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Fitness for less: Low-cost ways to shape upBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/fitness/HQ00694_D
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Fitness for less: 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 staff
If 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. These tips can help you get started.
Take advantage of everyday opportunities
You don't need a gym or 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 in your neighborhood or 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 housework a workout. 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.
- Play with your kids. 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. Do your kids play video games? If so, plug in with them and swing a virtual tennis racket or do a little boxing.
Improvise with household items
If you'd rather not spend a penny on exercise equipment, use ordinary household items for various upper and lower body exercises:
- Canned goods. Many canned goods can serve double duty as hand weights.
- Chair or step stool. Use a chair for support when doing exercises such as leg curls. A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
Consider a modest investment
If you're able to spend a little, you can find inexpensive products to add variety to your fitness routine:
- Dumbbells. Use these small, hand-held weights to strengthen your upper body. They're available in many sizes.
- Exercise DVDs and apps. 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.
- 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.
- Jump-ropes. Skipping rope can be a great cardiovascular workout.
- 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.
Be a savvy shopper
If you're interested in a specific exercise class or piece of equipment, shop around to find the best deal.
- Check out your local recreation department. Many recreation departments offer discounted fitness classes to local residents. If you live near a high school or college with a fitness center, ask if the facility is available to community members.
- Buy used equipment. Some sporting goods stores specialize in used equipment — or you can check out listings for exercise equipment in the local newspaper. You may also find great deals on used exercise equipment online. Just make sure the cost of shipping won't put the item out of your budget.
- Share costs with a friend. Trade exercise videos or DVDs with a friend so that neither of you gets bored doing the same workout over and over again. Find a personal trainer who'll let you share the cost of a session with a friend or two.
Remember, getting in shape doesn't need to be expensive. Don't get caught up in memberships or purchases you can't afford. Instead, concentrate on your fitness goals — and how to achieve them without breaking your budget.
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- Workout to go: A sample exercise route. National Institute on Aging. http://go4life.nia.nih.gov/resources/workout-to-go. Accessed June 11, 2012.
- Tips to help you get more active. Weight-control Information Network. http://win.niddk.nih.gov/publications/tips.htm. Accessed June 11, 2012.
- DIY fitness. American College of Sports Medicine. http://www.acsm.org/access-public-information/newsletters/fit-society-page. Accessed June 11, 2012.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. June 11, 2012.