Physical Fitness Does Not Have To Be Expensive

Coming into the new year, the vast majority of new year’s resolutions will be:

  • I want to lose weight/become physically fit
  • I want to save more for retirement/pay down my debt

By far, these are the top 2 new year’s resolutions and they need not be contrary to one another.

The first step that most people take on their journey to physical fitness is to join the gym. A gym membership can cost anywhere from $20/month to as much as you want to pay (upwards of $200+/month). The gym membership cost completely erodes your potential for extra savings.

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Why do we see financial and physical fitness as contrary?

Industry and the media try to sensationalize everything to make physical fitness seem like it takes all kinds of gear and special locations in order to become fit. It doesn’t.

When you think of a fit person, how do you imagine them? How does the media portray them?

Let’s take a look at Sylvester Stallone.

No one will deny that he is physically fit. He looks like a bodybuilder and to achieve that look he must go to a gym on a regular basis. He was also caught with steroids to help him build up that other-worldly physique.

Despite the drugs, muscles don’t build themselves. He would have had to work for 2+ hours per day most days of the week to build that kind of muscle mass. When we mere mortals look at that we deem it impossible and get discouraged.

Another superstar athlete is Michael Phelps.

Everyone knows the name and the dedication that it took to achieve his domination of swimming. We like to dwell on the genetic advantages that he had:

  • Super tall
  • Short Legs
  • Long arms
  • Looks like a monkey

However, we skip over the fact that even with a genetic pre-disposition to sports, you still have to dedicate the time to becoming awesome. Michael was not born a fast swimmer. He developed it over years by swimming and swimming and swimming some more. During the Olympics, we heard of his training routine which included upwards of 4 hrs of swimming in a day and many many thousands of calories eaten to sustain the effort.

We are not all cut out to be superstar athletes and that is okay.

Let’s look at what it takes to become physically fit.

Physical fitness is a state where we feel good about ourselves physically and we are healthy. Many, if not most, of today’s illnesses, are caused by ourselves. Obesity is rampant, smoking is still popular, drinking is a national pastime. What is a guy to do to stay healthy?

Physical fitness takes the dedication of one resource and one resource only. That is time.

Without the dedication of time to physical fitness, you will never achieve it. You can dedicate money towards it, but without the dedication of time, you will get nowhere. The only way, and I really mean the only way to move towards a healthy and fit life is to dedicate time.

Let’s put it in a big red box to emphasize it.


There is no other way around it. You must dedicate time each and every day to work on your fitness. If you do not you will fail.

But don’t let that get you down. It does not need to take a huge amount of time and it can be incorporated into your daily routine without giving anything else up. It’s amazing what time can be found when you dedicate yourself to fitness.

Think about your day.

  • Wake up
  • Read a bit/play on the phone
  • Eat breakfast
  • Commute to work
  • Work
  • Eat Lunch
  • Work
  • Commute home
  • Relax/play with children etc.
  • Eat dinner
  • Relax again
  • Go to bed

Now, where in there do you see time to exercise?

If you are like the majority, you see no time to exercise, and that is okay. That is why you are here reading about how to become physically fit. Time dedication is required, so let’s find some time to dedicate to it.

Relaxation Time

The relaxation time at the end of the day is always a good candidate for some time to dedicate to exercise. However, I hold this time dear to my heart and like to relax with family during this time. I may hold this time near and dear though because I am so tired from bike riding that I take that time to be as still as possible.

I like to follow the ultimate laziness quote:

Why stand when you can sit. Why sit when you can lay down.

This is a great quote to live by when you are an athlete. The most important time for you is rest because you are already dedicated to exercising. However, when you are on the other end of the spectrum, you need to turn the quote around.

Why lay down, when you can sit. Why sit when you can stand. Why stand when you can walk.

Following this will allow you to gain many hours per week for exercise that you didn’t even know were available.

Early Morning

Right after you wake up is a great time to exercise. You can get a jump on the day and get your engine started early. It leaves you feeling more awake for the rest of the day. You can wake up each morning and instead of playing on your phone or reading the news, you can go for a walk or a run, or do yoga, or any other physical activity and get on your way to a better life. You can spend as little as 15 minutes each morning, though 30 minutes is preferable.

