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Exercise and affordabililty

August 16, 2020 4 min read

RE-UP Digest

Exercise on a Budget...


“We Exist So You Can Maintain Excellence”


Exercise, maintaining a healthy diet, and a culture of fitness, has been a part of our story as humans for thousands of years. 

From the philosophical teachings ofConfucius encouraging regular physical activity to theGolden Era of Bodybuilding producing legendary athletes like Arnold Schwarzenegger, the pursuit of fitness has been a pillar of human evolution. 

Now, this doesn’t mean that early humans were takingshredded ab selfies for Instagram, but the more sedentary we’ve become with advancements likeplant and animal domestication, the more important moving our bodies regularly has become. 

The history of exercise and fitness, and the culture that surrounds it is a fascinating story, but that’s not what today’s article is about. Today we will be covering some of the ways that you can kick start or improve an existing exercise routine while living on a budget. 

A common mistake that people make is buying into all the propaganda about what youneed for building an exercise and wellness routine. Whether you’re trying to lose fat, build muscle, or maintain, you’d be surprised by how little you actually need to spend. 

This doesn’t mean that there aren’t ways to invest in exercise depending on what your goals are. 

There are plenty of benefits for paying for one on one training, getting advice from a nutritionist, or joining a  group fitness class (all of which aren’t all that budget-friendly), but they are certainly not necessary or even needed to achieve some amazing results. 

So now what?

Let’s have a look at some of the ways that you can reach your exercise goals without burning a hole in your wallet.

Go for a run.

Alright, I get it. You hate running. Unfortunately, there is no denying that going out for a run is one of the cheapest, most effective cardiovascular exercises you can do. 

Got some running shoes? Great! Because that’s all you need. Well... some clothes might be a good idea too. 

Running can:

  • Significantly improve physical and mental health.
  • Help with sleep, overall mood, and ability to focus.
  • Reduce stress, improve heart health, and help prevent/combat depression. 

 Don’t feel like running? That’s all good. Try going for a walk.

“Walking can be as good as a workout, if not better than running,”says Dr. Matt Tanneberg, CSCS, a sports Chiropractor and Certified Strength and Conditioning Specialist in Phoenix, Arizona who works with elite athletes. 

Tannenberg also recommends that in order to see the maximum benefits of walking or running, it’s important to be adjusting your routine as you see improvements in your ability.

Distance, speed, and frequency should all be monitored to maximize your efforts. 

Don’t feel like running...or walking? Got a bike? Amazing. 

Check out thisHarvard Medical School articledetailing the top 5 benefits of cycling. 

Calisthenics.

You’re at the gym, minding your own business, getting your sweat on, and along comes an absolutely shredded dude. No big deal. You stay focused on your routine when all of a sudden this guy busts out ahuman flag off the side of the squat rack! 

He may have never touched a weight in his life and spends most of his workouts in the playground next to his house spending almost nothing to get/stay in shape.

The termcalisthenics comes from the Greek words “Kalos” meaning beauty and “Stenos” which translates as strength.

Now, just to be clear, this isn’t to suggest that calisthenics is better than weight training; however, it is widely accepted that calisthenics makes for an unstoppable foundation for every other strength-building routine. 

“To me anyone who's out there in the gym, trying to bench press, trying to do curls, if you cannot pull your body up in apull-up, if you cannot push your body up in a press-up you have no right to try to be lifting weights,” says Kenneth  Gallarzo - founder ofProgressive Calisthenics.

Not to mention, this is about exercising on a budget. And let’s be honest, if all you need is your body weight and some space to move freely, it doesn’t get much cheaper. 

Feel like diving in?Have a look at thisMen’s Health article that includes a variety of beginner, intermediate, and advanced calisthenics workout routines. 


Here at RE-UP, we are committed to helping you recover from the grind of life while delivering the latest information around exercise and wellness so that you’re operating at your best. 

The science around fitness, pre, and post-workout recovery, and the different styles of exercise are always changing. You want to kick life’s butt whenever possible and we want to help you along the way.

Exercise can be intimidating. Whether that’s the cost of starting/maintaining a routine, reaching your personal goals, or learning the ways to maximize your efforts, it can all seem a little overwhelming. That’s ok though because we’ve got your back… always.

Getting fit and staying fit doesn’t need to cost you much if anything at all.

Stay tuned for next week’s newsletter when we dive into “A Brief History of Exercise and Fitness.” 

In the meantime, have a look at this list of recommendations for staying fit on a budget!

Additional Resources:

  • Ditch the gym membership and workout at home or outdoors-you know those monkey bars at the playground? The ones you couldn’t get enough of as a kid... those are also pull-up bars! Check out this free beginners calisthenics course-https://classroom.schoolofcalisthenics.com/course?courseid=free-beginners-calisthenics-programme
  • Online exercise videos-  check outlululemon’s youtube channel for a ton of free total body workouts, intense/restorative yoga videos, and deep stretching routines. 
  • Join the Nike Training Club and access- 185+ free workouts from bodyweight-only sessions, invigorating yoga classes, targeted training plans, and full-equipment home workouts
  • Visit the YMCA - the YMCA is a nonprofit organization with a focus on family health and fitness. Many offer financial assistance to those who need it and also offer subsidized memberships. 
  • Do some research on the internet-there is no denying that the age of the internet has provided an endless amount of exercise and nutrition resources to help you create/dial in your routine. 


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