Can’t afford the gym? Here are some easy ways to get active at home

Published

2 years ago

October 12, 2024

Can’t afford the gym? Here are some easy ways to get active at home

Watching the Olympics and Paralympics has inspired a number of Australians to get more active. But with the cost of living rising, not everyone can afford a gym membership.

The good news is that there’s a variety of free and low-cost ways to increase your activity levels, including setting up a ‘do it yourself’ (DIY) home gym and program.

We asked the experts for some tips on what equipment you need, and how to get started.

What equipment do I need to do strength-based training at home?

Ange Drake runs 23W, a women’s-only strength and conditioning gym in the inner north of Melbourne.

She says it’s possible to put together a “really great training program with very minimal equipment”.

In terms of a bare minimum set-up, Drake suggests starting with the following, which can be feasibly bought for approximately $50.

An exercise mat
A set of resistance bands
A sturdy step
Basic hand weights, e.g. 2kg, 6kg and 10kg dumbbells OR (if these are unaffordable) start with household items like canned goods
A foam roller
A sturdy chair OR (if you can afford it) an adjustable exercise bench
A skipping rope

These items are all versatile enough to be used for a variety of purposes, while Drake says what is most important is being consistent.

When building a home gym start with the basics, like hand weights and a mat. (Pexels)

“Where a lot of people fall over is that they make the investment into a really great home gym, use it a couple of times and then the motivation wears off,” she says.

Her advice is to start by building as much structure as possible into your routine.

“I advise booking exercise in, so actually physically put it in your diary, whether that’s an online calendar, or one on the fridge for your whole family to see,” Drake says.

“That’s important because you’re making a commitment to yourself that this is the time you’re going to practice the self-care that is physical activity.”

Two women look at a phone while in gym gear. They are standing in front of a black roller door with white writing. — A personal trainer or exercise physiologist can help keep you accountable. (Supplied)

How to write an exercise program

Once you’ve got some basic equipment, you’re going to need an exercise program to follow.

For those who can afford it, Drake advises enlisting a personal trainer or exercise physiologist to help.

“They will be able to give you a well-balanced and structured program, with things you need to do as well as want to do, and make sure you are moving well,” she says.

“Having a coach will also help keep you accountable.”

Full length of young woman doing warm up exercise. Woman is practising in living room. She is at home. — Once you’ve got your equipment, look at putting together an exercise program. (Getty Images: Morsa Images)

Some gyms offer ‘hybrid’ memberships where you can access face-to-face coaching in the first instance, before following an assigned program via an app at home.

YouTube can also be a good resource, but Drake cautions that you cross-reference someone’s qualifications before taking their advice.

“Unfortunately, there are people in this space who promote fitness and nutritional advice that is not backed by science, and who make money off the vulnerabilities of others,” she says.

It is also possible to write your own program by keeping some basic principles in mind.

Hugh Mason, an exercise physiologist and strength and conditioning coach with North Melbourne’s AFLW team, advises targeting multiple muscle groups in a single session.

A man and a woman stand on a grassed oval and talk to each other. — Hugh Mason is a strength and conditioning coach with North Melbourne’s AFLW team. (Supplied)

For example, a 30-minute program could incorporate exercises that build upper body, lower body and core strength.

Some examples include basic ‘body weight’ exercises like squats, push-ups and planks.

Mason advises doing both single and double limb exercises, as well as challenging your muscles to work in different directions.

“You can break exercises down in lots of ways,” he explains.

“So if you do something like a bench press, that’s an upper body ‘pushing’ exercise, whereas if you do a ‘row’ that’s a ‘pulling’ exercise.”

Three men crouch down on a gym floor and look at an iPad. — Exercises can be broken down into categories like push, pull and functional fitness. (Image Road Photography)

Single leg exercises, meanwhile, build ‘functional’ fitness.

“If you think about it, most things in life are done on one leg, like walking up stairs, running and jumping. So you could add in things like a lunge, or a split squat.”

For extra practical benefit, Mason also recommends a ‘carry’ exercise, which means walking while carrying a weight.

“That could mean carrying a weight in one hand, or even a shopping bag full of stuff above your head,” he says.

Cardiovascular or ‘aerobic’ exercise

A good home-based program should also supplement strength training with cardiovascular (aerobic) exercise.

These include popular options like walking, running, cycling and swimming.

A man runs on a beach in running gear. — A good home-based program should supplement strength training with some cardio, like walking, running or cycling.
(Supplied)

No matter which you choose, pacing is key.

