by Rick Davies

Created on: February 15, 2007   Last Updated: June 29, 2009

Getting fit without joining a gym or investing in expensive home exercise equipment requires a little more ingenuity than simply shelling out for an expensive membership or the latest infomercial-endorsed gadget but it can yield even better results. As with any home project, getting fit at home requires a little more planning and organization. It also offers an unlimited level of customization: your program is truly YOUR program, not what the current trends dictate.

Aerobic exercise is probably the easiest kind to get at home: walk. Go around the block, hike a local nature area, do errands on foot. As long as your heart rate is up, it doesn't matter what you do to get it there. Any sustained effort that keeps your heart rate elevated ("moderate" exertion) for 20 minutes or more is fine. Cycling to work is another great way to get in aerobic work at minimal expense. Go for a long walk on Monday, cycle to work Wednesday and go for a swim Saturday - and watch the pounds start to melt off.

Strength work can be grouped into two major types: overall fitness for those of us who sit at computers all day, and balancing or corrective work for those who work hard for a living. For those of us who want a basic improvement in strength, nothing beats the old familiar "gym class" exercises: sit-ups, pushups, burpees, squats and chins. Done regularly, any program that works pushing, pulling, legs and core will build muscle. If basics become too easy, work on one-armed or one-legged versions. People who spend their day lifting, digging, carrying and hauling need to consider the muscles they use all day - then strengthen the other side. For example, if you lift boxes all day, chances are your back and biceps can outwork your chest and abs: fixing the imbalance (pushups, sit-ups) will help to reduce the risk of injury and improve work output, leaving you with more gas in the tank at the end of the shift.

If you prefer the social side of working out, look into extension classes at community centres as well: ballroom dancing, martial arts, and a range of sports are often offered at truly budget-friendly prices. Local colleges and universities often offer clubs-level activities that are open to the community.

Combining more active transportation, an extension class and a couple of home workouts every week will improve aerobic fitness, tone and build muscle and save money - all without a gym membership or an expensive gadget.

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