4 Ways to Stay Fit and Healthy on a Budget

Exercise has a ton of benefits for your physical and mental health. Here's how to afford it without breaking the bank.

Group of 4 middle-aged women talking and laughing together on an indoor pickleball court

Updated May 09, 2025

By Marc Harwood, MD, Sports Medicine Physician, Virtua Reconstructive Orthopedics

So, you're sold on the physical and mental health benefits of exercise. Now you just need to figure out how to move more without spending extra.

Staying fit should not cost an arm and a leg. Budget-friendly options like these can help you maintain a healthy lifestyle without breaking the bank.

Walk the Walk
Don't overlook this tried-and-true workout. A daily walk around the neighborhood, track, office complex, park, or trail is a great way to get your heart pumping, clear your mind, and get fresh air.

As you progress, challenge yourself! Pick up the pace for time or distance intervals. Head up hills or stairs. Create a full-body routine by adding strength-building moves like pushups and side bends at safe points in your route.
Build a Better Homebody
Forget the fancy treadmill and weight stack at the gym. You can circuit train at home, too—without equipment. For cardio, march or run in place. Jump rope, do jumping jacks, and high knees. Build strength with body-weight exercises—think push-ups, squats, and planks—or resistance bands.

Be sure to fit yoga into your schedule. Centered around relaxing your mind, body, and spirit, yoga reduces stress, improves flexibility, and increases strength and balance. Many poses can be done using a chair, so don’t worry if you can't stand or hold positions for long.
Be a Sport
Athletics don't always require hefty amounts of equipment or facility fees. (Think basketball, soccer, or pickleball.) Practice your skills solo. Have a game with friends or family or join a local team. For new ventures, borrow equipment before investing in your own.
Work It Out
Explore wellness programs, resources, and benefits offered by your employer and health insurance. You may have access to facilities, discounted or reimbursed gym memberships, and more.

Most of all, have fun. The more you enjoy an activity, the more likely you'll stick with it for the long run.