Get active without breaking the bank

parent and child

Did you know that May is National Physical Fitness and Sports Month? It is recommended that adults get 30 minutes of physical activity each day and children get 60 minutes each day.

Being active has many benefits: it helps reduce the risk of certain diseases such as Type 2 diabetes and heart disease; boosts your mood and helps build lean muscle.

The good news is that you can be active almost anytime and anywhere, and adding more physical activity to your day doesn’t require extra time or money. Here are our top five ways to increase your physical activity while on a budget!

  1. Walk as much as possible: Walking is one of the most beneficial forms of exercise! Choose a parking spot that is farther away when you’re out shopping. If you live within walking distance of a store, choose to walk there instead of driving, or walk to the bus stop with your kids. Even going for a walk during your lunch break or after dinner with the family can be an easy way to get in more steps throughout the day.
  2. Play outside as a family: Encourage your family to get outside and play a game of catch, basketball or soccer. This can be a great way to reduce screen time for the whole family while also getting in some quality time and physical activity.
  3. Take the stairs: Choosing to take the stairs as much as possible instead of the escalator or elevator can be a great way to get extra movement.
  4. Sneak in 10-minute bursts: Don’t have a full 30 minutes in your day to move? You can still get the same benefits if you exercise for 10 minutes three times a day. Take some time during commercial breaks to get up and move around!
  5. Try an at-home workout with no equipment required: You don’t need any fancy or expensive equipment to get in a great workout from the comfort of your own home. There are many free workout videos online. Try this one from the California Department of Public Health with your family!



Extension Contributor / UNH Nutritional Sciences Graduate Student