Exercising On A Budget

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If you don't have access to a gym how can you possibly get into shape? This is a question often asked by people who mistakenly believe that a lack of finances or opportunity will prevent them from enjoying a healthy lifestyle.

As a matter of fact, a poster asked a similar question in the comment section of Shine from yahoo's article "Burn, Baby Burn!". The poster was asking how people who don't have access to gyms can get into shape. After reading that person's question, I added a comment with recommendations for a variety of exercises that people can do from the comfort and safety of their own home. You can read about it here:

http://shine.yahoo.com/channel/health/burn-baby-burn-331732/?pg=19#comments

But that person's question got me thinking more about this problem. Indeed there are millions of people who are missing out on the benefits of exercise because they don't have the facts.

Just how can a person who doesn't have the time or the money to join a gym possibly hope to get in enough exercise? This really is a noteworthy subject and in light of the current global economic situation coupled with the importance of maintaining a healthy lifestyle, it's one that deserves more attention. So I'm going to delve further into this issue.

In this article I'm going to provide a list of some simple exercises that you can do right at home. And for the most part, they won't cost you a cent. The only things you have to spend are a little bit of your time and some effort and in return you will reap the benefits of a healthier body.

Lunges

This is an exercise that will tone and shape your legs and gluteal muscles. Start from a standing position and then take a long step forward. With your forward foot firmly planted on the floor, bend your knee until it is at a 90 degree angle.

Simultaneously, your back knee must also be at 90 degrees. With respect to your back leg, you'll actually be supporting some weight on the balls of your feet. Keep your back straight. Return to a standing position and repeat with the other leg.

If you're new to this exercise, just perform a few repetitions at a time until you develop proper form. For example you might perform 5 repetitions with your left leg and 5 repetitions with your right leg. Call this a set. Do as many sets as you feel comfortable without overdoing it. As you become more skilled you can increase the number of repetitions and sets.

One Arm Bent Over Rows

This is a good exercise for the back, shoulders and arms. In this exercise you will need a chair or table and something slightly heavy that you can grasp with one hand. It could be a light weight dumbbell, canned food item, thick book, etc.

Place one hand on the table or chair, this is to act as support for you while you perform the exercise. Your upper body should be parallel to the ground. Slightly bend both of your knees. With the weighted object in your other hand, bend over until your arm nearly touches the floor. Now slowly bring your arm up toward your waist.

For this exercise to be done correctly, your arm will move alongside your outer leg but will not touch your leg. Then slowly lower your arm back to the starting position.

Perform several repetitions of this exercise alternating between your left and right hands. (You can learn more about this exercise in my article Build A Strong Body With One Arm Bent Over Rows.)

Burpees

Burpees are an ideal strength and conditioning exercise. You will start from a standing position. Then, while keeping your arms at your sides, kneel to the floor. Next, place both palms on the floor. Extend your legs behind you. You will now perform a push up. Lower your chest until it touches the floor, then push yourself back up again.

Now, draw your legs inward until you have returned to the kneeling position. Stand up. Each of these steps is a component of the burpee. It's a conditioning exercise in that it should be done quickly, moving from one step to the other in rapid succession.

If you're a novice it will take a little time to become familiar with the exercise, so it's allright to move at a slower pace. As you get the hang of it, and become more coordinated, speed up the pace and set a specific time limit.

For example, see how many burpees you can do in 30 seconds, then one minute, and so forth. This is an exercise where you can
continue to challenge yourself because you're testing your speed, strength and endurance against the clock.

Dumbbell front arm raise

This exercise strengthens the arms and chest muscles. You don't necessarily have to own dumbbells to perform the dumbbell front arm raise. If you don't have dumbbell use a canned item or any object that can easily be grasped with one hand.

You can also perform this exercise while sitting in a chair or on a bench. It's important to keep your back straight throughout this exercise. Grasp the weight in one hand and hold it at your side. Now, slowly raise your arm until it is perpendicular to your chest.

Hold this position for a moment then slowly lower your arm back to the starting position. Repeat this exercise several times with both arms.

Wow! The above is just a short list of the many exercises that you can do on your own time without having to break your budget to join a gym or fitness center. I'll be adding more exercises to the list in future articles.

Don't let your present circumstances hold you back. Performing regular exercise in conjunction with proper nutrition and rest will have a holistic effect on your life. All of your hard work will pay off. You'll be better physically, mentally and emotionally. Be the best you can be, you owe it to yourself.

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