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(This is cross-posted at BlogHer.)

Is your go-to excuse for not working out, “I don’t belong to a gym?” Well, that statement is exactly that — an excuse. I know, because I used to rationalize my inactivity the same way: “I don’t belong to a gym, so I have to wait to get fit. I don’t know if I want to make that commitment of time and money.” The thing is, although they certainly can be convenient, you don’t need a gym to get (or stay) fit. There are plenty of other ways to get your heart rate up and gain muscle strength.

It’s easy enough to take the experts’ advice about fitting fitness into our daily lives (like taking the stairs instead of escalators, parking at the back of parking lots, etc). We hear that stuff over and over. Those things are good to do, because every little bit does add up — but if you’re not going to a gym, you’ll probably need to make more effort than that. The good news is that there are a lot of ways to get moving!

How do I fit fitness into my day? For one thing, I try to walk as much as possible. I live in a walkable neighborhood, so when friends come to visit and we want something to eat, I suggest we go out on foot. I also walk from my apartment to the metro every day — at a brisk pace, I can get there in about 13 minutes. Just by walking in the morning and early evening, plus going to-and-from the metro stop in DC to the building where I work, I’ve already completed half an hour of activity before doing any other exercise. (And what do I do while I’m on the metro? That’s #3 in my seven fitness-related facts about me. Like I said, every little bit helps.)

I don’t own any workout DVDs, but there are plenty of people who swear by them. And if you don’t want to buy, you can get them for free from libraries, or even from subscription-DVD services like Netflix and Blockbuster.

What kinds of things could I do better? I could definitely do more when I’m at the office all day. I’m guilty of getting absorbed in what I’m doing and sitting at my desk for hours at a time. I could be like those people who set a timer to go off every half hour to remind them to get up and walk around for a few minutes.

I wish I had the option to walk up and down the stairs when I want to get my heart rate up at work — that’s something I used to do all the time at other jobs — but in my current workplace the only option is to take the elevator (the doors to the stairs lock). I was reminded of this when Amy wrote about having the same predicament:

This weekend, HS and I were talking about how both our workplaces forbid us from using the stairs. Elevators are the only option. I don’t understand why this is — allegedly it’s for security but that doesn’t logically add up. Once you get through the front door, you have access to the whole building, it’s not a floor-by-floor basis.

I don’t think this policy was designed to thwart my fitness efforts, but it seems like employers are reluctant to do easy things which would promote better health and fitness among their employees.

However, if you can’t take the stairs, it’s not the end of the world. Fit Sugar has a great list of everyday things that can be done to burn more calories. Here’s something easy you can do while stuck at a desk:

While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.

Roni has 10 tips for staying active outside of a gym. Among tips like using an exercise ball, dancing while cleaning, and using a hand-held basket instead of a shopping cart at the grocery store, I particularly liked this one:

Five Story Rule — I can’t remember if I told you this one yet. I made a personal rule about 3 years ago to ALWAYS take the stairs if I have to go up or down 5 stories or less. I will seek out a stairway while carrying my luggage if I have to. I’m always shocked at how many people take elevators when they are going up one flight. On campus I see college kids go out of there way to hop on the elevator in a 3 story building! Come on people!

Even though I belong to a gym, when I do cardio I’ve found the time goes by a lot faster if I’m outdoors. Jacki says the same thing — head outside!

There are seven steep hills in my neighborhood that cover a distance of 2.5 miles. I regularly tackle these inclines. Mostly I walk; sometimes I make a feeble attempt at running uphill. I’ve also mapped out another 2.5-mile trek through a nearby neighborhood. This is my running route. Sometimes I combine these two excursions into one. Lately, I’ve been doing a little bike riding with my 6-year-old — he’s new to the world of cycling and has quickly outpaced me — and on occasion, I’ll bike with my mom. I like the outdoors. It seems others do too.

Fresh air is linked to working out more. According to a blurb in the September 2007 issue of Good Housekeeping, people who walk, hike, or bike on trails at least once per week are twice as likely to get 30 minutes of exercise almost every day as those who don’t head outdoors. This doesn’t surprise me. Fresh air is refreshing, invigorating, and the scenery is so much better than indoors. It’s motivating to witness the wonder of nature while exercising. So in the spirit of the great outdoors, I say: Skip the gym. Head outside.

Katie from Sister Skinny is proud of her thriftiness, and that goes for her workouts, too. She doesn’t think exercising needs to cost a ton.

[Weight loss is] cheap! Anyone can try it. Oh sure, there are plenty of gadgets, gizmos, books, attire, charts, pills, and programs and a million other places for you to spend money. But you don’t have to. My weight loss “budget” has included a gym membership and produce. Oh yeah, and an internet connection (wouldn’t have lasted this long without the blog!) Could I have used some new workout clothes? Uh. Yeah. Am I in desperate need of some new shoes? Mmm-hmm. Would I love to go out and buy a bunch of diety books just for fun to spark my motivation? Sure! But I can’t. [...]

[I]t may be easier with a Hollywood trainer and personal chef, but it’s very possible to do it for free. Or at least “on the cheap.”

Why is it that eating less and moving more is a 40 billion dollar a year industry? Do you ever think about your cost-benefit ratio?

Silicon Valley Blogger wrote about the Top 10 Cheapest Ways to Exercise. She points out (in addition to getting DVDs from the library, as I mentioned) there are other places to access free workouts:

Check out free television and internet exercises.
Even more encouraging are the free workouts you can get from various forms of media these days. There are internet sites that can provide you with step-by-step instructions and videos for routines you can regularly use. Television programs devoted to workouts have been around since time immemorial and cheesy or not, they do the job (if you’re shy about following along with the show, just watch it in private).

Chris Sparling gives advice on how to build a no-budget home gym. An example:

Body Bar. Though these aren’t really expensive to buy, you can save a few bucks by making them out of PVC pipe. Simply fill a four-foot segment of PVC with cement sand and seal with caps on both ends. This homemade body bar is a versatile weight for leg or arm raises and can also be used in aerobic routines. Cost = Free if you have the PVC lying around. Otherwise, probably a couple of bucks at the hardware store.

I know I haven’t even scratched the surface of all the available options. So tell me, what’s your favorite way to exercise outside of a gym?

Related reading:

USA Today: Five favorite fitness DVDs

Web MD: The 7 Most Effective Exercises (expensive workout machines not included!)

Workout Mommy believes in fitting in fitness in your everyday life. Do you have a kid in tow? Try working out at the playground!