a workout, such as vacuuming and scrubbing, if they are performed vigorously to get your heart rate going.
Joining Children's Activities
Instead of watching your children play, why not join in the fun? Children are creative and can invent a number of activities that will get your heart rate going, such as kicking ball, playing tag and even dancing. You can also take a family bike ride or jump rope with your kids, both of which are cardiovascular activities. Such activities will increase your muscle strength over time.
Taking Supplements
Before taking part in a high-intensity activity, you can take a supplement containing creatine. Creatine is an amino acid that is produced by the body. It can also be found in foods such as meat and fish. Creatine aids in building muscle mass during activity, according to the President's Council on Physical Fitness and Sports. Before taking any supplements, seek medical advice to ensure that you will not suffer any adverse side effects.
Stretching
Stretchy tubes can act as weights when you pull on them because of the resistance created. You can use different degrees of resistance, depending on your strength and fitness levels, and can increase the amount of resistance as you build up muscle.
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