2023-07-04 18:03:49
By Dr. Chaun Cox ∙ Mayo Clinic News Network
7 hours ago
You don’t have to go to the gym to exercise. Walking around your neighborhood is a good no-cost option to get the recommended 150 minutes of physical activity a week. (Getty Images) Exercising with a stability ball strengthens your core, which is important for lower back health. (Getty Images)
When you exercise, you feel less tired and stressed, and more upbeat. Even taking a 10-minute walk is a good start. You don’t have to run a marathon to reap the benefits of exercise.
How much exercise do you need? According to the Centers for Disease Control and Prevention (CDC), adults should get at least 150 minutes a week of moderate activity, such as walking, swimming, or mowing the lawn, or 75 minutes a week of vigorous activity, such as jogging, running, high-intensity interval training, or high-speed cycling. The CDC recommends adding two to three weekly strength training sessions as well.
Although 150 minutes of physical activity a week seems like a lot, you don’t have to do it all at once. Spread your activity out over the week and break those minutes into small chunks of time—for example, 30 minutes a day, five days a week.
Although it is safe for most people to start an exercise program, if you have a chronic condition, such as high blood pressure, you should consult your GP before starting to exercise.
low cost exercises
You don’t have to join a gym to exercise. Some cheap or free options are:
Walk: Take a walk around your neighborhood or the mall. Park at the back of the parking lot instead of by the gate. Choose the stairs.
Sweep: Chores can do double duty if you can get your heart rate up. Mowing the lawn, working with a shovel, and working in the yard also count.
Games with children: Invite your children to play catch, ride their bikes or dance after dinner. Moving with children is a good example of lifelong healthy activity.
Bring the gym home
With such a busy life, it can be difficult to find time for regular exercise. The cost of a gym membership can also be a drawback.
The good news is that these five cheap exercises can be used at home to get started:
Jump the rope: Jumping rope gets your heart pumping and offers a great cardio workout. When the weather isn’t the best for going for a walk or run outside, a jump rope can be a great option indoors. People of any fitness level can jump rope.
Wallpaper: The mats protect your back and joints from hard surfaces during training. Training mats provide a layer of cushioning for floor exercises like yoga, core strengthening, or post-workout stretching.
Dumbbells: There are dumbbells of different weights and designs. Choose the ones that mean a little challenge and always have them on hand. You can curl them during a commercial break while watching TV or use them first thing in the morning.
Elastic bands: Using resistance bands can improve your strength and muscle tone. They are lightweight, take up little space, and can easily travel with you to work or on vacation.
Stability ball: This device strengthens the trunk, which is important for the health of the lower back. Stronger abdominal and back muscles will also improve your balance and stability to help you continue to move with confidence and confidence as you age.
Whatever form of exercise you choose, the most important thing is to start. Remember to focus on the process, not just the results, and be patient with yourself as you get moving.
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