“I think because of social media, some people think it’s normal to just go and try to run 10km, or a marathon,” Mason says.

“That’s great, because people are getting into running. But if you haven’t done the appropriate training, it’s probably not going to go well.”

Up to a third of people who run, Mason says, drop out because of some type of injury. But this can be prevented with structured progression.

If you’d like to start running, he advises starting off with 30 seconds of walking, followed by 30 seconds of jogging.

“You can do a kilometre of that [30 seconds walking, 30 seconds jogging] for a week. Then you might add 200-300 meters per week, and build it out from there.”

A woman running wearing a grey hoodie and grey pants. — If you want to run, Mason advises building up slowly from walking. (Pexels: Cottonbro)

You can also progress by doubling the amount you run, as opposed to walking.

“So instead of walking 100m and jogging for 50m, double the amount you run, and build up that way.

“It’s a gradual progression, where you’ll walk less and run more.”

It’s important, however, not to go too fast, too quickly.

“People get really keen, because they’re enjoying it,” he says.

“The endorphins are pumping and they start to feel good.

“But when you’re starting off, you probably want to have a day [of rest] in between whatever you’re doing.”

Drake agrees, adding that ‘more’ is not necessarily better when it comes to cardio.

If you’re time poor, she recommends a 10 or 20 minute HIIT session (high intensity interval training).

Two women in activewear touch hands while holding a plank position on yoga mats on a rooftop. — High intensity interval training can help if you’re time poor. (Unsplash: Louis Quintero)

This could be done with something as simple as a skipping rope, starting with 20 seconds of skipping followed by 40 seconds of rest.

“If what you’re looking for is weight loss, we know that intensity over duration is key,” she says.

“So the idea is to work harder for short bursts of time, and then rest.

“I always say that a good work-out is one that happens, so you’re better off doing two or three 20-minute workouts a week than one 60-minute one that may or may not happen.”

When to progress your program, and why recovery is key

You will know that it’s time to ‘progress’ your exercise routine when something feels too easy.

As Mason puts it, you will eventually ‘outgrow’ an exercise because “the stimulus is the same as what it has been for a while.”

A man in a red shirt stands at the back of a gymnasium and watches on as another man jumps. The jumping man is blurred. — When something feels too easy, that’s when it’s time to progress. ( Image Road Photography)

That’s when you can adapt exercises to make them harder, for example by adding extra weight, repetitions or sets, or challenging yourself to run faster or for longer.

“But the important thing is not to change too many things at once,” he says.

“So maybe don’t increase your running distance and pace at the same time, or your sets and reps at the same time.

“Once you tolerate one of those changes, that’s when you can make the other.”

Finally, it is important to remember that as you progress your exercise program, your need for ‘refuelling’ and recovery also increases.

Common recovery activities include yoga, massage, meditation, ice baths and saunas.

But if the idea of an ice bath makes you squirm, Mason has some reassurance.

“My advice is to do what makes you feel good, because recovery is as much psychological as it is physiological.

“If you don’t like ice baths, don’t do it, because it could make you stressed and have the opposite effect of what you’re looking for.

“If you want to go for a walk on the beach with your dog, or sit in the grass and read a book, that’s great. If that makes you feel good, that’s your recovery.”

Related Topics:cost of living Exercise fitness gym health home gym sport weight loss

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Group Exercise Boosts Cognition, Fitness in Dementia

Published

2 hours ago

May 10, 2026

Press Room

Group Exercise Boosts Cognition, Fitness in Dementia

In a groundbreaking advancement poised to revolutionize dementia care, researchers have announced a comprehensive study protocol examining the influence of community-based structured group exercise programs on both cognitive and physical functions in older adults living with dementia. This randomized controlled trial, detailed in a recent publication slated for BMC Geriatrics in 2026, aims to explore the untapped potential of structured physical activity as a non-pharmacological intervention to slow cognitive decline and improve overall quality of life.

Dementia, a progressive neurodegenerative condition characterized by deteriorating memory, thinking, and motor skills, remains one of the most pressing global health challenges, especially as populations age worldwide. Traditional approaches have primarily focused on symptom management and pharmacological treatments, which often come with limited efficacy and undesirable side effects. Against this backdrop, physical exercise has emerged as a promising avenue, backed by neurobiological theories suggesting that physical activity may promote neuronal plasticity, enhanced cerebral blood flow, and reduced neuroinflammation.

The study underlines the importance of a community-based framework, which holds immense promise for scalability, accessibility, and sustained engagement. Community-based interventions leverage social support, environmental context, and local resources, creating an ecosystem that encourages consistency and motivation among older adults. It also introduces structured group exercise as opposed to individual exercise routines—infusing a social and interactive element believed to synergistically bolster cognitive engagement alongside physical exertion.

