Paying for a gym membership and the gas it takes to get there can be expensive, but there are plenty of other options for getting in shape. Here are some low-cost alternatives to help you get fit without breaking your budget:
1. Improvise by using ordinary household items for various upper and lower body exercises.
Canned goods. Many canned goods can serve double duty as hand weights.
Milk or water jugs. Fill empty milk or water jugs with water or sand and secure the tops with duct tape. To adjust the weights as your fitness level changes, simply add more water or sand. If you wonder how much weight you’re lifting, simply weigh the jug on your household scale.
Potatoes. A 5- or 10-pound bag of potatoes can provide added resistance for various exercises.
A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
Chair. You can use a chair for many seated exercises with makeshift weights or use the seat as a platform for your hands while doing triceps dips. The back of the chair serves as a good place to hold on for extra balance when doing things like leg lifts.
2. You don’t necessarily need special equipment like a treadmill or elliptical machine to get a great cardiovascular workout. With a little planning, some of the daily activities you take for granted can become part of your exercise routine:
Get in extra steps whenever & wherever you can. 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.
Pick up the pace as you do your household chores. Mow the lawn, weed the garden, rake the leaves or shovel the snow, but make the movements intentional and try to maintain a quick pace while you’re working. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.
Don’t sit on the sidelines. 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.
3. Invest in a few pieces of inexpensive exercise equipment that will allow you to get a total body workout at home or on the road.
Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They’re available in many sizes, but most women only need 3lb, 5lb and 8lb to start out with.
Resistance bands. These stretchy tubes offer weight-like resistance when you pull on them. Choose from varying degrees of resistance, depending on your fitness level.
Jump-ropes. Skipping rope can be a great cardiovascular workout, and you can get these for just a couple of dollars.
4. Buy used equipment. Check out listings for used exercise equipment on local online ad boards like craigslist.com. Online auction sites like eBay are also a good option, but make sure the shipping costs won’t put the item out of your budget.
5. Turn your home into a private aerobics class with a good selection of exercise videos. Borrow videos from your library or a friend, or rent them from the video store before you buy them to see if you like the routines. Another great option is signing up for Netflix or another mail delivery program that will allow you to keep fresh titles coming each week. Be sure to pick videos that match your current fitness level so that you don’t get discouraged by exercises that are too hard or too easy. Some small equipment may be required, depending on the activity you select.
6. Be a savvy shopper. If you’re interested in a specific exercise class or piece of equipment, shop around before committing.
Check out your local recreation department because many offer discounted fitness classes to local residents. If you live near a college with a fitness center, ask if the facility is available to community members. If you’re a graduate of the school, you may qualify for an even better rate.
Share costs with a friend. Some personal trainers let you split the cost of a session with a friend or two.
These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com
A collaboration between Atlanta APC Plastic Surgery and Cafe Physique
This entry was posted on Monday, August 18th, 2008 at 1:21 pm and is filed under Health and Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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