The Best Diet & Exercise Routine Without Money

A tight budget doesn't mean you can't exercise and eat a healthy diet. Many modes of exercise don't require any money at all and some healthy foods aren't overly expensive. The best diet and exercise routine without money incorporates cardiovascular activity, resistance training and plenty of fruits, vegetables and lean protein. Consider these ideas to help you get in a healthy groove without spending money.

Cardiovascular Activity

Cardiovascular physical activity involves repetitive use of large muscles for a prolonged period of time and includes activities like walking, cycling, swimming and cross-country skiing. The American College of Sports Medicine recommends that healthy adults participate in at least 30 minutes of moderately intense cardiovascular activity five days per week, or 20 minutes of intense cardiovascular activity three days per week. Running, walking, hiking, jump roping and stair climbing are all examples of effective cardiovascular activities that you can do for free.

Strength Training

The American College of Sports Medicine also recommends that healthy adults participate in strength training twice per week. Strength training requires resistance for your muscle to work against. Dumbbells, barbells and other exercise equipment are commonly used as resistance, but you need money to purchase them or to be a member of a gym that has them. You can fill grocery bags with rocks or sand to create homemade weights, or use your body weight as resistance. Body-weight bridges, squats, split squats and single leg squats can challenge your legs while exercises like push ups, pull ups, rows and dips challenge your upper body.

Other Exercise

You may be missing classes like yoga, pilates and zumba if you have been forced to stop taking them. Many teachers have posted "follow-along" classes online, allowing you to participate in your favorite class without spending money or leaving the comfort of your home. Doing classes at home has a downside, however, because you don't benefit from the motivation of exercising with other people. Invite friends or family to come over to your house to do the classes with you. You also don't have supervision by a teacher who can correct your technique and ensure that you don't injure yourself. Don't perform technical classes like yoga and pilates at home unless you have prior experience.

Diet

Healthy food doesn't have to be expensive. Protein sources like eggs and dried beans or lentils are considerably less expensive than animal products like chicken, beef and fish. They are also naturally low in fat and high in fiber. Frozen vegetables are less expensive than fresh vegetables but still have comparable nutrient content. Fresh vegetables like cabbage cost very little but are loaded with vitamins, minerals, fiber and antioxidants. You can also save money by eating smaller portions and saving food, provided that you are still meeting your daily requirements for calories and nutrients. Eliminate unnecessary foods like coffee and soda , freeing up your money for fresh fruits, vegetables or low-fat dairy.