Can't afford a gym membership or fitness class? 3 things to include in a DIY exercise program

With the rising cost of living, gyms memberships and fitness classes are becoming increasingly unaffordable. But the good news is you can make just as much progress at home. Cardiovascular endurance, muscle strength and flexibility are the most important components of fitness. And each can be trained with little or no equipment. Let’s look at why – and how – to fit them into your DIY exercise program.

1. Cardiovascular endurance

• Cardiovascular endurance exercise (or “cardio”) forces the heart and lungs to increase the supply of oxygen to the working muscles.
• Heart disease is a leading cause of death and cardiovascular endurance exercise helps keep the heart healthy.
• While high-intensity interval training can be more time efficient, low-intensity steady-state training might be more enjoyable and easier to sustain long-term.
• No matter what you choose, aim for a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week.
• Conversely, short phrases (initially) or single words (towards the end) should be all that’s manageable during high-intensity exercise.

2. Muscle strength

Next is muscle strength, which we train through resistance exercise. This is important for bone health, balance and metabolic health, especially as we age and our muscle mass and strength declines. Aim for two days per week of whole-body resistance exercise performed at a moderate or greater intensity. Try to build two weekly sessions that target the major muscle groups. This could include:
• As you progress, continue to challenge your muscles by adding an extra set to each exercise, or including dumbbells, changing body position or wearing a backpack with weights.
• However, if you have any underlying health conditions, disabilities, or are unsure how best to do this, see an exercise physiologist or physiotherapist.

3. Flexibility

• Improved flexibility can increase your range of motion and improve your ability to manage daily life.
• While we don’t know the best means of increasing flexibility, the most basic and readily accessible is static stretching.

How to stick with it?

• After all, it’s about creating an ongoing commitment to exercise that will deliver long-term health benefits.
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