9 affordable ways to get active that will make you feel great

Man uses seated chest press machine as part of an outdoor exercise equipment offering

Moving your body doesn’t have to mean spending money on pricey gym memberships or fancy equipment. We all know how challenging it can be to find the time to stay active in our busy everyday lives. But making exercise more affordable and incorporating into our everyday routines can make it a whole lot easier. Queensland offers plenty of free or low-cost ways to get moving, so you can work out without worrying about your budget.

According to the Australian Government’s Physical Activity and Exercise Guidelines, adults should aim for at least 2.5 – 5 hours of moderate-intensity physical activity each week. Break that down, and it’s just 30 minutes a day (1). Moderate-intensity exercise means that your heart rate and breathing should increase, but you should still be able to talk and carry a conversation. This might include things like a brisk walk, playing golf, mowing the lawn, or swimming.

Physical activity doesn’t just offer physical benefits but can significantly enhance mental wellbeing as well. That’s why it’s worth making it a priority in your life, both now and in the future.

9 affordable ways to get active without blowing the budget

1. Get walking

Going for a walk is a fantastic way to get moving and enjoy the outdoors, and it doesn’t cost a thing. You can listen to the soothing sounds of nature, start a podcast, throw on some tunes, or invite a friend to join you. To keep things interesting, switch up your route, explore new neighbourhoods, or try hiking. If you need inspiration on routes to take, check out this ultimate guide to Queensland walks or these Top 5 Queensland Scenic Walks. You can also challenge your friends and family to join you in a 10,000 steps challenge.

Close up of two womens' legs walking on a footpath together

2. Workout with household items or do bodyweight exercises

You don’t need a gym membership to do a good workout – you can do it from home. Just clear a space in your living room, bedroom, garage or elsewhere, grab a yoga mat or towel, and you’re ready to go! If you would like to add some weight to the exercises simply use a filled water bottle, some books, or canned foods. Your own body weight can also add some resistance training into your workout, while improving cardio and core strength. Check out our pre-made home workouts or create your own routine using these individual exercises.

Couple doing tricep dip exercises using their sofa at home

3. Use outdoor workout facilities

Taking advantage of outdoor workout facilities in Queensland is a great way to keep moving and enjoy the beautiful weather. These outdoor spots provide various exercise options and are accessible to all. Plus, they often have instructions on the machines to help you get started. Check out some outdoor facilities near you.

4. Stair power

Working out on stairs is an easy and free way to exercise because you don’t need any special equipment. All you need is a staircase, which you can find in almost any building, public area, or even at home. It’s a convenient way to fit some exercise into your daily routine or to intensify your workout. Spending just a few minutes a day climbing stairs can help protect you from cardiovascular diseases and type 2 diabetes (2). So next time you see a staircase, remember that it’s not just for getting from one floor to another – it’s also a powerful tool to get your body moving!

5. Join a free running or walking club

If you like running or want to start, why not join a free running club? There are clubs for all levels, whether you’re new to running or experienced. See if there are some free park runs near you. If running is not for you, there are plenty of free walking groups in Queensland as well. Joining a club isn’t just about getting active; it’s also a chance to make new friends, encourage one another, and have fun together.

6. Go swimming in your local pool

Swimming is a good way to move your body and cool off during summer. Some public pools are also heated in winter, to help keep you active year round.

You can swim laps, join a swimming class, or simply enjoy a calm swim with friends or on your own. Check out some of the free pools in Queensland, or consider buying a low-cost swimming pass at your local council pool.

Older couple talk at the end of a council swimming pool

7. Bike riding

Bike riding is an easy way to get active. Consider if it’s feasible to ride to work or school, or even part of the way. If not, enjoy a bike ride in your spare time with friends or family. Depending on your previous experience, you can start on a flat and quiet road, or a designated bike path, and gradually progress to more challenging routes or trails if you like.

Search online for where to ride in Queensland, from everyday rides to trail bike tracks.

8. Take stretch breaks

Whether you’re at work, school, or home, taking short breaks to stretch can do wonders for your flexibility and to ease stiffness (3). Stretching also helps you relax and feel better overall. The best part is, that you don’t need any fancy gear or a big area to stretch – just a few minutes and a quiet spot to unwind. So, the next time you’re feeling tense or tired, take a breather, step outside if you can, and give your body a good stretch to recharge. You can try some of the stretches illustrated in the picture below.

9. High Intensity Interval Training (HIIT)

If you’re short on time but still want an effective workout, HIIT workouts are ideal for you. They’re great for people who want to get the most out of their workout in a short amount of time. HIIT involves short intervals of intense activity followed by brief rests before diving back in. You can follow one of these free HIIT programs and choose your level. Grab your water bottle, lace up your sneakers, and get ready to break a sweat.

More tips to get physically active

Don’t forget if exercising outdoors to follow good sun safety practices, like wearing a hat, t-shirt and sunnies, putting on sunscreen, and seeking shade where possible.

For more inspiration on ways to stay physically active, check out these 20 fun ways to get 30 minutes of physical activity today.

Sources

(1) World Health Organization. (2020, November 25). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity

(2) Raisi, A., Boonpor, J., Breheny, M., Vasquez, J., Matus, C., Diaz-Martinez, X., Pell, J. P., Ho, F. K., & Celis-Morales, C. (2024). Association of Stair Use With Risk of Major Chronic Diseases. American Journal of Preventive Medicine, 66(2), 324–332. https://doi.org/10.1016/j.amepre.2023.10.007

(3) Nuzzo, J. L. (2019). The Case for Retiring Flexibility as a Major Component of Physical Fitness. Sports Medicine, 50(5), 853–870. https://doi.org/10.1007/s40279-019-01248-w