In the Sept 22, 2008 issue of Time magazine, there was an article which talked about how getting & staying fit could be worth tens or even hundreds of thousands of dollars.

The three main points of the article where:

1. Lose weight – The avg annual out-of-pocket cost for diabetics is $454. ($12,000 for more sever cases)
2. Stop Smoking – $100,000 can be saved by not buying cigarettes and investing the difference.
3. Get Moving – The avg annual cost of heart disease is $606.

All excellent advice.

This article instantly reminded me of the 100 push-up challenge that is featured right here on The Happy Rock.  If you haven’t, you should check it out.  I tried it, and really liked it.  In fact my wife & I did it together.

We made it through week 5 before being side-tracked.  I stopped due to an arm injury(I don’t think it was caused by push-ups), and my wife decided that if I was taking a break so should she.  But before we quit I was doing 60 pushups at once and she did close to 40.  And we felt and looked great.

Although I’m no fitness expert, I don’t think 30 min of push-ups a week makes for a compete workout.  So while we enjoyed doing them, we always made sure to also do other activities as well.  And when I say “we” I mean me.

As you’ll recall from some earlier posts, I am an avid tennis player.  If time allows I try to play at least twice a week during the summer and whenever I can the rest of the year.  I also ride my bike to school, work and daycare.  So hopefully I’m doing what I can to stay fit and am setting a good example for my kids to also lead an active lifestyle.

My wife could definitely improve in this area, she’ll be the first to admit it…after some coaxing (ice cream works good for coaxing her)

I know she’s not alone.

Back in the days before our Government was bailing-out Wall Street, it started a program called Small Step which was designed to improve the health & well being of America by getting us to eat right and be active. The Small Step program provides a lot of simple things you can do to get in shape:

• (# 54) Play with your kids 30 minutes a day.
• (# 79) Don’t skip breakfast.
• (# 89) Park farther from destination and walk.

Original content from The Happy Rock: Your Health and Your Wealth – Fitness Impacts Wallet

We have talked about some free workout ideas before, and now it’s time that I take advantage of one of them. Sitting behind a computer all day really destroys flexibility, muscle tone, and strength. Even sitting on an exercise ball at work doesn’t replace the benefits of strength training.

Along comes J.D. at Get Fit Slowly who is starting the 100 push up challenge on Monday. Here is the his post on the issue and here is a little taste of the call to duty from the 100 Push Challenge website :

Think there’s no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achieve this goal!

I quickly scanned the site and program and I was in. Push ups = free strength training that can be done almost anywhere at anytime. Plus I only have to commit ten minutes a day three times a week…I can do that. I don’t have the time or motivation at this point to get enough benefit out of a gym membership, but this is perfect. This work out is completely free and requires a brief time commitment. Add in the personal competition factor and some friends do it also and I really get motivated.

The response to J.D. post was amazing as about 40-50 people said they are going to do it also. I also was able to recruit a few more people at work. The Rockette and fellow bloggers Flexo and L_buckets are also in. This weekend I will do the initial test, and Monday I will start the 100 push program for week 1.

Anyone else care to join in on the fun?

*Update – I have been at it a few weeks now, you can view my log here to see how it has been going.

Original content from The Happy Rock: Free Workout Program – 100 Push Up Challenge

Below is a guest post from Brooke. Brooke is a PF blogger over at Dollarfrugal.com, a site for people looking for innovative ideas and encouragement for living frugally. If you like this article, consider checking out her RSS.

