But while there's good reason to save on fuel-powered energy, the economic stress is no excuse to cut down on energy used for exercise.

Instead of coughing up membership fees, dig into those cupboards and you'll find plenty of unused items ideal for stretching, strengthening and building muscle tone.

At the recent Thailand Exercise Innovation Awards organised by Blackmores and Tourism and Sports Ministry, the 10 finalists filled the MBK Centre Hall with adapted domestic objects guaranteed to make exercising at home a fun and fulfilling experience.

The competition, now in its second year, aims to promote regular workouts and reduce the cost of healthcare.

The key to success is simply to look around your home with an open mind and be creative. You'll be amazed at the equipment that can be transformed into effective equipment for daily exercising at home.

How many colourful and plain scarves do you have in your wardrobe? Pick just one, the most flexible is best, and use it for exercising and stretching. It help to build up strength in your arm and leg muscles.

Many of us have at least one big triangular pillow at home, probably tucked away in a cupboard for most of the year and forgotten until we roll out a floor mat and need a prop for our backs.

Use it to lift up the hips while cycling in the air. It's also useful for several other floor exercises.

Empty water bottles, no matter big or small, can play a major role in your home exercise routine. Fill them with some tap water, making sure they are not too heavy and the top is properly closed, and hold one in each hand while doing your aerobics exercises to make the muscles work harder.

An ordinary broom can also be used - balanced across the shoulders, it will improve flexibility and balance.

The movable metal bars used for drying clothes can serve as gymnastic bars with a little imagination.

Duck under the bars to help elasticity or use them in the same way as ballet students would use a rail for leg and posture exercises.

Check the garage for old tyres that, with a little time and effort, can be turned into excellent exercise gear as demonstrated by the competition's winning team of three at the MBK Centre, who took home Bt100,000 for their innovation.

They cut a piece of flexible veneer in a circle to fit snugly inside the tyre's rim, and fixed it firmly inside. As such, it's ready for any kind of workout, including aerobics, weightlifting, sit-ups and push-ups.

You can confidently step up on it, lift it up or jump on it and it even works as a homemade trampoline.

That said, safety is paramount when exercising and when you're just starting out, it's important to stick to the right kind of movements.

Dr Wipoj Chansem, a sport science expert from the Physical Education Institute, stresses the need for a regular routine and recommends a daily workout of 20 minutes a day, which he says is long enough to improve the blood circulation and heart performance as well as strengthen the muscles.

"Beginners can start by walking, then jogging for five to 10 minutes. When your muscles and heart are strong enough you will be able to play badminton and tennis and also swim easily."

If you don't know where to start, try moving around the stuff in your house, for example rotating the chairs, or lift bottles full with water over your head.

Before embarking on an intense workout, Wipoj recommends consulting an instructor at the fitness centre and having your physical ability checked so that an exercise programme can be designed properly.

He also warns against over-exercising. "Unnatural movements must be avoided and you should not work out too hard."

Juthamas Cholthavornpong

The Nation