If you need to wake up a few minutes earlier to get started that is okay. The end of the day relaxation time can also shorten and you can go to bed at an earlier hour.

If you tell your loved ones your intentions and dedication to physical fitness, they will support you and help you achieve your new dream. Be prepared for it to become a way of life.


My favorite time to sneak in workouts is during the daily commute. What a waste of time commuting to and from work is. You spend it in traffic getting stressed and going nowhere fast. Imagine if you took your bike instead.

The commute by bike now takes a similar amount of time as it would have if you had driven, and now you get twice a day workouts to crush those calories and become a healthier better version of you.

Lunch Time

Most of us take a lunch break where we relax, right? Who’s to say that going walking or running during our lunch break is not relaxing?

Taking advantage of your lunch break to exercise and then eating while you work can be an excellent way to squeeze in some extra exercise and health time without taking any extra time in your day. Like commuting, you are replacing a current activity with a healthier alternative.

Now that we have discussed when to exercise, we need to take a look at how to exercise. This post is not intended to be a comprehensive list of what you can do. It is intended just to give you some ideas on exercising you can do.


Exercise does not need to be expensive. It does not even have to have a cost. The vast majority of exercise that you will want to do to lose weight and become healthier is endurance exercise and that simply does not require things or locations you do not already have.

The Simplest of Them All: Walking

The simplest exercise that you can do is to walk. Just walk.

It really is that simple. Walk farther, walk longer, walk faster. You will begin to lose weight, just make sure not to compensate by eating more and more.

Walking takes no special equipment. You can walk barefoot or with shoes, in dress clothes or in athletic clothes. It really doesn’t matter. The idea is simply to get out there and do it. It is also the easiest activity to do with other people.

Most everyone can walk together at a reasonable pace. It gives you time to talk about all types of topics and relieves stress as well as builds camaraderie.


Running like walking is a free sport. All you need is a pair of shoes that you already have and the will to head outside and do it. I know the winter-time may seem like a bad time to go running, right?

It’s cold. There’s snow. Maybe even ice.

That’s okay. Get out there anyways. You can walk when you need to and run when you can. As the weather warms up and the roads clear of snow and ice, you can run more and more. The time running in the winter helps to build your base so that you can continue to build to more and more volume as time goes on.

Then there’s the Summer. It’s so hot and miserable…

Just do it. Nike got it right when they picked that as their company slogan.


bike riding

Most people have a bike. It is that thing in your garage with only 2 wheels that are not more than 3 inches wide. So many people buy them as garage ornaments because you are “supposed” to have one.

Take it out. It is time. Go on a bike ride and enjoy the roads or trails. The sense of freedom you get from a bike is like that of a child. You can reminisce about the feeling of freedom the bike gave you when you were younger and see if you can reclaim that feeling.

The bike can help you to free yourself from unhealthy habits and build a better life.

Just a little warning about exercising

If you try to go big and go long when you start you will probably end up hurting yourself. Trust me, from one that has hurt himself many times from this, it is not worth it. So start short and slow and slowly build. If you stay consistent, you will continue to get stronger.


While exercise may seem like a hassle to lose weight, it really is not. If you do not enjoy it, then you have not found the right one for you yet. There is one out there for you and it doesn’t have to cost an arm and a leg to participate.

When it comes to new year’s resolutions, most of us try to follow through on them for about a month or 2 and then they fall by the wayside. Let’s stand together and stand strong on our mission to become a better healthier version of ourselves!

So readers, is physical fitness part of your new year’s resolutions? Let me know in the comments.

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  1. Good point! Exercise doesn’t have to be expensive and doesn’t have to take up much of your time. It has to be something you enjoy doing and as for me, I incorporate them with my daily routine. Some of them include quick stretches and some yoga moves upon waking up while on bed, planks while browsing my phone, hitting the stationary bike while working on my computer, taking the stairs instead of an elevator, walking to and from work and many others. These are just some of the healthy activities that doesn’t cost a cent to try. Thanks for the share!
    Ashley Nicole recently posted…Fitness Watch – All You Need to KnowMy Profile

  2. My husband and I love to play tennis- we are beginners, but find it a lot of fun and great exercise. Great tips, thanks for sharing!

