Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise that costs very little. There is no need for the cost of gym membership to keep you and your family healthy and fit!
The merits of regular physical activity - from preventing chronic health conditions to promoting weight loss and better sleep - are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out six specific ways exercise can improve your life.
1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A brisk 30-minute walk can help you calm down.
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket. Regular physical activity can help you prevent - or manage - high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn - and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.
4. Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier. Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system - the circulation of blood through your heart and blood vessels - work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day. A good night's sleep can improve your concentration, productivity and mood. And you guessed it - physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.
6. Exercise can be - gasp - fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical! Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Ideas to get moving!
Office exercise: How to burn calories at work
You may spend your workdays at a desk, but you don't need to take it sitting down. Make office exercise - from fitness breaks to walking meetings - part of your routine. If you're doing your best to set aside time for physical activity either before work or after work, good for you. But finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 9 creative ways to make office exercise part of your routine.
1. Make the most of your commute
Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you drive to work, park at the far end of the parking lot.
2. Look for opportunities to stand
You'll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk - or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.
3. Take fitness breaks
Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
4. Trade your office chair for a fitness ball
A firmly inflated fitness or stability ball can make a good chair. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other exercises during the day.
5. Keep fitness equipment in your work area
Store resistance bands - stretchy cords or tubes that offer weight-like resistance when you pull on them - or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.
6. Get social
Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes - and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
7. Conduct meetings on the go
When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
8. Pick up the pace
If your job involves walking, do it faster. Keep your chin up and your shoulders slightly back - and remember to breathe freely while you walk.
9. If you travel for work, plan ahead
If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities - such as treadmills, weight machines or a pool - or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
Exercise and stress: Get moving to combat stress
One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries. You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second - there's good news when it comes to exercise and stress. Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief - and why exercise should be part of your stress management plan.
Exercise and stress relief
Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
It's meditation in motion. After a fast-paced game of racquetball or squash, or a bike ride or several lengths in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.
A successful exercise program begins with a few simple steps.
Consult with your doctor.
Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.
Walk before you run.
Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the recommendation is to get at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) - preferably spread throughout the week. It also recommends strength training exercises at least twice a week.
Do what you love, and love what you do.
Don't train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
Pencil it in.
Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.
Sticking with it
Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:
Set some goals.
It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.
Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.
Change up your routine.
If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.
Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy - whether it's an active tennis match or a meditative meander down to a local park and back - and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.
Fitness for less: 4 low-cost ways to shape up
Want to exercise but think you can't afford it? Think again. Consider these low-cost alternatives to a pricey gym membership. 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. Consider these five tips to help you get started.
1. Take advantage of everyday opportunities
You don't necessarily need 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 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. Consider a pedometer which is a great motivational tool for increasing the number of steps we take.
Make a workout of household chores. 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. Join in the fun. 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. Take the opportunity to go for a brisk family walk at the weekend, the kids can even ride their bikes in a safe location. This is a great opportunity for family time to talk, laugh and play.
2. Consider modest investments
If you're looking for fitness bargains, these inexpensive fitness products may be a good bet:
Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes.
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.
Jump-ropes. Skipping rope can be a great cardiovascular workout.
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.
Exercise videos, DVDs or podcasts. 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. Pick a program that matches your current fitness level and is endorsed by a certified fitness instructor.
If you're able to make a slightly bigger investment, you might consider video games that are designed to get you moving. Depending on the software and game system, you may be able to plug in and dance, swing a virtual tennis racket, practice yoga, improve your strength and flexibility, and more. WII machines are ideal for this.
3. Improvise
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.
Milk or water jugs. Fill empty milk or water bottles 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, weigh the jug on your household scale.
Step stools. A low, sturdy step stool can become exercise equipment if you use it for step training - an aerobic exercise resembling stair climbing.
4. Be a savvy shopper
If you're interested in a specific exercise class or piece of equipment, shop around.
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. Try ebay for pieces of sporting equipment that have become clothes hangers!
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.
5. Know what to avoid.
Some fitness products aren't worth buying, no matter how low the price. For example, don't buy herbal supplements or other products that claim fitness benefits overnight or promise to melt away pounds without diet and exercise. 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.
Fitting in fitness: Finding time for physical activity
Finding time for fitness can be tough. The key is making it convenient. Consider these practical suggestions. You know fitness is important for your health and well-being. And you want to get more active, but your days are a blur of work, household chores, errands, and time with family and friends. Setting aside enough time to sleep - let alone exercise - can be tough. So how can you find time for fitness? The key is to be flexible and make fitness a way of life. And remember all physical activity - not just formal exercise programs - adds up to a healthier you.
Fitting in fitness at home
Time spent at home doesn't have to be "couch potato" time. To make fitness a priority at home:
Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to go on a brisk walk.
Make chores count. Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. Outdoor work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking and hoeing strengthen your arms and back, and digging works your arms and legs.
Be active while watching TV. Use hand weights, ride a stationary bike or do a stretching routine during your favorite shows. Get off the couch to change the channel or adjust the volume.
Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes. It's best to build up to about 30 minutes of continuous activity, but you can exercise in shorter bursts, too.
Get your dog into the act. Take daily walks with Fido or Fluffy. If you don't have a dog, borrow one! An enthusiastic dog may give you the motivation you need to lace up your walking shoes.
Work out at work