Everyone buys gym memberships with the best of intentions. You plan to go several times a week. You plan to take advantage of classes or sessions with personal trainers. You have every intention of formulating a plan, and sticking to it. The problem is: the gym is too easy to avoid. And the reasons for avoiding it are just too good.

It’s not just laziness. Commute times are getting longer and longer: the last thing you want to do before or after work is spend some more time driving to a gym and fighting for a parking space. That’s assuming you even have the option: if you have kids to pick up or drop off, or chores to do at home, you may simply not have the time you feel you need to get a good workout at the gym.

This is where the benefits of home exercise equipment really show. You can snatch a few minutes here and there on the treadmill while dinner’s cooking. You can watch your kids while you work out. You can watch your own DVD’s in the comfort of air conditioning set to your preference while you use a stationary bike, elliptical or treadmill. You can listen to music you like, set up some aromatherapy that you find inspiring, or do some reading while you exercise. And when you’re done, you can take a shower in the comfort of your own bathroom, with all your favorite shampoos, soaps and towels right there waiting for you.
Most importantly, how many times can you look at a piece of exercise equipment before you run out of excuses? If you’re thinking, “You have no idea how many”, you might be surprised. Every time you see it, you’re reminded of the benefits it offers you, and you start thinking of ways to work it into your schedule almost without trying.

Cardiovascular exercise has multiple benefits for both our physical and mental health. The physical health benefits include: weight loss, increased endurance, improved energy level, increased muscular strength, improved posture, increased bone density, better sleep, and improved cardiovascular and respiratory functioning. The mental health benefits include: reduced stress, relief of depression and anxiety symptoms, elevated mood, healthy release of anger and tension and improved concentration and memory. Enjoy the following cardiovascular exercises that you can perform from the comfort of your home, backyard or neighborhood.

Exercise: Walking
Walking is the most simple, cheap and easy form of cardiovascular exercise.
Walking is very low impact and very convenient.
Increase your motivation by walking with your spouse or partner, child or dog.

Equipment Needed:

• Invest in a quality pair of walking or exercise shoes, that will properly support your feet and knees
• Optional: -buy a pedometer to track how many steps you take on your walk

Exercise: Hiking

Equipment Needed:

• Invest in a quality pair of hiking shoes or hiking boots, that will support your knees and ankles
• Find hiking paths in your community, regional or provincial/state parks

Exercise: Jogging/Running

Equipment Needed:

• Invest in a quality pair of running or jogging shoes, that will properly support your ankles, knees & hips
• Reusable water bottle to bring with you while you jog or run

Caution:

• Running and jogging are high-impact ñbe careful if you have any bone or joint problems, especially arthritis, knee or ankle problems

Exercise: Jumping Rope

Equipment Needed:

• Purchase a good-quality skipping rope at a local sports store
• Make sure that you always wear proper exercise shoes while jumping rope

Exercise: Bicycling

Equipment Needed:

• Invest in a good-quality bicycle made by a reputable bicycle manufacturer
• Ideally purchase a new bicycle, but think about buying a second-hand bike to save money
• Buy a bicycle helmet that fits your head properly and provides ventilation

Exercise: Creative Dancing
Dancing is excellent cardiovascular exercise! It also builds your creativity.

Equipment Needed:

• Wear comfortable exercise clothes – go barefoot or wear dance or exercise shoes
• Clear a space in your family room or basement for your exercise/dance area
• Prepare the space with a good CD player and a collection of inspirational music from various genres (rock, Broadway, Celtic, swing, contemporary, jazz, African) to listen to as you dance

Exercise: Swimming

Equipment Needed:

• A swimming pool!
• If you don’t own your own pool, swim in a family member or friend or neighbor’s pool, or go to your nearby community pool.
• Purchase a good-quality swimsuit, ideally made by a reputable swimwear company – ensure that it is resistant to both chlorine and salt water, and that it fits comfortably

You love your spouse/ partner and you love spending time with him/her. You enjoy doing many diverse activities together. Since you both value your physical and mental health, why not spend quality time together exercising as a couple? Exercising together enables you to work on your relationship as you also improve your cardiovascular health, muscular strength and flexibility. Exercise at home or in your neighborhood to save time and money.

