GUIDE TO FREE OR LOW COST EXERCISE IN NYC
You should do some type of aerobic activity for at least 150 minutes per week, spread out over at least 3 days, for at least 10 minutes at a time.
There are many things you can do at no cost such as taking a brisk walk, jogging, biking, or dancing, but gym memberships and work-out classes can be pricey. Here is a guide to free or very low cost options for exercise in NYC:
DANCE & YOGA CLASSES
• Beloved Yogi Harlem: Yoga and meditation for a suggested donation of $7-$10 at 678 St. Nicolas Avenue. Free options are available for those who cannot afford to donate. Visit http://www.belovedyogiharlem.com/ or call (917) 569-5790.
• Integral Yoga: Yoga and meditation community classes for a suggested donation of $5 at 227 W. 13th. Visit http://www.ininy.org/ or call (212) 929-0585.
• Liberated Movement: Dance classes for all levels with various styles for a $5 suggested donation in Tribeca. Visit http://liberatedmovement.com/schedule.
• Lululemon: Free yoga classes every weekend. Visit http://www.lululemon.com/stores/ to find the nearest store and meeting times listed under “community events.”
• YoGoer.com: Many yoga studios around the city offer free first classes or $5-$10 suggested donation class. For more options all over the city visit http://www.yogoer.com/free.
• Yoga to the People: yoga classes at several locations for $5 or 10 suggested donation. Visit http://yogatothepeople.com/new york/ for locations and schedules or call 917.573.YOGA (9642).
FREE & LOW COST GYMS
• Harlem Armory Fitness Center: Free workout facility with machines, equipment and classes including yoga, pilates, kickboxing, belly dancing, gymnastics, sculpting and circuit training at Harlem Armory 40 West 143rd Street. Call Doreen Martin at 212-281-5431 to confirm and RSVP. Visit http://www.hcz.org/images/Adult_Program_Flyer_Spring2013DM_revis d.pdf for a schedule of classes and descriptions.
• Recreation Centers: NYC Parks Dept. offers membership to recreation centers for $100-$150 per year, free for kids, and only $25 per year for seniors (62y and up) and young adults (18-24); a significant savings from most gym memberships in NYC. http://www.nycgovparks.org/facilities/recreationcenters or call 311.
• YMCA: Offers low cost citywide membership for access to all their locations and classes. Find your local YMCA here http://www.ymcanyc.org/. Financial assistance is available for those who qualify by submitting this application http://www.ymcanyc.org/page/-/docs/ao/ops/ynyc_finassistance.pdf.
• Planet Fitness: $20 per month and often has $10 per month deals. Visit http://www.planetfitness.com/ or call (603) 750-0001.
HOME EXERCISE
Don’t have time to get to the gym? Can’t bare the cold? Don’t let that be an excuse! Here are things you can do in the comfort of your warm and toasty home.
• Video Games: If you have access to a Playstation, Wii or Xbox, dance, fitness and sports games are a fun way for the whole family to exercise. Visit http://www.huffingtonpost.com/2012/10/02/best-exercise-video games-calories- burned_n_1930637.html for the top video games for burning calories.
• Free Workout Channels on Youtube: http://thetumblrgym.com/workout
• Library: Check-out work-out DVDs for free. Visit http://www.nypl.org/locations to locate your nearest library or call (917) 275-6975.
NYC PARKS (http://www.nycgovparks.org/programs/recreation/shape-up-nyc)
Spring is here, which means the warm weather is finally approaching! Find the nearest park and throw around a football or Frisbee, ride a bike, or take a brisk walk or run with a friend or your favorite tunes! In addition, NYC Department of Parks and Recreations also offers many free programs for youth, adults and seniors in all 5 boroughs. Visit the links below or cal 311 for more information.
• Shape Up NYC (http://www.nycgovparks.org/programs/recreation/shape-up-nyc): Free fitness classes every week at dozens of locations that include aerobics, zumba, pilots and yoga. Visit.
• Walk NYC (http://www.nycgovparks.org/programs/recreation/walk-nyc): Trained walking instructors lead one-hour walks at locations throughout the city.
• Be Fit NYC (http://www.nycgovparks.org/befitnyc): Search engine for free and low-cost fitness activities in NYC including programs, classes, facilities, and leagues.
• Senior Programs (http://www.nycgovparks.org/seniors)
• Teen Programs (http://www.nycgovparks.org/programs/recreation/teens)
• Youth Sports Programs (http://www.nycgovparks.org/programs/recreation/youth-sports)
RUNNING CLUBS
Running with a group is a great way to not only stay fit, but also meet new people! There are many free running groups led by experienced coaches throughout the city.
