Getting in Shape on a Budget
By Dr. Gil Cromshaw

I’ve seen the ads, too: perfect-looking people working out on perfect-looking machines and it’s only $39.95 per month, etc., etc. Unfortunately, many of these devices and equipment end up collecting dust and getting creakier than the bodies they were designed to exercise! And how many people have wasted a gym membership or two in their lives?  

If you’re looking to save a few dollars in tough financial times and perhaps not make the same exercise investment mistake as in years past, it really is quite possible to get an outstanding workout for very little to no cash outlay. Here are some low-cost suggestions to help you get this year started out on a healthier note.

1. Walking and Running: Start slowly both in terms of distance and pace. Injuries occur when you increase either of these too quickly. Get a decent pair of walking or running shoes, which should cost between $50 and $100. If you are running, replace your shoes after about 500 to 700 miles. I like Omega Sports in Wilmington to buy athletic footwear because their people are trained to discuss your particular needs, measure your foot and even do a computerized gait (walking) analysis. Beach walking without shoes can be a great aerobic activity, and walking on the soft, uneven surface of beach sand is good for improving balance and lower extremity strength.

2. Calisthenics: This really only requires you and your body! Try to do a mixture of stretching (lengthening of muscles) and strengthening (shortening of muscles).

    Some good, low-impact strengthening exercises include the following:

--Wall squats: Put your back against a wall and your feet about 12 inches from the wall. Slowly slide down the wall till your thighs are parallel to the ground. Do 10 repetitions and increase gradually every few days.

--Lunges: Put you hands on your hips and take a long stride in front of your body, then lower till your front thigh is parallel to the ground. Then step back and repeat with opposite leg. Try 10 reps and increase gradually.

--Pushups: Use good form by keeping your body in a “plank” position. Start by doing 5 to 10 repetitions and increasing gradually.

--Bicycle crunches: Lie on your back and clasp your hands behind your neck. Lift your shoulders and head partly off the floor, then pretend you are pushing the pedals on a bike with your feet. Maintain the position while you “bicycle” for 20 seconds or so. Again, increase the time gradually.

--Stair climbing: Great for aerobic and overall lower-body strengthening.

3. Jump Rope: This is a really inexpensive but great aerobic workout for people without knee, hip or back problems. To get the right length, lay the rope out and stand at the middle of it. Then bring both ends up so that the ends go to your armpits. Then either knot off or cut off the excess. In addition to simple, straight-forward jumping, try hopping on one foot, then alternate to the other. Try reversing the rope’s direction for improving balance and coordination.   

4. Cable TV Workout Programs: Try Fit TV for a great variety of home workouts including yoga, aerobics, belly-dancing and calisthenic-type workouts.

5. Exercise balls and resistance bands: These are very inexpensive (less than $30) and can improve your flexibility, strength and balance.

While exercise is extremely important to improving your overall fitness, don’t forget about your dietary choices. Some important ways you can improve your dietary fitness includes the following:

1. Water, water everywhere! Keep water in your car, at work and at home within easy reach. Keeping well-hydrated is vital for proper physical function and can improve mental functioning as well. Increasing your daily water content is one of the least expensive and most beneficial changes you can make to your diet.
2. Eat smaller, more frequent meals: Try not to overload the body with large meals, which force fat storage. Small meals eaten more frequently allow the body to efficiently metabolize what you eat.
3. De-flame your diet: Strong evidence is mounting regarding links between many diseases and the process of inflammation in the body. We are unwittingly (and sometimes wittingly) inflaming our bodies with our food choices. Foods that are inflammatory include those which contain saturated fats, sugar and heavy carbohydrates. For more information regarding the inflammatory nature of foods, check out NutritionData.com for virtually any food’s “inflammatory index.”