At its core, this research protocol delineates a comprehensive systematic design featuring randomization — the gold standard for clinical trials — ensuring that participants are evenly distributed among intervention and control groups to minimize bias. The intervention includes carefully tailored exercise regimens that combine aerobic, resistance, balance, and flexibility training. These multifaceted routines aim to target various physiological systems implicated in dementia progression, from cardiovascular health to motor coordination and muscle strength.

Emerging studies have shown that aerobic activities stimulate hippocampal neurogenesis, critical for memory and learning processes often impaired in dementia. Resistance training, meanwhile, supports muscular strength essential for daily activities, reducing fall risk and enhancing autonomy. Balance and flexibility exercises further contribute by improving proprioception and joint mobility, thereby mitigating mobility-related comorbidities. By integrating these elements into structured group calendars, researchers anticipate synergistic effects accumulating over the trial timeline.

Cognitively, the engagement associated with group exercise acts as a dual catalyst. Beyond the direct neuroprotective benefits of physical activity, the social interaction inherent in group settings stimulates cognitive domains such as attention, executive functions, and emotional regulation. Social isolation and loneliness have been consistently linked to accelerated cognitive decline; thus, group dynamics within this exercise framework may serve as a potent protective factor by nurturing community bonds and meaningful interpersonal connections.

The outcome measures designed for this trial span a range of validated neuropsychological and physical assessments. Cognitive outcomes include evaluations of global cognition, memory, executive function, and processing speed conducted via standardized instruments like the Mini-Mental State Examination (MMSE) and the Montreal Cognitive Assessment (MoCA). Physical parameters are meticulously assessed using tests such as gait speed, handgrip strength, and the Timed Up and Go (TUG) test, presenting a multidimensional view of functional status.

Importantly, the protocol emphasizes longitudinal follow-up to determine the persistence of any cognitive and physical benefits post-intervention, which is pivotal in discerning sustainable impacts rather than transient improvements. Additionally, the researchers have accounted for confounding variables including baseline physical activity levels, comorbidities, and medication use, thereby ensuring the robustness and generalizability of the findings.

The implications of positive outcomes from such a trial are vast. Demonstrated efficacy could reshape public health policies and clinical guidelines, reinforcing physical activity as an essential component of dementia management. Community centers, healthcare providers, and caregiving organizations might adapt to include tailored structured group exercise programs, thus democratizing access to an affordable, scalable intervention with minimal side effects.

Moreover, this research aligns with growing interdisciplinary perspectives that advocate for holistic management approaches — ones that incorporate biological, psychological, and social determinants of health. The integration of physical activity into care plans reinforces a paradigm shift from reactive to proactive and preventative models that empower older adults with dementia to maintain independence and dignity.

While challenges remain in delivering consistent, well-supervised exercise programs adapted to heterogeneous patient needs and functional capacities, this trial’s community-rooted design mitigates many logistical and motivational barriers. Leveraging local infrastructure and peer support creates a dynamic environment conducive to sustained participation—a crucial factor given historically high dropout rates in exercise interventions.

From a neurobiological standpoint, this initiative supports the evolving understanding of dementia as a modifiable disorder where lifestyle and environmental factors play significant roles. The interplay between exercise-induced neurotrophic factors such as brain-derived neurotrophic factor (BDNF), reduced oxidative stress, and enhanced cerebral angiogenesis may offer mechanistic insights into how structured physical activity slows neurodegenerative processes.

In conclusion, the launch of this randomized controlled trial heralds a promising avenue for dementia intervention research by meticulously investigating the dual benefits of physical exercise on cognitive and physical realms in a structured, community-based setting. Its innovative combination of rigorous scientific methodology and practical community implementation presents an exciting frontier in mitigating the global dementia burden.

For families, caregivers, healthcare professionals, and policymakers alike, this trial offers hope through a vision of dementia care that transcends pharmacological limitations and centers on empowering individuals via movement, social connection, and holistic well-being. The ultimate testament to this research will be its translation from protocol to practice—transforming insights into real-world impact.

Subject of Research: Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia.

Article Title: Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia: a randomized controlled trial study protocol.

