Fitness
Can you cheat your way to fitness? Here’s what the experts say
The American lifestyle is a busy – but sedentary – one. In an average day, one in four people spend eight hours sitting at desk jobs, nearly three hours in front of the TV, and around half an hour commuting to and from work.
And it’s showing up in their health – with only a quarter of U.S. adults getting the federally-recommended 150 minutes of weekly exercise. Some 117 million live with one or more preventable chronic diseases, and Harvard researchers report as many as 70 percent of adults could be considered obese under expanded guidelines.
But while a long-term exercise plan is all good and well, some fitness and health experts are advising a jumpstart, with a little shortcut.
There’s a million different options and price points: from a $15-dollar jump rope for five minutes of skipping each day (which I wrote about last month) to $700 infrared sauna blankets.
“Exercise is great for those who can and want to do it, but ‘exercise’ is not necessary for health benefits. Any physical activity is healthful, and physical activity is what we do in daily life,” I-Min Lee, professor of medicine at Harvard Medical School, told The Independent. “We don’t need to ‘exercise’ to reap health benefits.”
Cheat day, every day
Just five minutes of shoveling while gardening, vacuuming the living room carpet and even scrubbing shower tile can help a 150-pound person burn 150 calories an hour, the American Heart Association says.
But really it depends on what you’re looking to gain. For some people that might be losing some pounds, so running with a weighted vest on can help burn more calories, faster.
Others may be concerned about mobility, and could add hand and ankle weights to a routine. Gradually increasing the amount of weight will help improve muscle strength, metabolism, bone density and prevent injuries.
Or perhaps it’s getting stronger. Running up stairs in an exoskeleton – a robotic-looking, wearable “suit” made of plastic and metal – can amplify movement which builds strength and stamina over the course of a workout. But the cost investment is real – the average price is $1,500 but stretch up to $4,000.
At-home trampolines – a trend which gained popularity in the pandemic – offer a low impact way to boost strength and heart health.
But does a few minutes a day make a difference? “It’s not the duration of the exercise that matters in these instances – it’s the intensity,” UCLA Health doctors explained.
Robin Arzón, Peloton’s vice president of fitness programming, also said in a statement that just 15 minutes of any exercise can do the trick. “These quick routines can be just as effective for cardiovascular health and our ability to increase strength and endurance, while still maintaining focus,” she noted.
But if you’ve been off the exercise game for a while, fitness experts advise taking precautions first.
“Think of the time and work it took to get to your previous fitness level,” athletic trainer Jason Cruickshank said. “You’re not being fair to yourself if you think you’ll jump back in at the same spot.”
Keep it up
Consistency is key, and people can stay on top of exercise by removing the decision making. Lay out workout clothes ahead of time and set an alarm on your phone to make sure you stay on schedule.
Feel that your job is what’s holding you back? Walking pads can help busy workers meet their step goals, and chairs with pedals keep legs active while sitting for a long time. The priciest pads range from $400 to $1,400, although some are around $100. The pedal chairs also vary in price, typically selling for $200 to $1,000.
But walking doesn’t have to feel like a Herculean task.
Adding to your step count is as easy as putting on a new episode of your favorite podcast then going for a neighborhood walk, getting lunch at the sandwich shop a few blocks further away from the office, or deciding to take the long way home.
Try to find something that will hold your attention for around 30 minutes, the recommended amount of moderate exercise you need each day to lose weight.
But if you do make it to the gym, pair that Netflix binge with time on a stationary bike or treadmill. You can get caught up on your favorite shows and improve your heart, lung, bone and muscle health.
Cheap and cheerful
By all means if you have the money, give the crazy fitness cheat a try.
That could mean an AI-powered yoga mat that makes sure you’re holding the right posture for a smarter stretch or some $1,500 Jetboots that reduce soreness and improve circulation after a strenuous workout. Lying on a $1,200 red light mat promises muscle recovery and pain relief, as well.
A home gym system might see you spend a few thousand dollars – such as a bike, smart fitness mirror or rowing machine – but many of those once-trendy machines may become passé too quickly.
Beth Czerwony, a Cleveland Clinic registered dietitian, sounded a note of caution on expensive fads.
“When trying out a new way to work out or improve their health, they may be setting themselves up for failure because they may not be doing those methods correctly (either using fad supplements or pricey equipment or even using the incorrect form when exercising) or may have a health condition that would interfere with that method,” she said.
Still, there are plenty of inexpensive options. When it came to my five minutes of jump rope each day, I opted for a $15 rainbow LED version, to brighten up the experience. And for only a few dollars more, weighted jump ropes, of up to five pound, can quickly sculpt your upper body and core.
People trying to perfect the perfect push-up could opt for special pads to help their position and grip for only $25. The pads reduce strain on the wrists and hands, and the handles rotate to better engage different parts of the upper body.
Vibration plates help improve circulation, muscle building and weight loss for under $100. The Mayo Clinic says they can even reduce back pain and bone loss, as well as improve strength and balance in older adults.
Enlist a distraction
Try cheating on that fitness cheat. If you find it hard to be consistent with exercise or, well, that it’s just plain boring, combine it with other things.
Play with a balloon like you did when you were a kid, or dance to songs that will raise your heart rate to 171 beats per minute: a tempo that can make physical work feel easier and boost heart health.
Meet a friend for a brisk walk or jogging and gab your way through several miles.
Track your progress to stay focused. And for extra fun, map out a walking route or run that draws a little picture, on the exercise tracking app Strava. Your fellow runners will appreciate it.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
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