Get fit... for free!

With the news that millions are ditching expensive gym and fitness memberships to save money, Elizabeth Archer finds out how to get all the benefits of your favourite workouts for absolutely nothing

YOU might have thought online fitness classes were a thing of the past – as much of a reminder of lockdown as the banana bread ingredients gathering dust on your kitchen counter.

But think again. The rising cost of living is causing more and more of us to ditch gym memberships to save cash and take up other low-cost or free workouts instead.

A recent YouGov poll showed rising subscription fees have already driven five million of us away as we desperately try to economise.

However, it’s possible to get all the benefits you can find in a gym membership without spending any money – you just need to know where to look.

Explore outdoors

When we think of exercise, many imagine working out in the gym. But exercising outdoors can supercharge our workouts, making them better for mind and body – as well as our bank balance.

“Outdoor exercise can open up a whole new feeling of freedom to your workouts,” said Darren Cunningham, England Athletics run leader (crazynutrition.co.uk).

“When we’re surrounded by nature, we find ourselves focusing on the present moment and engaged in the exercise we’re taking part in. It’s also a great way to increase levels of vitamin D, which supports the immune system.”

Think about ways you can explore your local area.

“Consider running, walking or cycling routes, which might be nearby and could help you get a dose of nature while you exercise,” added Darren. And why not ask a friend to join you?

Studies have shown having a fitness buddy makes you accountable and more likely to stick to your exercise routine, as well as making it a social occasion, like the gym used to be.

Join a free workout

Exercise platform Fiit ( fiit.tv) is offering unlimited access to its group classes for free. There are 44 classes each day, including at peak times such as first thing in the morning and at the weekend.

Catering for all fitness levels, the schedule includes the most popular workouts from the app, ranging from 10 to 60 minutes in length. These include cardio and bodyweight exercises, as well as special classes for exercise bikes. Download the Fiit app on your phone, browse the available classes and sign up for those you’d like to attend. Then follow along with the class at home.

Have a boogie

Exercise is great for boosting mental health, as well as keeping us fit. If you’re missing the stress-busting benefits of going to the gym, then why not try a dance workout instead?

“Dancing is a fun and easy way to get fit. It helps relieve stress and anxiety and releases endorphins, the body’s happy hormones,” said Cheryl Lythgoe from healthcare firm Benenden Health. “Simply play some tunes on your phone and have a dance. Chair dancing – moving your arms and body while you sit – has benefits for the less mobile.”

Why not put on your favourite tunes and really let loose? You could even sing along for extra mood-boosting benefits.

Dancing is a fun and easy way to get fit – and it helps relieve stress and anxiety

Take a walk

If you’re short on time, a brisk walk is an easy way to get your heart pumping – and it doesn’t cost a penny. “Walking is an accessible and easy way to keep fit,” said Cheryl. “Advice from Public Health is to focus on the speed you walk rather than counting steps. “Just 10 minutes of brisk walking each day is an excellent way for adults to introduce moderate-intensity physical activity into their lives. And

studies show it can reduce the risk of early death by up to 15 per cent. Doing this regularly can lower blood pressure, help stay off dementia and help you maintain a healthy body weight to decrease the risk of major illness such as heart disease and diabetes.” As you walk, focus on feeling your heart rate increase and your body getting warmer – this shows that you’re walking briskly.

Have an ‘exercise snack’

While long gym workouts are great, exercising at home can mean an opportunity to fit exercise around other commitments in your day.

Exercising in small segments can be really easy to fit into your daily routine – just like brushing your teeth,” said Catherine Quinn, president of the British Chiropractic Association (chiropractic-uk.co.uk).

“The NHS website has a bank of 10-minute home exercises that will fit into you day while helping to improve general health and strengthen and tone different muscle groups.”

Visit nhs.uk/live-well/exercise for short workouts to try at home.

Run for it

There’s nothing like training for a race to add extra incentive to your workouts. So why not sign up for a free race near you? The Wings For Life Race on May 7 is free to sign up for and is unique as you can take part anywhere in the world.

Sign up by downloading the app. Select whether you’re an experienced runner or running for fun, and the app will provide a goal distance to reach within a certain time frame. On the race day, everyone starts running at the same time, wherever they are in the world, using the app to track their progress. Visit wingsforliferun.com.

Mix it up

At the gym, we aim to get a mix of different exercises into our routine and exercising at home should be no different. “Try to fit strengthening, cardiovascular, balance and stretching exercises into your week,” said Catherine. “Aim for at least 30 minutes of moderate physical activity every day and/ or at least 20 minutes of vigorous physical activity every other day. “Remember to be mindful of how much you’re pushing your body. Without a fitness expert there to guide you, it can be easy to push yourself too hard. “Listen to your body and give it time to rest and recover between sessions.” Try planning out your exercise each week to get a mix of different activities.

Add some weight

One of the things we often miss about the gym is having access to equipment like weights. “If you are looking to add more to your workout, there are lots of items in your home that can help increase the intensity,” said Catherine. “One option is to fill a backpack with a few books. This will help distribute the weight evenly across your body and will stimulate muscles when completing exercises such as squats or lunges. “Cans of beans or filled bottles of water also act as a great replacement for light weights during arm exercises. “Try doing some tricep dips or sit to stand movements on a chair or garden bench – they’re a great substitute for benches at the gym.”

Try an audio workout

If following along to fitness videos isn’t your cup of tea, then why not try an audio workout instead? Instructions are read out in easy-tofollow steps, which is perfect for exercising outdoors or on the move.

Fitness app WithU (withutraining. com) has a selection of free guided workouts that don’t require any additional equipment.

There are workouts you can do while walking, as well as fitness classes, guided running training, yoga and pilates.

Download the app to a smartphone and select a workout to get started.

Look for outdoor gyms

Ever spotted gym equipment in your local park? “Free outdoor gyms have been growing in popularity and there are now lots of them in parks around the country,” said Cheryl.

These parks often have equipment including exercise bikes, cross-trainers and press machines.

“Using an outdoor gym is an ideal way to combine a workout with a walk or a jog around a park,” added Cheryl.

“Not only is this cheaper than joining a fancy gym but you can also enjoy the fresh air while you train.”

Visit movethemasses.org.uk/ move-map to find an outdoor gym near you.

Get your trail fix

Giving up your gym treadmill could be an opportunity to take up a new hobby like hiking.

“Studies show that exercising outdoors gives us a greater sense of satisfaction and revitalisation,” said Dr Suzanne Hackenmiller for AllTrails (alltrails.com) – a website and app that lets users map different hiking trails, rating them for difficulty and plotting start and end points.

“Depending on your goals, you can tailor the trails you walk or run to focus on building strength through climbing hills, or building endurance by taking on long distances,” said Dr Hackenmiller.

AllTrails has over 22,000 suggested trails in the UK, so you will have plenty of choice no matter what your experience.