  3. Cycling is a amazing and exceptional Sport …Cycling is the greatest sport in world 😊😍😍 ❤ ❤I love it about everything 😙😙 , like a big family, a family of heroes.
    Froome is a really great rider, and over and above, a great man!

  4. Ha Ha !
    The perfect timing gives you a perfect solution. want to make fitness like Sylvester Stallone.? don’t need to go the gym. At home, you can do this. only regular exercise and perfect timing can help to reach you in your goal.

  5. I used to love running and cycling and going to the gym. Now I’m older I’m content to walk, lift light weights in my chair and do a half hour of aerobics in front of the TV. Nothing expensive or strenuous!

    1. Nice. You’re still active!

      It seems like the older everyone gets the less active they become. It makes me wonder if its part of the stress of a full-time job for so many years or if we really do slow down that much. I am only 29, so do not know much about the getting old part of life yet…

    1. The gym is great for some people, but there is no getting around the fact that you generally have to travel to them. Riding or running will get your workout in much faster!

  6. Well, Let’s not force our ideals on others. That’s like the government saying who gets to be happy. Forget that. If you believe your health and fitness is almost entirely due to your own doing, then look inward into your own financial situation and ask what’s wrong. Great read!

    1. I love it! We all need to look inside ourselves. Taking the time to do that is what so many of us just don’t do. A little self-reflection goes a long way to better health physically and financially.

  7. Thanks for sharing with us…I like cycling, running and hiking since they always bring the feeling of rejuvenation.

    1. Endurance exercise is the surest way to fast weight loss. So long as you don’t overeat afterwards…

      Thanks for stopping by.

    1. Certainly. Its best just to keep moving. If you are moving you are burning calories and that is the goal of weight loss.

  8. What most people don’t realize is that you can simply get in shape with a pair of dumbbells and their body weight in the comfort of their living room. In particular, HIIT exercises have been proven to be especially effective when it comes to losing weight fast with body weight exercise. One middle age dude whos review I stumbled across, lost weight by doing just 90 minutes of HIIT a week. Its possible!

  9. I really appreciate this post.

    I hear WAY too many stories of people that are constantly trying to chase the newest fitness gadgets in hopes that they will get them into shape in a matter of weeks. Case and point- garbage fitness equipment like the shaker weight if any of you remember that.

    As said before, you really don’t even need a gym membership to get into shape. If you are on a budget then simply jogging can be an effective way to to get your body into shape. If you are interested in building muscle you still can do so without going to the gym. Believe it or not, body weight exercises when done properly can build muscle mass. No doubt about it
    Allen recently posted…Hello world!My Profile

    1. The US and around the world is really full of marketers that are trying their best to get you to follow the latest trend. But it really doesn’t have to be that way. It could be so much simpler.

      I remember the shaker weight. Even used it a few times. Interesting idea, but really no different than normal dumbbells. Replace dumbbells with a heavy pot and you have free exercise equipment!

  10. By the way, cycling is definitely one of the best ways you can become physically active while doing a different thing. For example, you can use the bike for your commutes to work meanwhile training and getting fit. The other things you have mentioned are also very good, and fun ways to train your body.

    1. Commuting by bike is a great way to get out of the car and build fitness. It just doesn’t get any better than that.

  11. Doing any fitness routine or exercise is by and large a very tiring activity on a daily basis. Accordingly, expect your body and muscles to experience usual fatigue every now and then. However, there is something possibly inadequate on these routines if you think you are experiencing an unexplainable amount of stress and burnout before and after doing it.

    1. I think that really depends on the duration and intensity of your workouts. A person should be able to walk several miles every day and never feel fatigue. But recovery from real workouts is essential. Without it you might as not workout because you will just end up hurting yourself.

  12. Well written article, I can well identify myself with the content. Time is the real big constraint. So while commuting back home, I have decided to walk for about 3 km from my office to the nearest subway station. Do you think this will help in maintaining fitness ?

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Physical fitness does not need to cost a lot. Walking, cycling, running, and many other sports/exercises are free to do. The only requirement to fitness is time.