How to get fit for free: ‘It’s not about going hell for leather’

Now that the weather is starting to get better – or, at least, the days are a little longer – people often think about getting active again. Joining a gym or shelling out for classes can seem daunting especially when you don’t know what you’re doing. For those who are only beginning their exercise journey or don’t want to spend any money, what options are there to get fit for free?

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[ The Irish Times ePaper ]

Getting started

Brian Crooke, founder of Workplace Wellbeing Ireland, says there’s very little stopping anyone from going out for a walk. “Start there. If you’re feeling a little more energetic you can step it up with a jog, run, or cycle. Get outdoors and walk for five minutes. Then walk for six minutes the next day. Drag a buddy along with you too if you can.

“Some people need a bit of motivation to get moving and there are some organised free options that can help out here.” Parkrun is a nationwide initiative that takes place in parks up and down the country and caters to all levels of fitness. “Another volunteer initiative that is growing in popularity is ParkHIIT – a free community workout that promotes the importance of resistance exercise.”

He recommends squeezing movement into your day wherever possible. “Taking the stairs, walking the kids to school and working in the garden, for example.”

Getting into the zone 

Steffan Fusco, a trainer at SF1 on Baggot Lane, says there are lots of options alongside walking or running for people wanting to get fit for free.

“YouTube is great. You can find lots of videos on there – quick high-intensity interval training [Hiit], yoga, pilates, whatever you’re interested in.” He recommends starting with technique and core work videos to ensure a solid foundation and building from there, rather than “throwing yourself into a Hiit session. Find a coach who’s reputable that you like and connect with and that has a good reputation. Find their work and follow that rather than bouncing from workout to workout.”

For general wellness and to feel better, Fusco says any movement is beneficial. “We are a very sedentary society so anything that helps posture is good. Think about doing things where you’re retracting your shoulders, pulling your shoulders back, focusing on mobility for the back and upper spine.” He recommends a ten-minute walk after every meal.

Goals, goals, goals 

Often when people start exercising it’s for the physical benefits – losing weight or getting stronger. For those who have a specific goal to meet, Crooke says a plan is needed. “If you want to really reap the benefits of exercise then it should be planned, structured, repetitive and purposeful.

“Plan out what you’re going to do – ie go to the gym three times a week – structure it properly – day one: upper body, day two: lower body, day three: core – be consistent across a period of months and years, and have a goal or purpose in mind such as competing in a race, or fitting into a wedding dress.”

Fusco agrees but also says there are more benefits to exercise than just losing weight. “Look at the other qualifying factors, goals and objectives rather than just the scales. It’s about the quality of life – having better health markers, better sleep. If you start doing 10 minutes a day you should feel like you have more energy in two to three weeks.”

Motivation and mindset 

Of course, it’s not just about getting started but about keeping going, especially on days when motivation is low. Fusco says: “Self-motivation can be very tough. We all go through it.” He recommends partnering with someone and enjoying it. “You don’t think of it as walking 4-5km, it’s more like going for a stroll with your buddy.” He explains that’s what’s important is to understand that it’s not an all-or-nothing process which is usually what people think when they try to initiate these changes.

“One rainy day doesn’t ruin a summer. It’s not about going hell for leather. Ease in and don’t be overly hard on yourself if you miss a workout. It’s more important about keeping going and adding it into your life rather than making it your life.”