• Achilles Track Club: Run for a good cause! Volunteers are always needed to guide people with disabilities in the sport of distance running. Runners participate in wheel chairs, crutches, on prostheses and without aid in Central Park. Meets at 9 East 89th Street on Tuesdays @ 6:30 p.m., Saturdays @ 10:00 a.m. when there are no races. Visit http://www.achillesinternational.org/chapters/national/nyc or call 212.354.0300.
• Bridge Runners: Meets at 156 Stanton Street, NY on Wednesday @ 7 p.m. Routes vary. Visit https://www.facebook.com/pages/BridgeRunners/154311148862 for more information.
• Brooklyn Road Runners: Meets at Prospect Park West, 9th Street on Tuesday and Thursday @ 6:45 p.m., and Prospect Park West, 15th Street on Saturday and Sunday @ 9:00 a.m. Visit http://www.brooklynroadrunners.org/.
• City Sports Running Group: Meets at 64 W. 48th St by Rockefeller Center on Wednesday @ 6 p.m. and runs through Central Park. Visit http://citysportsblog.com/run-club/nyc-run-club/ or call 212.730.2009.
• Lululemon Running Club: Weekly runs meeting at each Lululemon store in the city led by running coaches. Visit http://www.lululemon.com/stores/ to find the nearest store and meeting times listed under “community events.”
• Meatpacking District Running Club: 1hr coached workout that meets in the Meatpacking District at 823 Washington Street on Tuesdays @ 6:30 p.m. Visit http://www.chelseapiers.com/sc/fitness/schedule/scthisclass.cfm?intClassID=4
80.
• NYC Running Club: Friendly casual group runs throughout the week meeting at various locations. Visit http://www.meetup.com/nycrunningclubs/ to join for free and receive information on upcoming runs.
• Niketown Running Club: Runs in Central park at various levels of difficulty that sometimes include drills, hills, or sprints, led by Nike run coaches 3 times a week. Meets at 156 Fifth Avenue, 10010 on Tuesday @ 6:30 p.m., Thursday @ 6:30 p.m., Saturday @ 9:00 a.m. Call 212.891.6453 or 212-243-8560 or visit http://www.meetup.com/MEETUP-WALKING/events/16432874/. There’s also one at the Flatiron location.
• North Brooklyn Runners: Visit the website as times and locations vary throughout Williamsburg and Greenpoint including McCarren park and the Williamsburg Bridge. Visit http://www.northbrooklynrunners.org/.
• Orchard Street Running Club: Meets at 45 Orchard Street, NY on Tuesday and Thursday @ 7:30 p.m. Routes vary and are posted the day of. Visit http://orchardstreetrunners.com/schedule/ for more information.
• Paragon Sports: 2 hr weekly runs varying in pacing, distance, and intervals led by a Paragon coach leaving from the Union Square store. The day’s workout is posted on the group’s Facebook page (https://www.facebook.com/paragonsports) in advance. Meets at 867 Broadway at 18th St on Tuesday @ 6:30 p.m. – 8:30 p.m. (West Side Highway path), Wednesday @ 6:30 p.m. – 8:30 p.m. (East River Track). Call 800.961.3030 or 212.255.8889 or visit http://www.paragonsportsrunning.com/. * Note: Must be able to run at least 3 miles at one time
• The Running Company West Side Club: Meets at 10 Columbus Circle, Suite 210 at 59th Street on Monday @ 6:30 p.m., Tuesday @ 6:30 p.m., Wednesday @ 6:30 p.m. (Women Only), Thursday @ 6:30 p.m., Saturday @ 9:00 a.m. For more details call 212.823.9626.
• The Running Company East Side Club: Meets at 1059 3rd Ave at 63rd St on Wednesday @ 6:30 p.m., Saturday @ 10:00 a.m., Monday Night Speed @ 6:30 p.m. (includes hills and intervals). For more details call 212.223.8109. *Note: Minimum distance is 3.5 miles
FREE WALKING TOURS OF NYC
• Tours of the High Line: Tuesdays at 6:30pm 60 minute walking tour. Visit http://www.thehighline.org/ or call 212 206 9922.
• Grand Central Neighborhood Tour: – Fridays at 12:30pm every 90 minute walking tour. Visit http://www.grandcentralpartnership.org/ or call 212-883-2420.
• Central Park Guided Tours: Variety of tours offered ranging from 30 minutes to 2 hours. Visit http://www.centralparknyc.org/ or call 212-310-6600.
SEARCH ENGINES
• Be Fit NYC: Search engine for free and low-cost fitness activities in NYC including programs, classes, facilities, and leagues. Visit http://www.nycgovparks.org/befitnyc.
• FitMapped: Free search engine and mobile App that allows you to search for various different types of exercise including cardio, yoga and dance throughout the 5 boroughs of NYC. Make sure to limit your search to free and low cost options (one $ sign) only! Visit http://fitmapped.com/.