Ways To Move Without Spending Money

by in Fitness, June 21, 2013

sack races
The benefits of exercise are numerous for the mind, body and spirit. One of the biggest barriers to getting more physical activity is figuring out what to do. Expensive gym memberships or pricey fitness classes are big turnoffs for some folks but the truth is, they aren’t necessary. There are plenty of ways to get moving that won’t cost you a cent, just ask the First Lady. In a recent interview, Mrs. Obama revealed one of the ways she encourages kids — her own and those she meets — to move.

Mrs. Obama: We talk about fun. I mean, something as simple as turning on the radio and dancing with your kids to Beyonce. Kids are watching these videos — let me tell you, if you make it a task in your household to learn the Single Ladies dance with Beyonce — they’re trying to do that anyway. They want to learn every move.

Fitness experts also agree that you don’t have to break the bank to get a good workout. Jimmy Peña, exercise physiologist, New York Times Bestselling Author and Founder of Prayfit.com shares his wisdom:

“You don’t need a gym membership to gain strength, add muscle or lose body fat. In fact, learning to use your body weight effectively can provide you with all the stimulus you need from the comfort of your own home, or when you’re on the road. Channel all your energy into these body weight-focused routines and save your money.”

Peña recommends good old-fashioned push up and sit-ups, adding challenges with inclines and declines on furniture. For cardio, give it 10-minutes of a combo of moves like jogging in place, jumping jacks and virtual jump rope.

More Ideas
Want a departure from your home sweet home? There are exercise opportunities all over your neighborhood.

Resistance Training

  • Get the family in garden – yard work burns calories and needs to be done regularly. Kids love to use the watering can!
  • Got stairs at the local park? Use them to do simple heel raises – good for your legs and posture.
  • Rent a kayak at the local lake and get rowing.
  • Spring cleaning! Shlepping mops, brooms or bags of items to donate can get everyone in the house moving.

Cardiovascular Exercise

  • Walk on the beach – the sand provides resistance to increase the challenge.
  • Set up an obstacle course in your backyard — get the kids involved not only in completing the challenges, but in setting up the course.
  • Seek out a local mountain – many having hiking trails with varying degrees of difficulty.
  • Take the kiddos to the park and get a game of kickball going.
  • Got some old pillow cases? Time for a potato sack race!

Tell Us: How do you move without spending money?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

More posts from .
Tags: ,

Similar Posts

Exercise and Eating: Myths vs. Facts

Trying to get more activity but not sure where food comes in? Figure out the best way to fuel your exercise sessions by busting these five common myths. Myth: Only eat protein after a workout. Fact: Exercise enthusiasts often over-prioritize protein after exercise. While protein is vital for building and maintaining muscle, you can’t getRead more

Comments (10)

  1. [...] if (!window.OX_ads) { OX_ads = []; } OX_ads.push({ "auid" : "423083" }); document.write(''); See full article at Food Network Other stories:Cucumber and Red Onion SaladJuicy Watermelon SaladGarden Vegetable PrimaveraBuenos [...]

  2. ann says:

    YOU COWARDS!!!!! YOU ARE SO FRICKING STUPID!!!!"LET ANY ONE WHO HAS NOT SINNED CAST THE FIRST STONE" JUST BECAUSE SOMEONE MADE A MISTAKE!!! A MISTAKE!!! MIND YOU!! YOU HAVE TO LET PAULA DEEN GO!!!! YOU ASSA-NINE IDIOTS HAVE NO BACKBONE!! AND TO ME THE FOOD NETWORK IS NOT WORTH WATCHING A"BUNCH OF COWARDS"" SO GO CLIMB A MOUNTAIN AND FALL OFF!!!!!!!

    • Cee says:

      THIS IS NOT ABOUT SINNING OR CASTING STONES. DO UNTO OTHERS AS YOU WOULD HAVE THEM DO UNTO YOU. THIS IS ABOUT A BEHAVIOR AND THE MISTREATMENT OF HER STAFF WHO COME TO WORK ONLY TO BE MISTREATED BY RACIAL REMARKS – IT'S UNACCEPTABLE.. NO ONE SHOULD BE FORCED TO LISTEN TO THAT JUST TO KEEP THEIR JOB, NOT EVEN IF IT COMES FROM PAULA DEEN. IT'S DOWN RIGHT DISRESPECTFUL!!!

  3. Mary says:

    YES! I definitely will not watch or go online or renew my subscription to your dam magazine. You will loose a lot of viewers. We love Paula much more than we love you snobs.

  4. Linda says:

    Everyone, at one time or another, no matter the color of their skin, has had racists thoughts or said unkind things. Yes, Paula made bad choices in vocalizing her thoughts. BUT, she did admit to it. With Paula Deen, "what you see is what you get", and The powers that be at Food Network have known that all along and made money off her unique style. Her forthright nature and boisterous self is her brand, and now, in the network's decision to let her go, to "do the right thing", you are risking losing many viewers. There are phonies on your network: some are rumored to bed rock stars and cheat on their spouse; some claim to be wonder women (hello dough face Ree) with no talent or stage prescience; and some, well they just glorify fast food by making a table scape. I could go on, but I just don't ave the time. Shame on you Food Network.

  5. B Taylor says:

    GOODBYE FOOD NETWORK! You know in your hearts what hypocrites you are. And what cowards you are, too.

  6. s moore says:

    PAULA DEEN IS FOOD NETWORK! You are making a huge mistake and will lose many viewers. Food Network please reconsider your very bad decision and stay with the Paula Deen show. I will no longer watch Food Network without Paula.

  7. Cee Cee says:

    I LOVE FOOD NETWORK AND THE REST OF US SUPPORT YOUR DECISION!!!!! IT'S NOT ABOUT COLOR IT'S ABOUT RESPECT FOR OTHERS. DON'T BE AFRAID TO DO THE RIGHT THING – PEOPLE WILL STAND BEHIND YOU.

    FOOD NETWORK, YOU STOOD UP FOR WHAT IS RIGHT AND PEOPLE WILL HAVE TO SEE CHANGE IN ORDER TO EMBRASS AND RESPECT CHANGE.. SHE IS NOT THE ONLY GREAT CHEF ON THE NETWORK!!!!

    PEOPLE NEED TO STOP MAKING EXCUSES FOR BAD BEHAVIOR. WHILE WE ALL LOVE PAULA'S RECIPES AND HAVE SUPPORTED HER FOR YEARS ON THIS NETWORK, WE SHOULD NEVER SUPPORT THE MISTREATMENT OF OTHERS BECAUSE THEY WORK FOR US BY DEGRADING THEM. SHE IS A VERY HIGH PROFILE CHEF WITH PEOPLE FROM AROUND THE COUNTRY WATCHING.AND BUYING HER PRODUCTS.(I'M ONE OF THEM) PAULA'S BEHAVIOR IS UNACCEPTABLE!!

  8. HILDY says:

    HOW CAN YOU COMPARE PAULA DEEN TO LANCE ARMSTRONG SHE DIDN'T DOPE HER WAY TO SUCESS SHE EARNED IT .MAYBE THE OWN NETWORK COULD USE A COOKING SHOW .

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>