Many people think to get in shape we have to make a commitment to an expensive gym! Whether you just want to start on the road to healthy lifestyle or are trying to stay on track with your Physicians Physical Therapy home program, we have some tips to help keep you slim not your wallet!

1.Take advantage of everyday opportunities You don't necessarily need special equipment for an aerobic workout. With a little foresight, activities you may take for granted can become part of your exercise routine.

2. Step it up.

Take a brisk walk every day, whether it's a path through your neighborhood or laps in a local mall. Take the stairs instead of the elevator, or make a full workout of climbing the stairs. Sneak in extra steps whenever you can by parking farther away from your destination.

Make a workout of household chores. Mow the lawn, weed the garden, rake the leaves or shovel the snow. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.

Join in the fun. If you have children, don't just watch them play. Join them for a game of tag or kickball. Walk them to the park. Dance. Take a family bike ride.

3. Consider modest investments

If you're looking for fitness bargains, these inexpensive exercise products may be a good bet: Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes. Resistance tubing. These stretchy tubes offer weight- like resistance when you pull on them. Use the tubes to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level. Jump-ropes. Skipping rope can be a great cardiovascular workout. Exercise videos or DVDs. Create the feel of a health club aerobics class in your own living room, or choose a program that'll help you improve your strength and flexibility. Pick a program that matches your current fitness level and is endorsed by a certified fitness instructor. If you're able to make a slightly bigger investment, you might consider video games that are designed to get you moving. Depending on the software and game system, you may be able to plug in and dance, swing a virtual tennis racket, practice yoga, improve your strength and flexibility, and more.

4. Improvise

If you'd rather not spend a penny on exercise equipment, use ordinary household items for various upper and lower body exercises: Canned goods. Many canned goods can serve double duty as hand weights. Milk or water jugs. Fill empty milk or water jugs with water or sand and secure the tops with duct tape. To adjust the weights as your fitness level changes, simply add more water or sand. If you wonder how much weight you're lifting, simply weigh the jug on your household scale. Step stools. A low, sturdy step stool can become exercise equipment if you use it for step training - an aerobic exercise resembling stair climbing.

5. Be a savvy shopper

If you're interested in a specific exercise class or piece of equipment, shop around. Check out your local recreation department. Many recreation departments offer discounted fitness classes to local residents. If you live near a high school or college with a fitness center, ask if the facility is available to community members. If you are a former patient at one of our PPTS clinics, you can ask about our aftercare program.

Buy used equipment. Some sporting goods stores specialize in used equipment, or you can check out listings for exercise equipment in the local newspaper. You may also find great deals on used exercise equipment online. Just make sure the cost of shipping won't put the item out of your budget. Share costs with a friend. Trade exercise videos or DVDs with a friend so that neither of you gets bored doing the same workout over and over again. Find a personal trainer who'll let you share the cost of a session with a friend or two.

Know what to avoid. Some fitness products aren't worth buying, no matter how low the price. Don't buy herbal supplements or other products that claim fitness benefits overnight or promise to melt away pounds without diet and exercise. Also avoid exercise products that focus on one body part, such as abs or thighs. There's no such thing as spot reducing. Exercise can do you a world of good. But it won't if you focus more on the trappings than on the actual physical activity. Don't get caught up in memberships or purchases you can't afford. Concentrate on your fitness goals - and how to achieve them without breaking your budget.

A Cochrane Review assessed three randomized, controlled clinical trials involving 179 patients with knee osteoarthritis. Patients were allowed to continue taking their medications but also used hot, cold, or ice packs and towels, with or without massage. They were compared to a control group receiving no treatment. Reviewers looked for outcomes of pain relief, reduction of edema/swelling, and improvement of knee flexion (bending), range of motion, and function. Here are the results of the Cochrane Review:

The first of the three studies revealed that massaging with ice for 20 minutes a day, 5 days a week, for 2 weeks improved muscle strength in the leg, improved range of motion in the knee, and resulted in less time needed to walk 50 feet, compared to the control group.

The second study showed that knee osteoarthritis patients using ice packs for 3 days a week for 3 weeks had no significant improvement in pain compared to patients receiving no treatment.

The third study indicated that cold packs applied to the knee for 20 minutes, 10 times, resulted in decreased swelling compared to the control group who received no treatment. Hot packs used for the same amount of time had the same effect on swelling as the control group who received no treatment.