How to Stay Active Without a Gym Membership

So, the gym has become too expensive now, and other things — like groceries and rent — have understandably taken priority. But that doesn’t mean you should put your exercise routine on the back burner.

Mia Hagen, MD, an orthopedic surgeon at UW Medicine’s Sports Medicine Center at Husky Stadium, says it’s important to stay active, even if your favorite gym or workout class is no longer in the budget.

Why it’s important to stay active  

Regular physical activity has been shown to reduce the risk of cardiovascular disease, type 2 diabetes, several cancers and more. It can also improve mental health by reducing symptoms of depression and anxiety, help improve your sleep and strengthen your bones.

“Our bodies and brains are designed to move,” says Hagen. “We decondition quickly, especially as we get older. This leads to decreased energy and a higher risk of chronic diseases, and as an orthopedic surgeon, I’ve seen firsthand how strong bones can help reduce the lifetime risk of fracture, such as a broken hip or wrist from a fall.”

Exercise also supports mood, memory and overall cognitive function.

“Inactivity is associated with higher rates of depression and cognitive decline,” says Hagen. “Movement is the foundation of health, maintaining independence and quality of life.”  

Affordable ways to exercise

Luckily, you’re in the perfect place to cancel that gym membership if it’s become a little too expensive — you can find almost everything you need to meet your basic fitness goals in the great outdoors of the Pacific Northwest. If you prefer to work out indoors, you’ve got plenty of options there, too.

Explore the PNW

Hagen says spending time outdoors is a great way to get started, and luckily, there is no shortage of options here in the PNW.

Going for a hike is an easy way to get both a strength and cardio workout. Plus, there are some great hikes not far from Seattle, so you don’t have to venture to Olympic or Rainier National Park — your workout doesn’t need to be a full-day outing. Plus, the views are better than they are in the gym. Win, win.

Try an outdoor sport

If there were ever a time to get into pickleball … it’s now.  

Hagen says there are plenty of free courts around the city to get started, and it’s a great way to get some cardio in during your day. Ask some friends to play a few rounds — you get bonus points for breaking the Seattle freeze in the process.

If pickleball isn’t your thing, Hagen says you can try a tennis court or a basketball court to cross cardio off your list.

Take advantage of Seattle’s public stairs 

For a more unconventional option, Hagen suggests seeking out the many public staircases that scale Seattle’s hills (see the map below to find one near you). Stair workouts are an effective way to get in strength and cardio training, plus it’s a fun way to explore the city. 

Here are a few different options for a session on the stairs:  

• Walk up and down a set of stairs one to two times as an easy warm-up.  
• Run up and walk down a set of stairs three to five times for a cardio-focused workout.
• Try a few sets of stair lunges for a strength exercise. To do this, face away from the stairs, place your right leg on the step behind you, and bend your left leg to lower yourself into a lunge. Repeat on the other side.

You can also do these workouts on a staircase inside your home or apartment building, especially if it’s a rainy day.

Do an at-home workout

Speaking of exercises you can do indoors, there are plenty of workouts you can try at home that can be just as effective as a workout you’d get in the gym (and you don’t have to worry about rushing through a set so the next guy can use the same equipment).

Start your routine with some body-weight exercises. Pushups and tricep dips will activate those upper body muscles; wall sits and lunges will get your lower body; and planks and bicycle kicks will work your abs. For a full-body workout, try mountain climbers and burpees.  

Start with three sets of each of these exercises and see how you feel before increasing or adding weight (which, at home, could look like holding a heavy box or a few books).

Create your new routine

It might take some adjustment to incorporate exercise into your life now that you’re not going to the gym at your usual times. But a new routine doesn’t have to look like a huge change. You can still work out at the times you usually would, or find different times, as long as you’re still getting your recommended amount.

Here’s how often experts recommend exercising each week:

• 150 minutes of moderate-intensity activities like a brisk walk or light cycling (think: any activity where you’re still able to talk), or 75 minutes of vigorous aerobic activity (where it’s difficult to speak during the exercise).
• Two days of strength training, which can be as short as 20 minutes.
• Mobility and balance work, such as calf raises or single-leg raises, can be done during free moments throughout the day or incorporated during other workouts.  

“Overall, we’re talking about a few hours per week of intentional exercise,” says Hagen. “It’s a small investment considering the long-term benefits for physical health and mental well-being.”

While it may not have the bells and whistles (or barbells and workbenches) of your old gym, these affordable ways to stay active will keep you just as healthy — and your body (and bank account) will continue to thank you.