Now that the summer is winding down and the fall is fast approaching, perhaps you’ve decided to begin exercising. Your family and friends are supportive. Your motivation is soaring. But, your pocketbook is too lean to meet the demands of many fitness programs.
Don’t despair! You don’t need to join an elite gym or purchase a state-of-the-art treadmill in order to achieve a fitter you. There are dozens of activities that you can do for free or minimal charge to increase your fitness level. Here are some inexpensive fitness options:
Go back to school – Many colleges and universities offer non-student memberships to their gyms and athletic facilities for a low rate.
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Walk it off – Walk, run, or climb stairs in the great outdoors. Try walking along trails in Allaire State Park, map out a route through your neighborhood or take a long walk on the boardwalk starting at one end and finishing at the other. You may even want to work out several different walking routes so you won’t get bored making the same trek day after day.
DVDs/online videos – Select a DVD that matches your current fitness level. Your local library may even have exercise DVD’s that you can rent for free. Look for a DVD with the endorsement of a reputable organization, such as the American Council on Exercise or the American College of Sports Medicine. There are also many websites that offer online video workouts but navigating through them all can be a bit challenging so be sure you have the time to thoroughly check them out before signing up and always keep in mind what your particular health and fitness goals are.
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Turn-on the television – Check out your local public access television station’s schedule to see if any fitness programs air on a regular basis in your area or check out one of the many health and exercise stations offered by providers such as Cablevision, Comcast, Verizon FIOS, DIRECTV, etc...
Buy the basics – You don’t need hefty machines for resistance training. Purchase a set of dumbbell weights and a resistance band. You can even change the difficulty level on your resistance band, as you progress in your fitness level by changing the amount of slack that you hold in the band.
Investigate your insurance plan – Many insurers and corporations negotiate discounted rates with local fitness facilities to encourage their employees to exercise. Some employers will even pay the “gym’s” monthly fee on your behalf. Contact your human resources department to find out what is available to you.
Say “no” to exercise foods – Don’t spend money on highly advertised sports drinks and foods. Just add a little peanut butter on a banana to achieve a carbohydrate and protein combination that will give you the energy you need.
Talk to an expert – Your budget may not allow for a personal trainer, but consider making a one-time appointment. Participate in a group training session at a local gym or a Personal Touch class at your local Jazzercise facility. Learn how to perform the moves safely and effectively and then you can replicate the workout at home on your own.
Make it a family affair – If you have kids, join them in their active play. Walk them to the park, play a game of freeze tag, or dance to upbeat tunes.
Expensive machines and high-priced equipment are never necessary for a workout. If your budget is slim, try getting active in inexpensive ways. The results will be greater than what money can buy.
Here’s a simple yet effective leg exercise you can do at home:
Abduct/Adduct in Supine Position
1. Start in the supine position (lying on your back) with your knees and feet together.
2. Tightly contract your gluteal muscles (located in your buttocks) to lift your pelvis off of the floor.
3. Contract your right abductors (muscles located near the hip bone) to pull your right knee out to the side. Allow your right foot to roll to the side as your knee
moves to the right.
4. Stabilize your left leg by contracting your core muscles. Avoid letting your left leg drop out to the opposite side when the right leg moves.
4. Contract your right adductors (muscles located in your inner thighs) to pull your right knee up to the starting position.
6. Reverse for the left side.
Yours in health and fitness,
Kellyann
Kellyann Skorupski owns and teaches classes at The Jazzercise Fitness Center of Wall, 1985 Highway 34, Wall, NJ. You can get information on her center and the group fitness classes offered there by visiting www.jazznj.com or on Facebook by clicking here.
