Low cost health

Cost effective ways to exercise and stay fit adapted from an article on Beachbody.com

New sneakers, high-end equipment, private classes—in your quest to drop a few pounds, you may find your wallet getting thinner, too. But it is possible to get in shape without going broke. Here are a few get-fit tips that can get you results without costing you a fortune.

If you can't splurge on a gym membership . . . HIT THE PAVEMENT. Think of the great outdoors as an enormous, free cardio room. Here are a few ways to get your heart pumping—no equipment necessary.

To torch fat, do outdoor intervals. Run up a hill or stairs at top speed for up to a minute, then walk back down at your normal pace to catch your breath and recover. Check a map. Your local geography might offer a unique workout opportunity—are there mountains to climb, oceans to swim, or a stadium for stair running?

If you can't splurge on fitness equipment . . . GET CREATIVE. You don't need to invest in a full set of dumbbells or a weight bench to do resistance training. Here's how to build muscle on the cheap. Turn everyday household items into makeshift equipment—canned soup cans double as light weights, furniture can add instability, and a milk crate can work as a step. If you buy a pair of weights, go heavy. Get the heaviest set of dumbbells you can lift in good form. You can do a lot with that basic equipment.

Buy bands. Exercise bands are cheap, light, and take up almost no space in your house. "All of our weight training workouts provide options to use bands—we do this to eliminate excuses." Plus, they're ideal if you want to stick to your workouts while traveling.

If you can't splurge on a nutritionist . . . LEARN TO SHOP SMART. With a little pre-planning, you can eat well without racking up a huge grocery bill. Here's how to find nutritious foods that won't blow your budget. Stick to the basics. Shop seasonal produce, buy lean meats, and other foods on the periphery of your grocery store. The center aisles are usually where packaged and processed foods are kept. Watch for sales on meat, and buy nuts or beans in bulk.

Plan your meals ahead of time so you're not winging it when you hit the aisles. Look for apps that help you plan meals and track deals. "Make a list and stick to it—don't be swayed by unhealthy sale foods. To prevent impulse purchases, don't go to the grocery store hungry.

Tom