Exercise on the Cheap
Sheila Bean | Article and Photos
At the top of a hill in my neighbourhood, I often see a group of people gathering with dumbbells and yoga mats. They run down and up the stairs and exercise together in the sunshine.
A low-cost gym.
Depending on the season, I also see neighbours jogging, skating, or sledding. In front yards, they rake leaves or shovel snow. All are moving their bodies without spending money on fancy equipment or gym fees. Exercise can be everything from mountain climbing to balancing on one foot while brushing your teeth.
Your goal might be to lift your grandchild or reduce your risk of falling. Maybe you want to ski moguls or complete a triathlon. Weight control, blood sugar, sleep, digestion, mood, fun, social connections — all reasons are valid.
It’s as easy as stepping into your sneakers and walking around the block. You choose the start time and distance. You might spice up your walk by exploring new neighbourhoods, taking photos, counting motorcycles, experimenting with trekking poles, or identifying birds with the Merlin cellphone app. You could listen to an audiobook mystery while you stroll. You could walk the equivalent distance of, say, the Great Wall of China and track it online (one free platform is World Walking). Or use your treadmill while watching a virtual walk around Edinburgh (try the YouTube channel City Walks).
Speaking of the treadmill, a home gym needn’t be huge or expensive. My husband makes good use of a stationary bike that he bought for forty bucks at a garage sale. Throw in a couple of resistance bands (great for travel) and a stability ball, and there’s his gym. He tracks his exercises on a piece of paper, and he treats himself by listening to engaging podcasts while he works out.
YouTube is another gym alternative, offering zillions of videos, from foot health to kickboxing to Parkinson’s workouts. I’ve tried a half-hour video for mobility (all I need is a yoga mat) and another for lifting a kettlebell.
But let me come clean: I also pay a fee to belong to a gym. On my own, my good intentions are flimsy. But under the watchful eye of an instructor and with classmates, I start on time and work harder.
A schedule keeps me playing pickleball, and I am more likely to walk or cycle if I do so with someone else. Sound familiar? You might crave the nudge of a walking schedule with the neighbour’s dog or the routine and fellowship of a cross-country ski group. In Alberta, for example, you can look online at Nordiq Alberta to find a nearby ski club.
The Public Health Agency of Canada recommends that adults 65 and older get 2.5 hours of moderate to vigorous aerobic activity each week. That could equal five thirty-minute cardio activities or a bunch of ten-minute exercise “snacks.” The agency also says, “It is beneficial to add muscle and bone strengthening activities using major muscle groups at least twice a week. This will help your posture and balance.”
For balance and posture, I practise yoga, which provides many other benefits. I started about a hundred years ago, and it still challenges me. You can start today, even if you’ve never tried it. For cardio, I enjoy other activities.
All of this I track in a journal. Nothing complicated. Just the date and “weights” or “hike.” Or — curses! — an “✗” when I do nothing. Is my balance excellent? Not yet. Do I have noodle arms? Yup. Still a goal.
Scout around for equipment you already own (or can rent or borrow): a bike, a football, a canoe, snowshoes. Even if you don’t play a sport, you are allowed to shoot hoops or play catch with a friend. Do you swim? Dig out your bathing suit and hop into a municipal pool. Next summer, you’ll be ready to swim outside!
One friend dances every morning for forty-five minutes. She created a catchy playlist on Spotify, and her steps add up fast! Another friend does bicep curls with soup cans while she waits for supper to cook. Squats or a wall sit can happen almost anywhere. If injuries or illnesses make you unsure about exercise, ask your doctor for advice.
Some days I feel limber and peppy; other days, not so much. My body harbours aches and weaknesses, but it’s strong, too! Rather than idle in neutral — or park! — I try to shake it off and shift into first gear.
Note to self: Keep moving. Every day.
Sheila Bean taught with the Calgary Board of Education for seventeen years, and that included teaching many gym classes. Wow, the noise of thirty or more basketballs bouncing at the same time! Now retired, she considers herself active, if not particularly athletic.