Money magazine had an interesting page in its June issue that compared the cost of various forms of exercise with the calories that those activities burned. They then got a "calories per dollar" number and compared the various exercises to get (as they call it) the "best burn for the buck." Here's their list:
- Running -- 1,100 calories per dollar
- In-line Skating -- 625 calories per dollar
- Kayaking -- 350 calories per dollar
- Swimming -- 240 calories per dollar
- Cycling -- 176 calories per dollar
- Golf -- 30 calories per dollar
Now a lot of assumptions go into these calculations, so check out the article (page 23) for details. But it's a fairly accurate analysis in my opinion.
That said, I do have a few thoughts on this:
1. The best exercise is an exercise that you'll do consistently. Some people like running, some skating, some swimming and so on. As long as you do something, that's DRAMATICALLY a better deal financially than doing nothing. (Why? Because you're protecting your most valuable financial asset -- you/your earning ability.)
2. Personally, I'm a cyclist and my bike has saved my life. Yep, it's a relatively expensive form of exercise but it's one I enjoy and one I'll do. In addition, people can generally cycle later in life and it's less stress on the body since there's not pounding going on (like there is in running.)
3. Who says that calories are the most important measure? I measure heart rate during exercising (I have a heart rate monitor) as well as take my resting heart rate once a month or so. Last time I took it my resting heart rate was 46 beats per minute.
4. In almost any comparison (whether it's energy expended or cost per energy), running will win. It's cheap to do and will get your body working hard in no time.
5. For me, running is boring and too hard on my body. Skating requires too much coordination. Kayaking is too inconvenient (no water easily accessible.) Swimming is ok -- I'm thinking of adding it this winter as part of my cross-training program. Golf? Is this really an exercise? I guess all the walking would be worth a good amount, but most of the people I know use carts.
So, what's your favorite exercise activity? How do you think it would rate on Money's list?
Right on!! I am 58. I have tried to lose weight for 25 years but exercising is boring. Last year, I returned to my first love, Table tennis. I now play 4 times a week for two hours. I look forward to my "exercise". I have also lost 25 pounds and continue to lose a pound a week. Finding exercise you love to do helps you find the discipline to control your diet as well. Instead of poor diet and no exercise leading to a downward spiral of poor health, an exercise you love promotes a good diet leading to more energy which allows more exercise which encourages a good diet which.................. Well. You See!!!!
Posted by: CIWOOD | May 24, 2007 at 07:36 AM
I don't know about the cost/calorie -- I'm a runner myself and you can buy a lot of fancy gear and training aids -- not to mention a treadmill -- and that cost/calorie really adds up.
I agree, though. It's all in what you like to do and will do. Consistency is by far the most important aspect of exercise, not what you choose to do.
Walking is probably the best exercise for life.
Posted by: Suze | May 24, 2007 at 09:22 AM
When I see a runner who looks happy at his task, I'll listen to the benefits of running. Until then, I'll keep gardening. Tilling the earth with a spade and a fork counts for both cardio and weight training.
Posted by: Dean in Des Moines | May 24, 2007 at 09:47 AM
I wonder if they count knee surgery in with the running costs. Seriously, running is hard on your body; I run some but not a lot because I don't want to injure myself and lose the ability to do things that I really enjoy. Hiking is a great form of exercise because anybody can do it, it doesn't take much to get started, and it burns lots of calories. Also, with what other sport do you get to eat while you're doing it. Plus you can bring along Fido. I don't think that cycling has to be that expensive, you can also opt for a mountain bike over a road bike, or get a cruiser and explore your neighborhood, though personally I opted for the road bike, because mountain biking just isn't my thing.
Posted by: cami | May 24, 2007 at 10:04 AM
My favorite exercise activity, yoga (build strength and flexibity. Also great stretching for your body, very important as we age. To sum it up, yoga build strength for your body and your mind). Weigth training (very important esp. for women). Cardio (epllitical machine(sp?), I used to run 5miles a day, I got bored of it and also running is hard on your body). Kickboxing is fun, too.
I don't own a car, I walk everywhere.
I am pretty active. I don't really think about it, because I enjoy it. It is part of my life.
I don't think of it as trying to be more thin or lose weight, rather building strength, becoming stronger and more flexbible.
As far as cost it concern, I go to the gym and pay a monthly fee. Considering I go almost everyday, I think it is worth it.
Posted by: goldnsilver | May 24, 2007 at 10:13 AM
Dean, I know plenty of happy runners that look like they are enjoying themselves out there. Maybe it is the company that I keep.
