It often seems as if it costs a lot of money to make healthy choices. For example, organic foods are more expensive in the grocery stores than processed foods, and gym memberships can cost hundreds of dollars per year. Still, if you're determined to live a healthy lifestyle and don't have a big budget, there are ways to enjoy healthy foods and services at low- or no-cost to you.
Step 1
Exercise at home. If you don't have money for a gym membership, it doesn't mean you can't engage in 30 minutes of daily physical activity as recommended by the American Heart Association. Websites such as Fitness.com offer free customizable exercise plans that you can do at home with little to no equipment. The American Heart Association recognizes that walking is one of the most heart healthy forms of exercise.
Participating in sports, doing housework, taking the stairs, dancing and playing with your kids are also free ways to increase your activity level. If you have access to beaches or community pools, try swimming as a form of exercise. Choose an activity you enjoy to increase your chances of sticking with it.
Step 2
Grow your own food. Even if you only have one sunny windowsill, you still have the ability to grow some of your own food. For example, for a few dollars, you can plant an herb garden that will provide you with fresh flavors to use in your dishes instead of salts and fats. If you have a little more space, you can plant your own tomatoes, beans, squash and berries for a fraction of what it would cost to buy these foods at the store. If you know someone who has a large garden, you can ask them for clippings or extra starts of their plants, or work out a system where you share fresh produce in exchange for gardening work. According to the blog, Backyard Gardening (see References below), you can harvest enough food from even a small garden to save hundreds at the grocery store.
Step 3
Be a smarter shopper. Shop for foods that are in season, as these are usually plentiful and less expensive. According to an article on msnbc.com written by the Today nutrition diet editor (see Reference 2), bagged fruits, such as apples, oranges and pears, are less expensive than fruits sold individually. Focus your search for sales and bargains on the outside perimeters of your grocery store, where you're less likely to run into processed foods, and more likely to find fresh fruits and vegetables, and quality proteins. Other tips for cutting down on your grocery bill include making lists and sticking to them, having a snack before you shop, and using coupons.
Step 4
Take advantage of free community health events. Even if you have health insurance, you can save money by attending free community health events. Usually sponsored by local non-profits, these events often offer free health screenings such as blood pressure checks, cholesterol screenings, eye exams and mole checks. While these are not a substitute for seeing your regular doctor, they can save you the expense of a co-payment. Sometimes these programs offer free items such as condoms, hand sanitizers and first aid kits, as well as a host of free health-related information.
Step 5
Drive less. If you live within walking distance of your grocery store, drug store or favorite restaurant, choose to walk, rather than drive. Not only will you save money on gas, but you'll also get the benefits of increased physical activity. If you do drive, cluster all of your errands into one trip to save on gas, and park as far away from the door as possible (if your surroundings are safe and well-lit) to get in some extra walking.
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