Staying Fit and Healthy on a Budget

In addition to the many weight loss and cardiovascular benefits of exercise, a regular fitness routine has also been linked to colon cancer prevention. A recent study by the Washington School of Medicine and Harvard University found that “people who exercised the most were 24 percent less likely to develop the disease than those who exercised the least.”   But a health club membership can be costly and a trip to the gym isn’t always convenient.  Here are some economical ways to keep your fitness habit in tact without spending too much time or money.

Internet.  The web is full of sites that offer fitness advice, workouts and information.  The American Council on Exercise (ACEFitness.org) provides a searchable library of strength and flexibility exercises along with instructional videos and photos.  For cardiovascular workouts, try heading to Examiner.com for the weekly Your Weekend Workout series, or to YouTube for a treasure trove of quick cardio downloads.

Kids. Kids make amazing personal trainers if you give them a whistle and tell them they’re in charge.  Encourage school-aged kids to play teacher and instruct a home gym class based on the material they are learning at school.   Running around the block, jumping rope or a game of tag may seem like child’s play, but they’re certain to leave you winded and burn quite a few calories in the process.

Community Education.  Community colleges and local departments of recreation offer reasonably priced fitness classes in community centers and neighborhood schools.  Many times the instructors are the same fitness pros you’ll find in the gym, but they supplement their incomes by adding classes at a range of venues.

Neighborhood Groups. If you enjoy the accountability and camaraderie of group fitness classes at the health club, consider putting together a workout group in your neighborhood.  Build a bootcamp at the neighborhood park, bike, walk or run together. It’s hard to ditch your fitness commitment if the friends who hold you accountable live right next door.

DVD/Wii Fit   TV based fitness plans are especially useful for parents who stay home with small children.  Even if household responsibilities interrupt your workout, DVDs are easy to pause and return to when you are ready.  Toddlers can play along.  WiiFit is another great option.  The bright colors and animated characters will keep little ones entertained while you take advantage of yoga,  cardio and strength training workouts.

iTunes.  If you own an iPod, Nano or just about any brand of mp3 player, go to iTunes to download free fitness podcasts.  Offerings include strength-training workouts, cardio plans and fitness tunes to keep you motivated.  iPhone users will also find countless apps for guiding and tracking all of their fitness endeavors.

Cable TV. FitTV, on basic cable, is only one of the many channels providing fitness programming throughout the day. Each show is only 30 minutes long, but the range of offerings is impressive and would easily rival the schedule of any health club.  If you have TiVO or DVR, the convenience can’t be beat.

Home Gym.  For the price of a month or two of health club dues any exerciser can set up a decent home gym. Start with a basic set of free weights in 3 weight increments (light, medium, and heavy), then add a yoga mat and a balance ball. This basic set up will keep you well equipped for countless strength, core and flexibility workouts.  For cardiovascular exercise, consider purchasing a stationary bike trainer (a new one will run $125-200, but you’ll find plenty of used models on craigslist or eBay) on which to put your bike, or get creative about using the stairs, a jump rope or the streets in your neighborhood to get your heart beating.

As with any fitness program it is best to consult with a physician prior to beginning your routine and to communicate with your health professional if you experience unusual signs or symptoms.