The benefits of exercise are priceless, but the costs certainly add up. Health club membership, exercise clothes, a personal trainer, class fees, shoes. If lack of time is the number one reason not to exercise, money is not far behind. But exercise doesn’t have to be expensive. If you can budget exercise into your schedule, you should also be able to fit exercise into your budget.
SHOPPING FOR A HEALTH CLUB: The biggest line on your fitness budget is probably your health club membership. And it pays to shop around. Fees can range from less than $30 a month to more than $100. What does your facility offer for what they charge? If you’re paying extra for a swimming pool and you rarely swim, then you’ll probably do better elsewhere. You may save money by using a health club across town, but make sure that the extra driving time does not interfere with your workout schedule and that gas and car expenses are not eating up anything you save in fees. Some health clubs offer a reduced rate for seniors or for persons using facilities only between the hours of 10 a.m. and 4 p.m. Or you might get a discount by renewing early or committing to a longer-term membership. Finally, consider realistically how often you use the health club. Perhaps a short-term membership in the winter–even at a higher monthly rate–may end up saving money. If you’re very irregular, you might even save money paying day by day at the door.
WORK OUT AT HOME: The least costly alternative is to skip the health club altogether and work out at home. Walking, running and biking can be done anywhere at any time. Jumping rope also offers an excellent cardiovascular workout at virtually no cost. If you prefer to stay inside, particularly when the weather outside is nasty, you can get your own treadmill, exercise bike or rowing machine. For less than the cost of one year’s health club membership, you can buy a machine the whole family can use. If you don’t find what you like at Christmas sales, wait until Spring and you can probably pick up a “hardly used” machine for next to nothing at a garage sale. Avoid buying machines you haven’t tried before, particularly those miracle machines sold only on TV. Any machine that promises spot reduction (such as abs or thighs) or dramatic results in “just minutes a day” is almost guaranteed to be fraudulent.
With a few hand weights, you can do a comprehensive strength training program at home, focusing on abdomen, back, shoulders, legs and core body strength. A personal trainer may be a great option to get you started with a practical at-home routine. Inexpensive equipment like a balance ball can help in designing a program. They’ll give you a more challenging lift and improve your balance as well. You can also get a good strength-training workout without any equipment. You can use your own body to perform various types of sit-ups, pushups and pull-ups. Do as many pushups as you can and then repeat for two or three sets with one or two minutes rest in between. Do the same with bent leg abdomen crunches.
BUYING SHOES: The more you exercise, the faster your shoes wear out. Exercise shoes may be expensive, but the right type can prevent injury and discomfort. Generally speaking, it’s not wise to skimp on shoes; buy the wrong shoes for your needs and you may end up with higher doctor bills for foot and knee injuries.
Shoes offered at discount in large department stores may have familiar brand names, but they are usually made for casual wear rather than serious exercise. Specially fitted exercise shoes are now available at our Bremo Pharmacy location. Our sales staff is trained to help you find the best shoe for your gait and running style–considering issues such as motion control, stability, cushioning and custom widths.
PERSONAL TRAINERS: Some individuals like having a personal trainer, either at a health club or privately hired. The trainer keeps them motivated and focused on a program. If you feel it works for you, a trainer may be worth the expense, although good information is readily available from books, fitness magazines and web sites.
Whatever it takes, the goal is to get moving and keep moving. Take a walk after dinner, go for a run in the early morning, pedal an exercise bike or lift weights while watching TV. Neither lack of time nor lack of money is an adequate excuse.
Michelle Herbert Thomas, PharmD, CDE
Clinical Director