Benefits of Exercising as a Couple

a) Quality Time: Enjoy special time together while exercising, instead of going to the movies or watching television together.

b) Safety: You and your partner can look out for one another when you exercise together. You can help each other with your form and technique, too.

c) Common Interest: Find different cardiovascular activities that you enjoy doing together. Build on your number of shared hobbies and interests.

d) Deeper Bond: Exercise creates “feel good” chemicals in our brains that help us feel happy, relieved of stress, and more sexually interested. Studies show that women and men who exercise on a regular basis enjoy better and more frequent sex with their partners.

e) Motivation and Support: Encourage and compliment one another as you exercise. Try new athletic activities together and boost each other’s confidence with verbal and non-verbal affirmations.

Exercises for Couples

a) Bicycling: Find a pretty nature bike path near your home or bike around a nearby park. Ensure that you both have a good-quality bicycle and helmet. Consider purchasing bicycles so that you can enjoy biking together on a regular basis.

b) Yoga and Pilates: Purchase a basic Yoga or Pilates DVD to do at home together. Look for an exercise program that is specifically designed for couples.

c) Stretching Exercises: Stretch your neck, back, shoulders, arms, sides and legs together. Do stretches both independently side-by-side and also stretches where you lean against one another.

d) Walking or Hiking: Enjoy going on regular walks or hikes together as a couple. Utilize this time together to have meaningful conversations.

e) Dancing: Create an exercise/ dance space in your home. Gather a collection of energizing music that you both enjoy. Play CDs as you dance, both side by side and partner dancing. Dance to music of various cultures and tempos, including Swing, Celtic, jazz, African, Spanish, contemporary and Broadway music.

f) Gardening: Gardening provides both cardiovascular and strength-training exercise. Create and nurture flower, herb or vegetable gardens together. Gardening together will provide extra benefits, as you find comfort and inspiration enjoying nature together. Eating the fresh vegetables and fruit that you harvested together also helps you improve your diet and get necessary nutrients.

You have made the conscious decision to create time in your busy schedule to exercise. You want to take care of your body and mind. You want to lose weight or gain more energy. You feel reluctant to exercise at a gym, though, because of the financial and time drawbacks. You have decided that you would feel more comfortable exercising at home. You are excited to begin your new home exercise program. First you need to set up a basic home gym or exercise room. Save money and time by following these simple tips:

Think about where you can set up your home gym. Maybe you have an extra bedroom that could be converted into an exercise room. Maybe you could use the extra space in your basement. Maybe you could create an exercise area in your family room or play room. If you are married or living with your partner, talk to him or her to get fresh ideas about where to set up your exercise space. Brainstorm equipment to purchase with your spouse or partner. If you have children, ask them what exercise equipment they would enjoy using at home.

Equipment to Purchase

(a) CD player or iPod: Music is a powerful motivator and can make exercise, especially when by yourself, much more enjoyable. Purchase a simple CD player, iPod or MP3 player to play your exercise music.

(b) CDs or MP3s: Think about your musical preferences. Purchase upbeat and energizing music for your cardiovascular and strength-training exercises. Purchase slow and relaxing music for your stretching and relaxation exercises.

(c) Exercise or Yoga mat: Buy a good-quality yoga or exercise mat at a nearby sports store. Yoga mats are designed especially to provide extra grip for your feet, to prevent you from falling or slipping while doing balance poses.

(d) Jump Rope: Jumping rope or skipping is becoming a very popular exercise, even with professional athletes. It provides you with intense cardiovascular bursts. Ensure that you purchase a skipping rope that is the proper length, designed for adults.

(e) Bicycle:Bicycling is a very popular cardiovascular activity for many people. If you can afford it, go to a reputable local bicycle dealer and purchase a new bike. If money is an issue, find a second-hand bicycle to purchase. Make sure that you purchase a good bicycle helmet that fits your head properly.

(f) Exercise/Stability Ball: Stability balls can be used for many different abdominal exercises and leg exercises. Purchase a stability/ exercise ball at a local sports store or on-line.

(g) Resistance Bands: Resistance bands are often used in strength-training classes at health clubs. They come in different colors with different levels of resistance ñ beginner, intermediate and advanced. Purchase a resistance band at a sports store or on-line exercise company.

(h) Exercise Shoes: Most importantly, purchase a pair of good quality exercise shoes for yourself from a reputable shoe store. Look at specialty sports stores and do some comparison shopping. Consider buying shoes designed specifically for your favorite exercise, whether that is walking, hiking, jogging or running.