The benefits of exercise are priceless, but the costs certainly add up. Health club membership, exercise clothes, a personal trainer, class fees, shoes–if lack of time is the number one reason not to exercise, money is not far behind.

But exercise doesn’t have to be expensive. If you can budget exercise into your schedule, you should also be able to fit exercise into your budget.

SHOPPING FOR A HEALTH CLUB: The biggest line on your fitness budget is probably your health club membership. And it pays to shop around.

Fees can range from less than $30 a month to more than $100. What does your facility offer for what they charge? If you’re paying extra for a swimming pool and you rarely swim, then you’ll probably do better elsewhere.

You may save money by using a health club across town, but make sure that the extra driving time does not interfere with your workout schedule and that gas and car expenses are not eating up anything you save in fees.

Some health clubs offer a reduced rate for seniors or for persons using facilities only between the hours of 10 a.m. and 4 p.m. Or you might get a discount by renewing early or committing to a longer term membership.

Realistically, how often do you use the health club? Ron rarely came to the health club during summer, fall and Christmas vacation. He found that a three-month membership (January, February and March)–even at a higher monthly rate–ended up saving him money. If you’re very irregular, you might even save money paying day by day at the door.

WORK OUT AT HOME: The least costly alternative is to skip the health club altogether and work out at home. Walking, running and biking can be done anywhere at any time. Jumping rope also offers an excellent cardiovascular workout at virtually no cost.
If you prefer to stay inside, particularly when the weather outside is nasty, you can get your own treadmill, exercise bike or rowing machine. For less than the cost of one year’s health club membership, you can buy a machine the whole family can use. If you don’t find what you like at Christmas sales, wait until Spring and you can probably pick up a “hardly used” machine for next to nothing at a garage sale.

Avoid buying machines you haven’t tried before, particularly those miracle machines sold only on TV. Any machine that promises spot reduction (such as abs or thighs) or dramatic results in “just minutes a day” is almost guaranteed to be fraudulent.

When Julie first joined the health club she went out and bought half a dozen snazzy new exercise outfits–at considerable expense. At home, she can wear whatever she feels comfortable in. And she doesn’t have to worry about how she looks with the extra pounds she put on over the holidays.

Julie thought she would miss the weight machines; they had been a big part of her regular workout routine at the health club, and she liked the extra strength and muscle tone she was obtaining.

She learned, however, that with a few hand weights, she could do a comprehensive
strength training program at home, focusing on abdomen, back, shoulders, legs and core body strength.

How can I do chest flies with hand weights? she asked. Her trainer showed her how she could lie on her back and do essentially the same routine she was used to doing seated at the Nautilus machine.

For most individuals, three sets of weights are usually sufficient (10, 15 and 20 pounds, say, or 8, 10 and 12 pounds, depending on your strength level). If your top weight becomes too easy to lift, try single legged curls or bent-over rows on a balance ball. They’ll give you a more challenging lift and improve your balance as well.

You can get a good strength training workout, however, without any equipment–simply using your own body to perform various types of situps, pushups and pullups. Do as many pushups as you can and then repeat for two or three sets with one or two minutes rest in between. Do the same with bent leg abdomen crunches.

BUYING SHOES: The more you exercise, the faster your shoes wear out. And exercise shoes in the $100/pair range are becoming the rule rather than the exception.
For long wear, look for shoes with a hard carbon rubber outsole and polyurethane cushioning in the forefoot area. Generally speaking, however, it’s not wise to skimp on shoes; buy the wrong shoes for your needs and you may end up with higher doctor bills for foot and knee injuries.

Shoes offered at discount in large department stores may have familiar brand names, but they are usually made for casual wear rather than serious exercise. Moreover, sales staff in specialized stores are trained to help you find the best shoe for your gait and running style–considering issues such as motion control, stability, cushioning and custom widths.

If you have a special shoe model that you’re familiar with, you may be able to find some bargains by searching the internet for “discount running shoes.” Last year’s model–which may be exactly what you’re looking for since you’ve already used it successfully–might be on sale in your size somewhere in the country.

Big sporting good stores also occasionally offer close out sales on last year’s shoe models. If you find a shoe that’s given you good performance, you might want to stockpile several pair at the wholesale price.

Some individuals like having a personal trainer, either at a health club or privately hired. The trainer keeps them motivated and focused on a program. If you feel it works for you, a trainer may be worth the expense, although good information is readily available from books, fitness magazines and web sites.

Whatever it takes, the goal is to get moving and keep moving. Take a walk after dinner, go for a run in the early morning, pedal an exercise bike or lift weights while watching TV. Neither lack of time nor lack of money is an adequate excuse.