5 Cost Effective and Healthy Methods of Exercise

5 Cost Effective and Healthy Methods of Exercise

Mackenzie Thompson

by Mackenzie Thompson

Life Saver, AMC

posted on Feb 5, 2015, at 9:48 pm


IS YOUR GYM MEMBERSHIP COLLECTING DUST? You’re not alone. Finding the time, motivation and money to attend a daily gym session is difficult, but often seems like the only option. There are, however, several effective and beneficial exercises that can often be completed for free and without a gym membership. So, what are some of the most cost effective ways you can become healthier through physical activity?

person jumping out of cardiogram1. Go for a jog or run

Running or jogging is one of the most customizable and effective workout options. They vary in intensity, and can be done almost anywhere. According to a study reported by Live Science, people who lightly jogged a few times had a lower risk of death compared to those who were sedentary. Jogging and running offer several health benefits, which include the strengthening of bones and muscles, improvement of cardiovascular fitness and the maintenance of a healthy weight.

Unlike many other physical activities, a running program can be tailored for beginners and those who are more advanced. With the proper consultation of your doctor, a good pair of running shoes, goal planning and suitable warm-up, you can achieve a calorie-burning, energizing workout in the fresh outdoor air. A personalized running program is great for improving overall fitness and losing weight.

2. Take a long walk

You probably walk everyday, so why not spend a bit of extra time taking the long way? Walking had been recognized as a recommended mean of physical activity since the early 90’s, and continues to be one of the most suggested methods of exercise today. According to Lee Min and David Buchner, walking is a health behavior that poses low health and injury related risks yet has the power to reduce rates of diseases and rising health care costs.

There are several ways you can find the motivation to walk more, try listening to a podcast or audio book. You can also invite a friend, family member, or even take the dog for a walk.

3. Take up cycling

If your trips in the car are less than a mile long, consider biking as a means of transportation instead. Not only is cycling free, but numerous studies have shown the health benefits of cycling to be a great form of exercise. According to John Pucher and Ralph Buehler, cycling lowers the risk of obesity, improves cardiovascular fitness and lowers the risk for diabetes.

4. Practice yoga

With just a yoga mat, you can practice yoga as a form of physical activity. According to Trisha Lamb, yoga can reduce blood pressure, increase cardiovascular efficiency, improve posture, normalize weight and increase energy levels. Furthermore, many would agree that yoga also is psychologically beneficial due to the deep coordination and relaxed characteristics.

5. Utilize the Internet

Who knew you could effectually workout right at home with just your computer and Internet access? At home workouts can be completed in as little as 30 minutes and performed by people of all ages because of the customizable intensity factors.

According to WebMD, there are several websites that offer tracking tool resources and numerous free workouts available on YouTube. You should only take advice from professionals, however, so be sure to discuss your exercise plans with your healthcare provider.

We want to know: What’s your favorite way to workout?


Lee, I-Min, and David M. Buchner. “The importance of walking to public health.” Medicine and science in sports and exercise 40.7 Suppl (2008): S512-8.

Garrard, Jan, Chris Rissel, and Adrian Bauman. “Health benefits of cycling.” Pucher J, Buehler R. eds (2012): 31-54.

Lamb, Trisha. “Health benefits of yoga.” Yoga World 16 (2001): 6.

About Mackenzie

Mackenzie is a lover of world travel, photography, design, style and Chinese cooking. She is passionate about working towards a purpose, recently graduated from Indiana University with a degree in Media and Marketing, and is currently residing in Manhattan.

Contact Mackenzie at mackenzie.thompson@advmedcert.com

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