Physical health is extremely important and cutting costs shouldn’t be a factor when deciding whether or not to exercise. It’s very simple to break down the ways to exercise, as there are two types of exercise: aerobic and anaerobic. Aerobic is anything involving cardio or an activity that raises the heart rate for a sustained period of time. Anaerobic is weight-bearing activity. Here are some kid-friendly ideas to get you started without costs:

Aerobic

1. Go for a fast-paced walk or jog. Increase your distance gradually and work in speed drills every couple of days (“I’ll keep up this faster distance for two more light poles”). Once you get fast enough, your kids can probably ride their bikes at a slow enough pace to stay with you.
2. Jump rope.
3. Jumping jacks (if you don’t have a rope).
4. Arrange a pickup game of football with some friends – the more competitive your friends, the better!
5. Go for a hike at a local state park.
6. Ride bikes with your kids on a local trail.
7. Challenge your kids to a run at a local track. I love to challenge my son (10 years) to a 2-lap race. I run regularly, but he doesn’t understand pacing himself. He is pooped by the second lap! ½ mile! Or try teaching them about baton handoffs and see if they can accomplish a good handoff (bring a paper towel tube to practice).
8. Do your own yardwork/housework. I never did understand how some people pay a gym membership, then pay someone to do their yardwork and housework.
9. Stairs if you have them in your house. Try just running up and down them twice every time you would normally run up them once. Extra calories! Bleachers work well for this if you have a high school stadium nearby.
10. Here comes the hard one – go to the mall for a walk and only window shopping. The old people must be doing it for a reason!

Anaerobic

1. One of the things they can’t take away from you is your body weight! Use it! Do pushups, sit ups, chin-ups on the monkey bars, squats. Be creative!
2. Check-out a yoga video from your local library. If they don’t have videos, study yoga books (it’s just harder to study yoga books and try to pose while reading!). This suggestion is for the guys too. I’ve never felt so relaxed and strong as after a yoga session.
3. Repetitive motions while you’re doing other things. If you’re standing at the stove, preparing food, do leg lifts. Holding a glass of water isn’t hard – until you hold it for 10 minutes. Then it’s heavy!
4. Lift up your kids and carry them around with you. My son is small for his age, but I’m always lifting him up, just to prove to myself that I still can! It’s fun to do curls (bicep curls) holding on to him – he just giggles!
5. Do pushups or situps every time you enter the house/leave the house or a certain room. Start with ten and build up from there. Your kids will love it!
6. Do the same as above, but do it every hour on the hour at work. Get up from behind your desk to break the monotony.
7. Climb a tree with your kids. If you don’t have kids, just climb a tree. Quickest way for me to feel like a kid again!
8. Do planks, wall-sits and other isometric exercises. Isometric exercises are exercises where you are not moving, but you’re again using your body weight to stress the muscle.
9. If you know someone that owns a construction or landscaping business, ask if they need a laborer on Saturday mornings. Money + calorie-burning = good!
10. Do sprints at your local track or on your bike. This article has some good ideas for sprints.

As always, consult your doctor before beginning an exercise regimen.

Original content from The Happy Rock: Excercise For Free – Tips For Inexpensive Workouts

Just recently I received an extra $250 in my paycheck, because my application for my health club reimbursement finally came through. I am still waiting on one for my wife, but I will continue to pursue that. This excellent little benefit that many employers are offering will save us $500 this year.

Many more employers and medical insurance policies are offering preventative medicine programs that help you and them save money. If you pay dues at a gym or health club, you may be eligible. My company offers a straight $250 reimbursement on gym fees in a given 12 month period. To receive the payout I had to submit an application with an official receipt or acknowledgment on my gym’s letterhead showing that I had paid $250 dollars in dues.

My company’s offering is quite a liberal program, as most require some amount of proof that you are actually benefiting from the gym membership. These requirements can vary, but usually consist of the health club proving that you went twice a week or some a set number of times a year, like 150.

I have seen actual refund amounts range from $150 – $350 dollars. For anyone that has a monthly gym payment, this can be quite a nice savings, and in some cases covering the whole membership.

If you have never heard of such a company benefit, don’t know if your employer offers it, or have never taken the time to file a the form, start by contacting the person or group responsible for benefits. Sometimes it is a straight company benefit, but often it is offered through your medical insurance.

