Fitness basics (21)
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Fitness for less: 4 low-cost ways to shape up
Want to work out but think you can't afford it? Think again. Consider these low-cost alternatives to a pricey gym membership.
By Mayo Clinic staffIf the only thing keeping you from starting a fitness program is the cost of a gym membership, here's good news. You don't need to join a gym to take physical activity seriously. Plenty of low-cost alternatives can help you get fit without breaking your budget. Consider these four tips to help you get started.
1. Take advantage of everyday opportunities
You don't necessarily need special equipment for an aerobic workout. With a little foresight, activities you may take for granted can become part of your fitness routine.
- Step it up. Take a brisk walk every day, whether it's a path through your neighborhood or laps in a local mall. Take the stairs instead of the elevator or make a full workout of climbing the stairs. Sneak in extra steps whenever you can by parking farther away from your destination.
- Make a workout of household chores. Mow the lawn, weed the garden, rake the leaves or shovel the snow. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.
- Join in the fun. If you have children, don't just watch them play. Join them for a game of tag or kickball. Walk them to the park. Dance. Take a family bike ride. Go to a community pool. Even if you don't swim, you can enjoy time in the water or walk in the shallow end.
2. Consider modest investments
If you're looking for fitness bargains, these inexpensive fitness products may be a good bet:
- Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes.
- Resistance tubing. These stretchy tubes offer weight-like resistance when you pull on them. Use the tubes to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level.
- Jump-ropes. Skipping rope can be a great cardiovascular workout.
- Fitness ball. A fitness ball looks like a large beach ball. You can do many core exercises, including abdominal crunches, with a fitness ball. You can also use a fitness ball to improve your flexibility and balance.
- Exercise videos, DVDs or podcasts. Create the feel of a health club aerobics class in your own living room — or choose a program that'll help you improve your strength and flexibility. Pick a program that matches your current fitness level and is endorsed by a certified fitness instructor.
If you're able to make a slightly bigger investment, you might consider video games that are designed to get you moving. Depending on the software and game system, you may be able to plug in and dance, swing a virtual tennis racket, practice yoga, improve your strength and flexibility, and more.
Next page(1 of 2)
- Physical activity and your heart: Getting started and staying active. National Heart Lung and Blood Institute. http://www.nhlbi.nih.gov/health/dci/Diseases/phys/phys_started.html. Accessed May 3, 2010.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed May 3, 2010.
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