No gym for you? Exercise at home for less than $100.

Between the commute, crowds, music and countless weight machines, public gyms are not for everyone. But you can easily tackle your health and fitness goals by assembling an inexpensive set of equipment – without plunking down big bucks for a Peloton or other serious gear.

American Heart Association guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week. The good news? You never have to leave the house to get your blood flowing and your heart rate up.

“The biggest advantage of working out at home is ease, and the most important thing about regular exercise is consistency,” said primary care sports medicine physician Dr. Zach Sandbulte of Novant Health Orthopedics & Sports Medicine - Clemmons. “To get results, it’s a lot easier to go down to your basement than it is to drive to the gym.”

Getting outside for a brisk walk (rather than a stroll) is also key to maintaining strong cardiovascular health. The American Heart Association reports adding 500 steps to your daily count can lower your heart risk. For more of a challenge, try rucking, which involves hitting a nearby trail or greenway while wearing a weighted backpack.

In the meantime, start with the basics. Also, the web is filled with helpful workout videos. Use common sense and watch for content from trusted institutions rather than social influencers who may be selling themselves (and products) rather than sound advice.

Here are Sandbulte’s three most important workout items for knocking out those home sets and improving your balance at the same time.

A sports medicine doctor's top three recommendations for at-home workout equipment, all under $100

1. Yoga mat ($15-$30). A soft mat is the most essential item you can buy. It’s great for using your body weight to do exercises like hip bridges, pushups and squats. The cushioning helps get you into the rhythm of repetition, build strength and stay balanced.

2. Resistance bands ($10-$20). These are versatile for stretching and mobility, and a good way to add resistance to bodyweight exercises. Many bands offer varying levels of resistance, which is important as you gradually build toward a regimen.

3. Adjustable dumbbells ($20-$40). You can’t beat these, especially if you have limited space. Because they allow you to increase weight resistance from 2 to 15 pounds, for example, they’re the perfect component in a range of exercises like curls and presses. Dumbbells also guarantee stability and balance, which helps beginners as they build on their workouts.

If you can stretch your budget ... A piece of equipment Sandbulte really likes is the BOSU Balance Trainer ($150). It’s a big therapeutic ball sliced in half, with a hard plastic bottom. This trainer allows you to do a variety of arm and leg exercises, and is great for your core muscles. (Stability fitness balls are a home-favorite for many.)

Sandbulte encourages his patients to do the exercises they feel most comfortable with and to do them consistently. He also wants you to know that the most important thing to remember is to stay hydrated and avoid the risk of injury by not starting too fast or pushing too hard.