It is definitely worth a few minutes to see if you can save any money from a health club/gym membership reimbursement.

Original content from The Happy Rock: Don’t Forget Your Health Club Membership Reimbursements

A funny thing happened as I was about to get in the shower this morning, I noticed that there was a little definition to my upper abs. I am not talking about a Muscle and Fitness 6-pack here, but maybe a 1-2 pack developing! You’re thinking “big deal”………the trick is that I haven’t worked out in months.

How did I do it? With the ingenious invention of rubber and air shown on the left. That’s right, I started sitting on a plain exercise ball at work(not the odd contraption to the right).

The transition started when I got tired of sitting on a chair at my computer for 8 hours a day. I tried standing at work for a month or two, and that was good most of the time. The only downside was when you were tired or really didn’t feel like standing. Changing the desk to sitting level wasn’t an easy task.

Then I came across this great article over at Gearfire, and I was sold.

It has been a little over a month since I ordered a Valeo (75cm) exercise ball from Amazon for a little over 11 dollars(free shipping with Amazon Prime). The ball came with an adequate pump, measuring device, and exercise poster. I brought it into work and pumped it up, and decided to jump right in. I will warn you that the pump makes an annoying whistling sound for the 10 minutes it take to pump up. The pumping created a lot of inquisitive visitors to my cubicle. Being in moderate physical shape I ditched my chair and sat on the workout ball 40 hours a week. It has been about 5 weeks, and all I can say is give it a try!

Here is my analysis :

Pros

• Happiness Factor – This is one I didn’t see coming. I was smiling as I bounced around on the ball. It is a great feeling receiving happiness from such a little change in your life. As time rolls on this effect may fade some, but it has been the best part of the change for me.

• It Works – I don’t have scientific data, but I do have observable subjective data that points to a strengthening of the core and burning of calories. There has been a noticeable change in the composition of my abs and obliques. Less fat and a little more muscle.
• More Energy – I only felt tired twice in 5 weeks versus close to once a day in a normal chair. With a little bouncing, energy returns and so does a smile.

• No Effort – It is not often that you can hack your life to get positive benefits out of everyday activities. Sitting on the ball hasn’t been strenuous or bothersome at any time. Some people may need to work up to a full day, which would require a little more effort and some fatigue(after that it’s smooth sailing). I am proud to report no falls, although the occasional stumble will inevitably happen.
• Stretch Factor - Because of the added mobility, I found myself compelled to do little stretches throughout the day. My hamstrings are especially grateful.

• The Talk Factor – It will definitely bring you some positive attention, and some sideward glances. Personally, I have enjoyed the “ball talk” and the influx of people wanting to try it out. Breaking the mold of a traditional business chair will garner you a little attention.

Cons

• Odd Factor – The exercise ball solution may not work in all types of business atmospheres or for all people. I enjoy being odd and breaking the ‘rules’ and am decent shape, so it worked for me. I have read some people with back problems who thought it was great.

• Insurance Factor – I am not sure companies like the idea that employees could get hurt while sitting.

• Doesn’t Force Good Posture – I have read a couple places that sitting on an exercise ball forces good posture, but I don’t think that is true. The ball will definitely remind you much more often to have good posture. It is difficult and maybe a little dangerous to sit on a ball with bad posture, so it forces you to think about good posture often. I guess it is really a positive that it encourages better posture, but my negativity comes from the expectation that it would force good spinal health. I will add that when I sit with bad posture my upper back will get a little tired and stiff.

Given my experience, the benefits far outweigh the negatives. At least a half dozen people said they might try, but none have stepped up to the plate. Will you?

Email or comment if you have any questions, comments, or need some gentle encouragement.

If you aren’t convinced yet to buy a fitness ball as a chair, find some more motivation by watching a hilarious clip from The Office.

Original content from The Happy Rock: Strengthen Your Abs and Burn Calories with No Effort