4 Budget friendly active lifestyle tips

GUEST BLOGGER: MELANIE JEWKES, Extension Associate Professor and Mom of 4

​Most of us know that being physically active is good for our health. It is recommended by the Office of Disease Prevention and Health Promotion to be active 150-300 minutes a week (that’s about 22 – 43 minutes a day). Yet each year many of us make New Year’s Resolutions to get or stay active, and unfortunately most resolutions drop off our radar, despite the best of intentions. Perhaps we let go of exercise goals because of the cost of gym memberships or we grow tired of mundane activities.
It’s the first week of Spring, and the perfect time to make some realistic goals to become or stay active. While weather is improving, we’re not out of the cold yet. Cold, windy and rainy days will be interspersed among sunny, warmer days. Here are 4 budget-friendly ideas to spice up your workout routine and to get or remain active during these sometimes-sluggish Spring days.

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1.  Think outside the gym. If you are a regular gym or fitness center user—awesome! Keep that up. Others might not have the resources or the ability to take the entire family. Consider where you could safely be active indoors:
   • Indoor shopping centers (they often open doors early for “walkers”).
   • Gather a group together and check with a local church or community center for an active play hour where children can bring scooters or small bikes, and all can walk around inside a large, open room or hall.
   • If you have young children, toddler or preschool story time at local libraries usually include active songs and movement.
2. Think outside! Remember, as a Scandinavian saying goes, “there is no bad weather, only bad clothing.” So, dress accordingly (remember to plan for unexpected wind or spring rain) and go outside for 15-30 minutes (or longer).
   • Walk or hike (many hikes higher in elevation will likely still be snow-covered for a few months; lower trails could be muddy and slick, so use caution).
   • Ride a bike.
   • Play at a park.
   • Tennis, pickle ball, basketball.
   • Go sledding up the canyon if snow is still deep enough.
3. Think inside. There are many ways to stay active inside your home.
   • Turn on the music and dance.
   • Play active video games as a family.
   • Search for family-friendly free workout videos on YouTube or Vimeo, or kid-friendly websites. My kids’ favorite lately is Cosmic Yoga.
   • Hold a contest with your family. Here are some examples:
     • Get a map, and convert active time into miles. 15 minutes of active time = 1 mile. “Walk” across the state, or across America.
     • Use active time as a way to “earn” more active time. Such as, if every family member is active for 30 minutes a day for 6 days in a row, go swimming next week.
     • Hold challenges with kinesthetic exercises (push up challenges, plank challenges, sit as a chair against the wall, etc.).
4. Think bargain. Look for activities in your area that are free or low cost.
   • Zoo or museum free or discount days.
   • Swimming at local indoor swimming pool.
   • Ice skating or roller-skating.

 
There are many ways to be active with your family—and many of them don’t need to cost a lot of money or take too much time.  Recognize and teach your children that being physically active does a lot more than help you lose or maintain weight and prevent chronic disease. Exercise helps you sleep better, feel better by reducing risk of clinical depression and depressive and anxiety symptoms, improves perceived quality of life, and helps us function better by giving us more energy and less fatigue. (see here:  for more information on physical activity guidelines and health benefits). For more ideas on ways you and your family can stay active in your area around the state, check out CreateBetterHealth.usu.edu