Exercise on The Cheap

Many of us want to stay fit but as the economy becomes tighter we are beginning to question how we can. Check out these ideas so you don’t let your fitness slide along with the stock markets.

Exercise doesn’t have to be expensive. Truly all you need to move is you. Exercise can be accomplished using things you find in your everyday life. Are you looking ideas to keep working out but need something a little less posh? Try these out.

Use your body weight – push-ups, squats, pull-ups and all their variations can add overload without any fancy equipment.

Look in your pantry. Canned food and gallon jugs can effectively add resistance similar to a hand weight. Empty milk (or other liquid) jugs can be refilled to your needed weight so you can add more as you get stronger.

Use broom handles and a couple of chairs to create a modified pull up bar. This will allow you to lift only what you can rather than your whole body as in a traditional pull-up. In addition couches, chairs, ottomans can become “benches” for better range of motion.

Look for stairs around your house – they don’t have to be “real” stairs. Stools, rocks, stumps, etc all count if you have to step up to get on them. *safety note: you don’t want to be stepping too high – no more than 18 inches is plenty or so your knee and hip are perpendicular to the ground.

Kids are good for something! If they are small use them as weight – backpacks, strollers, and simple play can help you build your muscles. If they are older let them lead you in a fun game of tag or obstacle courses they love being the leaders. Teens may be willing to take a healthy lifestyle challenge with you with the bonus of building a closer relationship.

Invest simply in fitness equipment – rubber tubing, hand/ankle/wrist weights, a step, a ball, etc are versatile and inexpensive pieces that give a bit gain for little cost. The trick on equipment is – IT DOESN’T MATTER HOW CHEAP IT WAS IF YOU DON’T USE IT!

There are many ways you can continue fitness on the cheap. The trick is to get creative, think outside the box, and make sure you are being safe. As always discuss your new fitness routine with your healthcare person and remember to have a great time!

If you decided to build a home gym, comment below and tell us what you decided to use? What was your essential must have piece of equipment (it’s ok if that’s a milk jug!)

Like this article – read more: Try planning home workouts or Cardio Workouts Indoors for more ideas on working out at home.

Choosing Your Ideal Body

Have an image in your head of the ideal body? Think you need to look different than your current structure allows? How did you come up with that idea, anyway? What is your real body type?

Each person is different, therefore carry weight differently. There are three different body types, and each category is going to have different properties and will carry and build muscle differently.
A Mesomorph has an athletic build – usually builds muscle quickly, an Ectomorph is someone who is thin, may have trouble putting on weight, and tends to have a small bone structure, and an Endomorph is someone who easily puts on weight, and may have trouble losing it – no you are not all endomorphs.

It is not fair to judge yourself now if you are far from your “normal” body type. Most of us can remember where our bodies felt best, and it may not be on any ole’ chart. We can remember feeling strong, having energy, how good it felt to move. This is our ideal.

Unfortunately, we are constantly looking at images of other people which may not reflect what is best for us. Many people use the media’s portrayal of the human body as ideal however one must remember that media is an art form. Images are created, modified, and altered. What we see may not be real. Things get taped up, moved over, pulled tight, air brushed, and we often do not see the entire “stage” of an image – who is behind the model, how garments are held on, how are they standing, sitting, being held up, etc.

You are not a piece of art on display. You are a real human being with daily activities, responsibilities, and patterns, many not always glamorous. You want a body that supports your life demands and has the endurance to see you through the finish line. Set your ideal body accordingly.

When to Weigh In

Many people like to use body weight as a motivating factor to stay focused on their fitness goals. Beware of getting caught in the number trap.

Weight is important, but please don’t let it be your success or failure mark. Many things change throughout the month, and as your body cycles (both men and women) your body weight will change. This is true during the day as well, you will weigh different in the morning than the evening. Your body weight may fluctuate around 5lbs in a day – so how can that be a great indicator? Plain and simple it isn’t.
If you must weigh yourself, do so on the same day of the month and at the same time each weigh-in. It is easiest to do this when you wake up, you’ll be able to wear the same thing and generally have eaten the same thing prior to weighing – nothing for approximately 8 hours. You can weigh yourself in between your monthly weigh-in but I caution you to not be too tied to that number instead use it to keep you focused on working out.

Finally, remember a weight measurement in fitness is a time measurement. To get the most accurate idea of how you are doing you must track this measurement over a period of time.