It's possible to spend thousands of dollars every year on gym memberships and workout equipment, as well as hundreds of hours doing complex and intimidating workout routines. However, as with many other things, sometimes the best solution is the simplest. You can lose weight and stay in shape while spending no money and using motions your body has done for years.
Walking
A simple daily walk is such a valuable exercise practice that health guru Dr. Mehmet Oz recommends it for literally everybody. Even twenty minutes of brisk walking each day can make a noticeable difference in your weight, energy levels, circulatory health, muscle tone and joint strength. When you walk for exercise, the key is to move at a moderate pace -- fast enough that you break a light sweat, but not so fast that you breathe too hard to speak normally.
Calisthenics
Most Americans will remember calisthenics from gym class. These are the pushups, situps, jumping jacks and squat thrusts you used to count while your PE coach blew his whistle. Regardless of how much or little you enjoyed them as a youth, they are simple and free ways to get in shape. Start by doing a set of each immediately before bed and immediately upon waking up. Start small -- only five to ten reps if necessary -- and work your way up by adding one to two repetitions each week.
Sun Salutation
Sun salutation comes from traditional yoga. It's a brief sequence of postures strung together to provide a full-body workout. Although yoga may feel intimidatingly complex, sun salutation contains no motions you haven't done before. The sequence moves from a standing back bend, to touching toes, to a deep lunge, to pushup position. It peaks with some torso stretches from pushup position, then moves back up through each pose until you're once again upright. Yoga classes cost money, but there are abundant free internet guides to walk you through sun salutation step by step.
Playing
Playing is free and, although some sports aren't very simple, most people understand the basics. Like your daily walk, getting out to kick a soccer ball or just play chase with your kids provides a powerful light workout. Better still, it gives you an excuse to spend some time with people you care about. Good games to play for exercise include chase and tag games, pickup sports and even some of the Wii sports options.
References
- "You: The Owner's Manua;"; Dr. Mehmet Oz, et. al.; 2005
- Girls Health: Playing Sports
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