As for knee surgury, not everybody that runs their entire lives is going to need knee surgery. Training is a process; too much work on too little preparation will lead to an injury. Not taking time off to recover will lead to a worse injury.
I don't get why people hate running so much; if you don't enjoy it, then find something else to do. Don't try to discourage other people from doing it. In terms of bang for the buck or benefit for the time, there is nothing else that people can do for their health that is better for them. If they don't enjoy it, then it may not be worth the effort or the agony, but a lot of people do enjoy it.
I have not retired any of my shoes yet since I started tracking pennies per mile, but the current shoes that I have in rotation have cost me between 13 cents and $2.50 per mile. I estimate that when I finally retire them, I will have spent around 8 cents per mile for my Nike trainers (I can get them for around $40/pair), around 15 cents/mile for other brands of trainers, and probably around 30 to 50 cents per mile for racing flats.
As for activities from the list, I run 5 to 10 times per week, swim once or twice per week, kayak when convenient (maybe a dozen times per year), and will be cycling more frequently in the future. I didn't ride for the past year, but started riding again a couple of days ago. This summer my goal is going to be to commute to work on the bike at least once or twice per week (about 30 miles round trip) and get at least one other ride in. I used to in-line skate, but my skates aren't very comfortable any more and I haven't bothered for 4 or 5 years. I am planning on selling them in a few weeks at my tag sale.
Posted by: Blaine Moore (Run to Win) | May 24, 2007 at 10:24 AM
I believe the objective here is to have a specific objective: a well defined goal and plan to get there. A general goal of 'I need to exercise to lose weight and get in shape' is not enough. Loosing one pound qualifies as 'losing weight'. Walking the dog qualifies as 'exercise'. Any activity is better than none. However, the objective is too general.
As you say with finances, get specific with your goals and have a reasonable time frame to complete them. As a former distance runner, we scheduled events (races) and had specific weekly goals to prepare for those events.
Another key is enjoying the activity as CIWOOD posted. Whatever your choice of exercise turns out to be, truly enjoying it creates a win-win cycle. You look forward to it which keeps you doing it. It is positive motivation opposed to negative (want to vs. have to). Positive motivation helps build momentum. This will carry you through the initial stages where you don't see immediate results. This is a crucial point, as many falter and go back to their old ways.
My new objective has switched to doing triathalons. The training for these events require a more diverse and complete mind/body conditioning program.
Posted by: Jim | May 24, 2007 at 10:38 AM
I gotta chime in with defense of running! Almost all of the runners I know enjoy it. It's just that it takes concentration and effort, like almost any intense activity, so you won't see too many people grinning or laughing while they run.
You don't see too many serious cyclists grinning, either, and they like it.
However, like the poster above said, don't waste your precious exercise time doing something you don't want to do.
(I just had my knees exercise as part of a study I'm taking part in -- I was told I have the joints of a 25 year old. I'm 47 and I have been running 21 years. Joint damage is NOT inevitable.)
Walking is still probably the least expensive option!
Posted by: Suze | May 24, 2007 at 12:10 PM
I gotta chime in with defense of running! Almost all of the runners I know enjoy it. It's just that it takes concentration and effort, like almost any intense activity, so you won't see too many people grinning or laughing while they run.
You don't see too many serious cyclists grinning, either, and they like it.
However, like the poster above said, don't waste your precious exercise time doing something you don't want to do.
(I just had my knees exercise as part of a study I'm taking part in -- I was told I have the joints of a 25 year old. I'm 47 and I have been running 21 years. Joint damage is NOT inevitable.)
Walking is still probably the least expensive option!
Posted by: Suze | May 24, 2007 at 12:10 PM
I don't think that the problem is with running, but more so with the fact that it is touted as being the best, cheapest form of exercise. Yes, there are people that run and never have injuries, and there are others that have problems that stay with them for the rest of their lives, I know people in both categories. I think that regardless of whatever form of exercise you choose, you have to do your homework and formulate a realistic training plan. You should probably have an estimate of costs, how it will affect your pre-existing health conditions, whether it will tone, cause weight loss, etc. But it's like finances, waking up one day and plopping 10k into a mutual fund because you heard about it on TV or online is probably just as wise as buying a new pair of sneaks and just running 'til you're worn out (I actually have a friend who did this).
