If lack of time and financial resources are your excuses not to get fit this year, toss them aside. Neither are legitimate barriers for keeping you from feeling and looking great.
“Don’t deny your body the benefits of exercise just because you don’t have a large block of time or can’t find time for a formal gym workout. Keeping it simple is OK, ” said Leslie Bernstein, Ph.D., professor and director of the Division of Cancer Etiology at City of Hope.
Bernstein published her first paper linking physical activity to lower cancer risk two decades ago.
Even 150 minutes of moderate exercise per week can improve your mental mood, lower your stress level, help you sleep better, strengthen bones and muscles and reduce your risk for serious chronic illnesses, according to the Centers for Disease Control and Prevention.
“It has been established that regular exercise (about 3 to 4 hours per week) can lower the risk of colon cancer and, for women, the risk of breast cancer,” Bernstein said.
Here’s seven ways to get fit without joining a gym, and -- guess what? -- some cost nothing but a little ingenuity and your TV time. So pitch your excuses, get off that couch, and start moving.
Take a Walk
If jogging sounds too intimidating, take a walk instead. A small 2005 Duke University study showed that a brisk walk can be just as beneficial as jogging, especially if you’re only starting out.
Besides improving your cardio fitness, a brisk 20-minute walk can calm you as much as taking a mild tranquilizer. Exercise triggers the release of endorphins — brain chemicals that can relieve pain and stress. If you want to boost your walk try Family Circle’s Walk Challenge.
Boot Camp Workouts
If you love an intense challenge, a boot camp-style workout is for you. Organized fitness boot camps have sprung up across the country, so chances are there’s one close to you. Or you can create your own by doing strength and cardio exercises at home or outside at a park. And all you need is a good pair of shoes!
Try this circuit:
Jumping jacks
Lunges
High knees
Pushups
Tricep dips (use a bench or curb)
Belly crunches
Do each exercise for 60-90 seconds. Rest between exercises as needed. Repeat two or three times.
Join a Team
Join your city league or sign up for group fitness classes through your municipal Parks and Recreation office. Most offer a variety of physical fitness options for all ages and fitness levels, from low-impact pool workouts and yoga to flag football, tennis softball or soccer leagues. Some cities even offer therapeutic workouts for people with special needs, such as arthritis or other mobility issues.
Organize a Fitness Group
One fitness partner or a dozen can be a great motivator to start a program and stick to it. It’s easier to nix your workout if you exercise alone, so mix fun time with old friends or make new ones, by organizing a neighborhood or church fitness group.
Tailor your group’s activities to your likes and dislikes. If running and belly crunches aren’t your gig, try dancing, tennis or water aerobics. Doing activities you like will help keep you (and your group) motivated.
Download an App
With the plethora of fitness applications (most are under $5 and many are free!) available for your electronic device, finding the right routine just got a whole lot easier. Many of these clever apps do it all, from expertly guiding you through a routine, to offering diet and motivational support, to tracking your progress and calories burned. I like 7 Minute Workout by Bytesize.
Turn Household Chores into a Fitness Routine
Why not put a sparkle on your home and get fit at the same time? Cleaning your home can become a workout routine by focusing on activities that have the highest calorie burn, like vacuuming, mopping, scrubbing the tub, or running up and down your stairs.
Try throwing on some high-energy tunes and cleaning to the beat or doing pushups or squats every time a new song plays.
Take Advantage of Online Deals
Online group buys, such as Groupon, LivingSocial, Eversave and BuyWithMe, offer deals on a variety of fitness activities, like yoga classes, rock climbing, kettlebell training, Pilates, scuba diving -- even sailing lessons (which has turned into my new passion).
Take advantage of these steep discounts to try something new, meet new people and make getting fit economical and exciting!
Aim for at least 30 minutes of physical activity every day to feel better and if you want to tone up and slim down you may have to increase the length and intensity of your exercise to achieve your goals, according to the Mayo Clinic.
It’s always a good idea to check with your doctor or health care professional before starting a new exercise program if you have any health concerns.
Now’s time to make 2014 your healthiest year ever.
Lynette Summerill is an award-winning writer and water sport junkie who lives in San Diego with her husband and two beach loving dogs. In addition to writing about cancer-related issues for EmpowHER, her work has been seen in publications internationally.
Sources:
City of Hope. Foothills Fitness Challenge:controlling cancer risk with exercise. Nicole White. 7 Sep 2013.
http://breakthroughs.cityofhope.org/foothill-fitness-challenge-exercise/7215
CDC. Physical Activity and Health. Accessed 16 Dec. 2013
http://www.cdc.gov/physicalactivity/everyone/health
Top exercises from Women and How to get around them. Deborah Braconnier. Yahoo Sports. 20 Apr 2013.
http://sports.yahoo.com/news/top-exercise-excuses-women-around-them-135600688--spt.html
Mayo Clinic. 7 Benefits of Regular Physical Activity. Accessed 16 Dec. 2013
http://www.mayoclinic.com/health/exercise/HQ01676
Reviewed December 30, 2013
by Michele Blacksberg RN
Edited by Jody Smith