Economical Exercise

Stretching your fitness budget 

By Erica K. Perkins, Health & Fitness Director, University of Virginia 

A hundred years ago, “working out” and purchasing fitness equipment or a gym membership would have seemed absurd because life itself was work. Today, the “work” is finding the time and financial resources to exercise. As Ralph Waldo Emerson simply stated: “the first wealth is health”, so time and cost should not be an excuse. Here are low- and no-cost ways to workout: 

Walk or Jog

Other than a good pair of supportive shoes, it costs nothing to go on a walk, jog or hike. You can do it around your house, place of work, alone, with a friend or a group, with a dog or with your family. If the weather is poor or questionable, go to the mall and window shop.  Simply moving more and sitting less throughout your day has a tremendous impact on your overall health. 

Visit the library

The library can be a great resource for free fitness information. Most public libraries have an extensive collection of DVDs for strength training, yoga, pilates or traditional aerobics for you to check out. Don’t count out the books. Borrow a book on healthy recipes or your favorite form of exercise to learn more ways to do it on your own. 

Pantry of weights

There are several exercises you can do in your own home that will strengthen all of your major muscles. If you need to add some extra resistance, look in your pantry. Canned goods, jugs or bottles of water and even mixing bowls are items you can hold or lift to challenge your muscles further. Look in your basement, garage or garden shed for brooms, shovels or even firewood and covert those into weighted bars or objects you can lift.  

• Squats/lunges: These are excellent exercises that work all of the muscles in the legs and they just happen to be a necessary movement for daily activities. If you have a previous knee injury or current pain, use a wall to support your back and walk your feet out from the wall. Free-standing, be sure to keep your knees behind your toes to protect the knee joint.  Add any weighted object to further challenge your muscles. 
• Crunches/back extensions: Lie on your back with knees bent and hands crossed on your chest or behind your neck (make sure you don't pull your head, which could result in a neck injury) and curl your ribcage towards your pelvis to work the abdominal muscles.  Then lie on your belly with your hands under your chin and with both feet staying on the ground, lift your chest off the ground.
• Push-ups: Push-ups will tone and strengthen your arms and upper body. Depending on your current strength level, you can start with push-ups against a wall or lying down. You can be on your knees or on your feet, or even elevate your feet to further challenge the body. You only need to lower until your elbows are at ninety-degree angles as well. 

All of these exercises will sufficiently challenge most of your major muscles without the use of fancy equipment. All you need to do is dedicate some time to a regular routine. 

Shop around

If you absolutely need equipment for the type of exercise you want to do, buy it used. Local stores sell used equipment and you can even surf the web and classified pages for gently used equipment.