Affordable Fall Fitness Ideas

Summertime gets all the glory for outdoor sports, but fall may be an even better season for getting fit. The weather's still warm enough to exercise outdoors but not nearly as hot as June, July, and August.

The American Heart Association recommends that healthy adults under age 65 aim for 30 minutes of moderate-intensity activity a day, five days a week. The good news is that you don't have to commit to all 30 minutes at once. Research is suggesting that moderate-intensity physical activity in ten-minute bouts, three times a day is just as effective as getting all of your exercise in at once. And there are plenty of ways to reach your daily goal while still staying financially smart.

Here are four great calorie-burning ideas that will keep your fitness level up and your spending down:

Rake some leaves. Yard work is quite the calorie-burning workout. As you stretch to snag some leaves a little out of reach or bend to pick up a pile of twigs you've collected, you'll be working muscles that don't get everyday attention. And the repetitive motion of raking will certainly have you feeling the burn. Just be sure to bend from the legs (not the back) and keep your core stabilized. Depending on your weight and how quickly you move, you'll expend between 200 and 400 calories per hour. Not only will you be getting a great strength and cardio workout; you'll be keeping money in your pocket, too. Landscaping can cost hundreds of dollars per month, depending on the size of your yard. Be proud of the money you'll save by getting outside and doing it yourself.

Take a hike. There's no better time than autumn to hit the trails. The trees are bursting with glorious colors, the animals are preparing for migration and hibernation, and there's a cool, crisp breeze in the air. A hike is the perfect opportunity to enjoy the sights and sounds of nature, while benefiting from a great workout. And best of all, most hiking trails are free. Find the location of a trail near you and plan a day trip for the whole family.

A few things to keep in mind for your outdoor adventure: First things, first - plan ahead. Get the weather forecast before you leave, and postpone your hike if storms are expected. Always stay on the trail (never take shortcuts), and be sure to take a rest if you're feeling overly exhausted. The American Hiking Society offers great tips for staying safe (and entertained!) in The Great Outdoors.

Hop on a bike. Owning a car is one of the single greatest obstacles on the path to financial freedom. From the initial purchase to the ongoing insurance, gas, and maintenance costs, it may seem as if you're constantly reaching into your wallet to keep your car on the road. Although it's probably not feasible to get rid of your car altogether, it is feasible to consider using it less. And a great way to start is by bicycling (instead of driving) to some of your destinations. Pedaling on your bike helps strengthen your quad and calf muscles as well as burn 250 to 500 calories in 30 minutes (depending on your weight and the bike's speed and level of resistance.) If you're planning to bike to work, keep an extra clothes in your desk drawer should you sweat too much during your ride. But now that the cool weather is here, a bike ride to work actually becomes a viable option.

Stop by an exercise station. Think a walk in the park is just a "walk in the park"? Well, not in parks that house extensive exercise stations. Once popular during the '70s and '80s, the appeal of these stations was eventually overtaken by high-priced gyms and fitness centers. But as people have begun examining their finances more closely, these exercise stations are making a comeback. Found in public parks and even hiking trails, exercise stations offer sequences of chin-up bars, pushup and sit-up platforms, low-to-the-ground balance beams, and other exercise apparatus. Made of wood, metal, or plastic, they help promote good posture and balance along with endurance, flexibility, and strength. So go ahead and rediscover the value of exercise stations as a free, easy-to-use public resource for a full outdoor body workout.

Before you embark on your fall fitness routine, remember these tips:

• Go slow and steady. If you've spent the summer lounging by the pool, working out too hard too soon could lead to injury and undermine your efforts. Instead, experts recommend that you ease into exercise slowly. Along these lines, the American Council on Exercise suggests you always warm up, cool down, and stretch.
• Wear layers. It might be cool when you first head out the door, but you'll work up a sweat after you've been exercising for a while. Layers will help regulate your body temperature and keep you comfortable-because you'll be able to add or remove them as needed.
• Stay hydrated. Studies have found that a loss of two or more percent of your body weight through sweat causes the heart to work harder, possibly resulting in muscle cramps, dizziness, and fatigue. So be sure to keep a water bottle nearby, and stop for a water break every 15-20 minutes.

Remember, if you keep an open mind, exercising can be both inexpensive and fun. Make a commitment now to get fit, before the holiday season threatens to stifle your good intentions. Sure, finding the time and motivation can be challenging, but the agreeable autumn weather will make it all the more enjoyable.

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