Exercise for a Tight Budget
Getting fit on a Budget
In this economy that’s bad news.
“Make that modest investment everyday in taking good care of your self and you will reap huge dividends,” he adds.
The ‘I don’t have time to exercise,’ excuse is no excuse, says Dr. Katz from his office phone at Yale University, February 23, 2009. In the same manner that you make the time to shower or brush your teeth everyday, it’s imperative that you do the same for your health.
Leslie Bonci, a registered dietician, who works with professional athletes such as the Pittsburgh Steelers, agrees. In a phone interview from Texas, Bonci says a bad economy should not be used as an excuse not to exercise.
“We can have fitness in many different places,” Bonci says. “Use the cans in your kitchen for tricep curls.”
“You can do wonderful things at home,” says Dr. Gerald Musante, via telephone on February 27th of this year. “You don’t need a gym.” He adds that so you do not injure yourself you should learn proper form when it comes to weight-bearing exercises as well as yoga and pilates.
What the Experts Recommend
Dumbbells– Go to Goodwill or the Salvation Army and pick up a pair. “Who cares if those dumbbells aren’t bright and shiny? The body does not care,” says Bonci.
Elliptical Machine or a Treadmill – “Make time by making physical activity a priority.” Dr. Katz says he makes sure he uses his machine for forty minutes a day.
Fitness DVD/Videos – Swap DVDs with a friend, says Bonci. They are cheap and effective way to work up a sweat.
Get a coach – “Ask your friend to become your fitness or motivation coach. You don’t have to pay them to do that. Reciprocate with a dinner, because they have been so helpful,” says Bonci.
Love – It may not be something you see on a conventional exercise list but it counts. Dr. Katz urges people to make time for relationships, it makes for a better and healthier you.
Jump Rope – If you have kids, you are likely to have one lying around. “Find things in your home you can use,” says Bonci. That will save you money.
Sleep – “People think that sleep is a waste of time,” says Dr. Katz. It’s not. Try to get the recommended eight hours a night and your waist can see a difference.
Stairs – “We don’t have to go out and construct equipment. You can do lunges, go up and down the stairs,” Bonci says.
Strength Train – “When we lose weight we want to lose the right kind of weight. You want to lose fat while maintaining muscles,” says Dr. Musante. Do squats and lunges with weights; this helps to build up your core and back.
Yoga/Pilates – If you are looking to become more flexible, says Dr. Musante, try these. Take a class to learn proper form before trying out a DVD.
Walking – “Putting on a pair of shoes does not cost a cent,” says Bonci. “It’s all about what the body can do,” says Dr. Musante. Get a pedometer; it doesn’t have to cost much. He advises that you work up to 10,000 steps a day.
The experts:
Leslie Bonci, MPH, RD, CSSD
Dr. David Katz, M.D., M.P.H., F.A.C.P.M., F.A.C.P.
Dr. Gerald J. Musante, PhD
The author and a friend completing Corri La Vita.
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