Tips for a healthy wallet
For some people, the cost of participating in sports, buying a membership or signing up for a exercise program can be a disincentive to get active.
But local experts say that’s not an excuse for them to turn into couch potatoes.
Being active
Fredericton has many low-cost and no-cost options that can help you get active and stay fit.
“There are many options available, and each approach has strengths and challenges,” said Gabriela Tymowski, professor of kinesiology at the University of new Brunswick.
One alternative is to exercise at home with DVDs and online videos.
“The strengths are that you can participate at any time and anywhere you feel comfortable,” said Tymowski.
One disadvantage is there is no one there to tell you if you are doing the exercises incorrectly.
“For example, when one does lunges and squats, if the knee is pushing forward over the foot rather than staying upright directly over the ankle, injury may result,” said the professor.
A compromise might be to go to a paid exercise class, or find ones that are free, and learn the proper way to do the workouts, then continue at home with a DVD or video.
If you are exercising at home, Tymowski recommends including some whole body components like squats and lunges.
“They challenge a variety of muscles all at once, and they also improve balance,” she said.
Basic push-ups, abdominal crunches and bicep and tricep curls and stretches are all things that can be done at home.
A basic workout needs to include some type of aerobic exercise. a home treadmill is one option, but Tymowski prefers outdoor alternatives.
“The great outdoors is our greatest playground. It’s available to us every day of the year, all year round, and it’s free,” said Tymowski.
Walking at a good pace of about five to six kilometres per hour can get your heart rate up to an aerobic level. Running, cycling, skiing and snowshoeing are other options. The city’s extensive trail system makes for a pleasant environment for a morning walk or an evening jog.
In winter, some people might want to retreat to the indoor track at Willie O’Ree place, or even the corridors of the Regent Mall where there are no icy sidewalks to fall on.
Tymowski said you can also purchase inexpensive equipment with spikes or coils that strap on over boots or sneakers and prevent you from slipping on ice.
She said she likes cross-country skiing as a healthy winter activity. The equipment is cheaper than downhill skiing gear and you can ski on groomed trails around the city for free.
“(Groomed trails) are in short supply. but the beauty of classic skiing is that you can do this anywhere you can find snow.”
The local Wostawea Cross-Country Ski Club offers memberships for $30 for an adult, $50 for a family and $20 for a single parent. The club also has inexpensive ski lessons. The city offers lessons for seniors for $20 a season.
Michelle Horncastle, the city’s manager of community services, said the city runs a number of programs at low or no cost. The YMCA can provide financial assistance for families that need it to take part in their programs.
Nutrition
Registered dietitian Margaret Langille says some people grew up in a home where the family didn’t eat well, and bad-eating habits are passed down from one generation to the next.
“Maybe they grew up in a household where nutrition wasn’t a priority and eating well wasn’t a priority. it does starts a cycle,” said Langille.
For many, food and shopping decisions are based on what people experienced growing up, said Langille, who offers nutrition and cooking classes and conducts guided shopping tours for Sobeys.
Eating poorly isn’t always a problem of the poor – the demands on two working parents can impact the family diet.
“The demand can be such that the parents may be working long hours, and when they leave work they may be racing to take their children to sports or whatever. So what can we do for a quick meal that gets everybody fed and out the door?”
Too often the answer may be a stop at a fast-food outlet or picking up a pizza on the way home from work.
“It is very expensive to eat convenience foods,” said Langille. “So is eating in restaurants excessively. it is not just a pocketbook issue. The greater expense may come in the form of illness later in life.”
That’s because those foods tend to be high in fat and sodium, which increases the risk of heart disease, said Langille. You run the same risks from eating too much junk food.
If you are in the habit of buying groceries on the way home from work, your grocery bill will be higher, said Langille.
Langille recommends taking an hour on a Saturday to work out menus for the week ahead.