I run because I like to do triathlons, but I won't do a long-distance one, because I don't want to run that much; it's a compromise that I can live with. Also, I don't do it to win, as the level of fitness/competition that you wish to obtain can play a large part in how much it's going to cost you (money and time).
Posted by: cami | May 24, 2007 at 12:30 PM
Money magazine's ariticle fails to mention a major benefit of cycling that totaly reverses the cost/benefit equation. Bike to work.
I am a cyclist who started riding again at age 36 (5 years ago). I get the majority of my riding by commuting to work. Yes, cycling requires some capital outlay. I've spent $3K plus on cycling gear. However, I've ridden 28,500 miles and commuted by bicycle to work over 900 times in the last 5 years. For the record, round the world is approx 25k miles. At $0.3 cents per mile, Doing the simple math, I've saved net after expenses $1,000 to $2000 annually in real out of pocket expenditures. Not to mention an increased fitness level and other benefits from cycling.
I've saved $, I can maintain 90% of my heart rate maximum (220 minus your age) for hours on end, my commute is the highlight of my day :), I have postponed for 10 years the $30,000 replacement cost of my car which rests peacefully at home (paid for) in my driveway most days. Counting the $30,000 vechile replecement avoidance (I home to get 15 years out of my car instead of the usual 3-5 years most Americans get), I'm saving a fortune.
The best part of biking to work (I average 5,000 to 6,000 cycling miles per year) is when I meet another cyclist on daily ride to work. We ride together, past cars idling in traffic, talking about our jobs, our families, our frustrations, expectations, hopes, dreams, our faith in God, and together enjoy every moment of the ride.
Sieze the day & maximize every minute. Try cycling to work. Those I've recuited to cycling to work have not regretted it. Join the 1% of us who are fit (my doctor-specialist uses me as the fitness benchmark for her patients), content, and active cyclists.
Posted by: Carl | May 24, 2007 at 01:08 PM
woohoo.. running wins. Spend $80 on a nice pair of shoes and you're set to go. Has to be the most economical too.
Posted by: Dy | May 25, 2007 at 04:52 AM
I love running... but bodyweight exercises--pushups, crunches, squats, etc.--are a close second for cheap, easy, effective exercise.
Posted by: PiggyBank Raider | May 29, 2007 at 05:24 PM
Yes, some exercises can make you money, like gardening. Some can save you money like bicycling to work and doing your own housework and lawn care.
My favorites are ultimate frisbee, which costs about the same as running if you have access to a free field, and ballroom dance, which costs a bit more because you need access to a big wooden floor. Jumping rope probably also costs about the same as running.
Posted by: Debbie | June 04, 2007 at 01:01 PM
I own a $50 bench, a $50 pull up bar, and the (somewhat expensive) Bowflex adjustable dumbbells, an exercise ball, and finally a relatively cheap treadmill.
WAY less expensive than a gym, & more efficient (as you're not waiting for machinery to free up, so you can get more exercises in, in a shorter amount of time).
I use them all a few times per week, they've probably paid for themselves several times over already when compared to what I'd have to pay at a gym for the same overall level of fitness...
Posted by: 1WineDude | May 30, 2008 at 03:55 PM
I definitely agree with those who say to do something you enjoy. I do some fitness training for my "other" job and I always tell people this when they ask me what the "best" thing to do is. Do something that you WILL do. I also agree with whoever said body-weight exercises - they can be done anywhere and require almost no equipment. I can easily train a client at the park using nothing at all or just a medicine ball for some extra weight. I say "Just Do It!"... or that might be a slogan I heard somewhere. :)
Posted by: Liz | May 30, 2008 at 07:41 PM
JUMPROPING. Oh my gosh, it will destroy in little time and little dollars. Easy to take anywhere. Don't need space to run even. Just a high ceiling or sidewalk.
That said, I highly recommend doing some weight training with that...
BUT...
Like you touched on... the number one rule of exercise, is exercising! Do what you want to do.
Posted by: frogflight24 | May 31, 2008 at 09:42 PM
For me swimming seems free. I walk to the ocean and jump in.
Posted by: CB | June 02, 2008 at 01:25 PM
I run AND garden! I must really be in great shape.
Posted by: rwh | June 02, 2008 at 04:29 PM
DANCING. I lost 56 pounds this way.
Posted by: Hayden Tompkins | June 03, 2008 at 10:37 AM
Great article. I wrote about a variety of other ways to stay fit and running is up there. However there are less strenous ones that are also good for you and easier to incorporate into your everyday life.
Posted by: AndyS | June 05, 2008 at 11:49 AM