Article References:
Amin, A., Hossain, K.M.A., Uddin, M.R. et al. Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia: a randomized controlled trial study protocol. BMC Geriatr (2026). https://doi.org/10.1186/s12877-026-07631-3

Image Credits: AI Generated

Tags: cerebral blood flow and cognitioncognitive improvement in dementiacommunity-based exercise programsdementia care innovationgroup exercise for dementianeuroinflammation reduction through exerciseneuroplasticity and exercisenon-pharmacological dementia interventionsphysical fitness in older adultsrandomized controlled trial dementiascalable dementia interventionssocial support in dementia care

Fitness

Strategic Exercise Techniques to Maximize Mood Elevation – The Boca Raton Tribune

Published

15 hours ago

May 9, 2026

Press Room

Strategic Exercise Techniques to Maximize Mood Elevation – The Boca Raton Tribune

A Shift in Scientific Understanding Reveals That the ‘Runner’s High’ Stems from a Complex Cocktail of Chemicals, Including Endocannabinoids, Which Can Be Triggered by Adjusting Duration and Social Context. The widely reported phenomenon of exercise-induced euphoria—often known as the “runner’s high”—is rooted in specific alterations to neurochemistry that generate feelings of hope, calmness, and social […]

Fitness

Do you have sore hips? I asked a pain specialist why this happens and how to improve it

Published

1 day ago

May 9, 2026

Press Room

Do you have sore hips? I asked a pain specialist why this happens and how to improve it

Hip soreness is a terribly common issue—it’s something that I certainly suffer with—so I’m always trying to get to the bottom of where this soreness originates from and what you can do about it.

According to Dr Shady Hassan, MD, an interventional pain and sports medicine physician and the founder of NefraHealth, immobility is the root cause of this discomfort.

“Most immobility comes from two extremes: sustained stillness and repetitive overuse,” Hassan tells Fit&Well.

How to improve your hip mobility

Hassan says that the best way to prevent hip soreness is to consistently strengthen and stretch your hips in all the ways they can move.

“You have to train the hip in all three planes of motion,” he says. That means moving forward and backward (through the sagittal plane), side to side (the frontal plane) and rotating them (the transverse plane).

“Strengthening the gluteus medius is also non-negotiable—a stable pelvis protects the hip joint from unnecessary shearing forces,” he adds.

Hassan suggests the following three exercises if you are experiencing limited hip mobility.

1. 90/90 stretch

How to do a 90/90 Hip Stretch properly – CORRECT FORM IS ESSENTIAL – YouTube

Watch On

Time: 30-60sec each side

Why Hassan recommends it: “This is the gold standard for addressing both internal and external rotation simultaneously.”

How to do it:

Sit on the floor with your right leg in front of you, knee bent to 90°, and your left leg out to the side, with your knee bent to 90°.
Without bending your spine, lean slightly forward from your hips over your front shin—you should feel a stretch in your outer hip.
Hold for time, then repeat on the other side.

2. World’s greatest stretch

The World’s Greatest Stretch (Mobility Exercise) by Squat University – YouTube
The World's Greatest Stretch (Mobility Exercise) by Squat University - YouTube

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Time: 30-60sec each side

Why Hassan recommends it: “This is a dynamic movement that hits the hip flexors, hamstrings and thoracic spine.

How to do it:

Start in a high plank position, with your shoulders over your hands and your body in a straight line from head to heels.
Step your right foot to the outside of your right hand.
Lower your right elbow to the instep of your right foot.
Raise your right hand straight up, rotate your torso to face right and look up at your hand.
Continue for time, alternating between your elbow by your instep and your hand above you.
Return to the high plank position, then repeat on the other side.

3. Couch stretch

The Couch Stretch Done Correctly – YouTube

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Time: 30-60sec each side

Why Hassan recommends it: “Most people stretch their hip flexors incorrectly by arching their back—this version fixes that.”

How to do it:

Kneel with a couch behind you.
Place the top of your right foot on the couch keeping your right knee on the floor, then step your left foot in front of you.
Adjust your position so your left knee is bent to 90° and is directly above your left foot.
Tuck your tailbone under (posterior pelvic tilt) and squeeze your left glutes.
Raise your torso, lifting your hands off the floor—you should feel a stretch in the top of your right thigh.
Hold for time, then repeat on the other side.

Man smiling at viewers with arms crossed

Dr Shady Hassan MD

Dr Shady Hassan MD is the founder of NefraHealth, an interventional pain and sports medicine practice. He is board-certified in physical medicine and rehabilitation with subspecialty certification in both interventional pain medicine and sports medicine.

He completed his fellowship in interventional spine and sports medicine at Alabama Orthopedic Spine and Sports Medicine Associates. He also served as chief resident during his residency at SUNY Downstate Medical Center in Brooklyn.