The summer is starting, so you might be thinking: I need to exercise! Then you may have noticed that gym memberships have become more expensive again. Readers are wondering how to stay fit for less money. We have collected tips for you in the areas of sports and nutrition.
“The easiest way to exercise cheaply is by running,” says personal trainer Jeffrey Helsloot. “The outdoors is free and you can go a long way with a standard set of sports shoes.”
“If you don’t like running, calisthenics parks (outdoor sports locations with fixed equipment such as rings, bars and horizontal bars, ed.) can be found in most cities,” he adds. There you can scan a QR code and find matching exercises.
According to Helsloot, you can also do enough exercises at home. “For example, you have the Nike Training Club app with all kinds of workouts, and you can find plenty on YouTube. You can buy a resistance band from Decathlon for little money. But if you’re going to plank to train your abs, you don’t need anything.”
In addition, you can be creative and look for materials outside, says the personal trainer. “You can make weights with a scaffolding pipe and a bucket. But you can also look in the fridge for a 2-litre carton. That’s another 2 kilos.”
‘Think back to the corona period’
The most important thing is perhaps to find a buddy to exercise with, Helsloot emphasizes. “If you go together, you can motivate each other and it takes less effort.”
We have to look at how we dealt with restrictions during the corona period, says budget coach Carolien Vos. “Then we were creative. Look for online courses, go boot camping with your neighbours or take a nice walk of ten thousand steps.”
Vos also advises to take a good look at your gym membership. “You often have different gradations. If you exercise at specific times, you can see if there is a cheaper membership for that. Sometimes you can exercise more cheaply if you go with a roommate.”
Healthy eating doesn’t have to be expensive
You can also save money in the area of nutrition to stay fitter. This doesn’t have to be complicated or expensive, says nutritionist Annick Adriaansz.
According to her, you can choose vegetables and fruit that are in season. For example, carrots and kale in the winter, and strawberries in the summer. These are usually cheaper, packed with nutrients and support your immune system. Varying is important, and frozen products are a good option because they retain many vitamins.
To save money, it is smart to eat legumes and grains. “Lentils, beans, chickpeas and whole grains such as brown rice and oatmeal are cheap and nutritious,” says Adriaansz. “They contain a lot of protein and fiber, support digestion and keep blood sugar levels stable.”
Logically, it is always good to pay attention to offers in the supermarket. “Pay attention to discounts on protein-rich foods such as eggs, chicken or fish. By following offers and possibly freezing products, you save money while eating healthily,” says the nutritionist.
It is sometimes good to buy products such as nuts, seeds, legumes and grains in large quantities. “This is cheaper, and you always have healthy ingredients at hand.”
As a final tip: drink plenty of water, says Adriaansz. “That is essential for hydration, energy level and concentration. It is cheaper than sugary drinks, which also contain unnecessary calories.”