Spring has sprung, and as we start to discard some of our layers of winter clothing many of us also feel the need to start getting that little bit fitter.
But almost as soon as that thought enters our minds, it is followed rapidly by a load of reasons why we are simply not going to be able to get fitter. Firstly there is the time and effort involved, and the commitment needed to build regular exercise into our already overcrowded lives. And then of course there’s the expense of it all. Most of the people we know who are really into fitness seem to spend considerable amounts of money on gym memberships, fitness equipment or sports wear. Which all seems a little over the top if we’re likely to give up as soon as we go off the idea!
So in this article we look at five ways to get fit for free this spring, and how to incorporate these simple ways into your daily routine.
Walking is one of the simplest forms of exercise and can usually be slotted into your daily routine with a bit of creativity.
If you have a busy day and there is no time to do a walk as an activity in itself, see if you can walk for some of your commute to work, or when you are doing errands, instead of driving or taking public transport. Also during the day try to get up and walk around regularly : even just a few minutes standing rather than sitting can lower blood sugars and fats, and increase the amount of good cholesterol in the bloodstream.
At least once a week, try to get out for a proper walk. Put on some comfortable clothes and shoes and head out for a nice long walk either to explore your local town or city or to open country, woods or the coast.
As well as being a great form of exercise, walking is a valuable opportunity to clear your head, help put everything into perspective, and leave you with a sense of calm and wellbeing.
Running is another great form of exercise, and the milder weather and lighter days means that spring is the ideal time to start.
You may never have run before, and not really know where to start. One way that many people have found effective is the Couch to 5K (C25K) programme. Endorsed by the NHS, it features a 9-week training plan consisting of three runs a week and a rest day in between each of them. By the end of the 9 weeks you should be able to run for 30 minutes, and be working towards a distance of 5 kilometres.
If you have run before and want to take it up again, a good place to start is by joining a local parkrun. Parkrun is a free, community event where you cover 5k by either running, jogging, walking or any combination. Parkruns take place on Saturday mornings, and there are also junior parkruns (distance 2k), for 4-14 year olds and their families every Sunday morning.
There are currently 1,245 parkrun events around the country taking place every weekend, with more being added all of the time. You can find details of events near you on the parkrun website.
If you enjoy gym equipment and workouts, but don’t want to commit to a gym membership, try investigating your local parks. Some playgrounds have equipment such as climbing walls and obstacle courses that are suitable for adults as well as children. An increasing number of parks and sports fields also have outdoor gym equipment such as exercise bikes, step machines, and monkey bars that are all free to use.
Another outdoor option is to find out if there is a green gym near you. Green gyms are outdoor sessions run by TCV – The Conservation Volunteers. There are weekly sessions that are free, and include practical activities related to conservation projects such as planting trees, sowing meadows and establishing wildlife ponds.
If you like the idea of exercising at home and need some kind of structure and guidance there are many online resources out there to help you. A good way to start is to search Youtube for the kind of exercise, fitness or dance classes that interest you and hopefully you will find something that fits the bill.
Another option is to explore some of the many fitness apps that are available. These can help you to set goals, plan activities and track your progress. Some also offer live fitness classes. A few of the most popular free apps are:
Another home-based fitness option is to create your own fitness circuit. You may want to try and get hold of some items of gym equipment, and it’s worth looking regularly at local sites such as Facebook Marketplace, Gumtree or Freecycle : if you are patient then you may well see second hand gym equipment being sold cheaply or even given away for free.
But you can still create an effective home fitness circuit without any specialist gym equipment. For example, tins can be used instead of weights, a carpeted floor is as good as a gym mat, and if you have stairs in your home these are a great substitute for a step machine.
Good luck on your fitness journey. We hope that this article has given you some useful ideas and inspiration about how to get started.
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