Are you out of shape and out of money? If so, don’t worry! There are plenty of ways to stay in shape that involve little to no cost!

Head Outside

No matter the weather, why not take your workout outside? There are plenty of ways to stay active outside in all seasons. Start by dressing for the weather and then find something you enjoy and can stick with- skating, skiing, building snowmen or take to the trails. There’s plenty of trails in the Edmonton area for walking, jogging, hiking, snowshoeing, cross-country skiing, cycling, and getting active.  Some of my favourites are Elk Island National Park, Rundle Park, Gold Bar Park, Hawrelak Park and Lions Park.

Check out 8 Ways to Stay Motivated this Winter

Step up your Game

You either love them or hate them, but stairs are an effective way to improve lower body strength and cardiovascular fitness.  Did you know that the City of Edmonton has over 50 sets of stairs in the river valley? The top three sets of stairs that most people talk about are the Glenora Stairs, Hotel MacDonald Stairs and the Grandview Stairs. If you need some ideas, you could try walking or jogging up every stair or every second stair, side-step up the stairs or use the platforms to do additional exercises like squats, lunges, push ups off the railings or make use out of any nearby benches for triceps dips- just bring your gloves.

Bodyweight Train for Gains

If you are looking to add some strength training to your regime, bodyweight exercises cost no money and can be done nearly anywhere. Things like squats, lunges, pushups and planks can be challenging and very effective. If you find that you need additional resistance, weights aren’t terribly expensive and can be purchased at many local stores. If weights are not in your budget, you can make use out of things like soup cans for weights or old cloths for gliders. If you commit to doing a weight training workout for as little as 15 minutes a day, 3 – 4 days per week, you should start to notice a difference.

Some other inexpensive ideas you could try:

  • find a workout partner to go out for a walk or run
  • try a community class. Lots of fitness facilities including yoga studios offer group fitness classes for a significantly reduced fee or by donation
  • buy a yoga mat to do some push ups, abdominal exercises or stretch at home. If you have a tiny place, maybe see if the mat will fit in the hallway
  • YouTube home workout videos

If you need some guidance to start you on your fitness path, an affordable option is a program design where our exercise specialists can build a plan for you utilizing what equipment you have and whether you plan on working out indoors or outside.

by Cindy Hunt

Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer.  She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program.  She holds numerous group fitness certifications.  Her passion lies in motivating others to get active and pursue a healthy lifestyle.  She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.