Improving—or simply maintaining—your fitness doesn’t need to drain your wallet or dominate your calendar. It’s all about how you choose to invest your time, energy, and money to support your health goals.

Budget Time for Fitness

“I just don’t have time” is a thought and feeling we all have! Where is your free time really spent? Take a moment to evaluate where your time is going and whether it aligns with your priorities.

If connecting with your kids is important, consider ways to incorporate movement into that quality time—like family walks, dance breaks, or active games. If you often unwind by watching TV for a few hours in the evening, explore ways to blend screen time with activity, like stretching, foam rolling, or using a stationary bike while you watch your favorite show (or maybe during the ad breaks!).

When planning your day, reflect on your mindset around exercise. Many people hesitate to begin a fitness routine because they believe it will cost them a lot of time. Instead of focusing on the duration, shift your attention to consistency. Identify a part of your day when you feel most energized and least distracted. Start with just 3 to 10 minutes of movement, or launch your Daily Muuv: Strive for Five program. The key is to build the habit first. Small, consistent efforts can lead to major results over time. 5-10 minutes of movement does make a significant impact on blood pressure, blood sugar, and more! Ultimately, when you’ve got the habit down, then shift your focus to increasing the time or intensity as desired.

Your Fitness Financials

Don’t let the cost of equipment or a gym membership hold you back from getting started on your fitness journey. There are plenty of free or low-cost ways to be active! Here are just a few:

• Free fitness apps/videos – like your MuuvWell program
• Free fitness tracker on your phone – start tracking your steps or setting a goal to reduce sedentary time with your Apple Health or Google Fit app already installed on your device.
• Thinking of joining a gym or studio? Try before you buy! Many places offer a free trial class or day pass. This allows you to see if the environment and offerings are a good fit before committing. You might even get a discount for signing up with a friend or as part of a group.
• Have to invest a lot of equipment in workout gear? No! Your body weight is all the weight you need to start getting stronger and more fit.
• Free exercise opportunities you can try this week:
  • Walk (on your own, or with a friend), hike, jog, run, etc.
  • Dance to your favorite song
  • Play with your kids
  • Walk your dog
  • Ride a bike
  • Yard work, house work, volunteer work
  • Do aerobics moves in front of your television
  • Squats, lunges, push-ups, etc.
    • start with doing push-ups on a stable countertop or on the staircase if you’re not ready for a push-up from the floor
  • Use canned goods or laundry soap as a weights
  • MuuvWell Strive for Five or other free exercise programs online
  • Look for free community workouts in your area, or a free sample classes of local fitness centers/gyms/studios
  • Take the stairs (or just march up and down the stairs for a few minutes)
  • Park further away in the parking lot
  • Take meetings or phone calls standing or walking

Be sure to take advantage of benefits available through your employer or health insurance provider. Many employers offer reimbursements or discounts on gym memberships, fitness classes, or workout gear.

Takeaway

Investing in your health doesn’t require perfection or a huge budget. It just requires intention. By making small, sustainable changes to how you use your time and money, you’ll be well on your way to a healthier, more energized life.

Written by: Stephanie Anklan, Registered Dietitian