6 Tips for Healthy Living on a Budget

Apicha Community Health Center Nov 25, 2015  

Healthy living takes planning, mindfulness, and sometimes additional expenses. We know that not everyone has the luxury to spend money on preventive care, gym memberships, and nutritious food items. Therefore, we made a list of six habits and items that can help you achieve healthy living on a budget.

Healthy living on a budget

1. Take Daily Walks

Believe it or not – Walking is free! While time is often an excuse for not moving much outside of work, walking is essential to your health and one of the best things you can do for your body. 

Instead of eating out for lunch, it could be a great change to take a daily walk during your break and pack a healthy brown bag lunch instead.

If you are still not motivated to take a walk during or after work, ask a coworker to join you or find a walking buddy outside of work. Walking can also be a great bonding experience for you and your partner to talk while enjoying nearby parks and neighborhoods.


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Healthy living on a budget

2. Download Free Health Apps

If you happen to own a smart device, various free applications are specifically designed to boost health and fitness. Some apps let you track your nutritious food intake, while others support your walking and running goals with GPS tracking. A few examples of free apps are Fooducate, Fitness Keeper, and MyFitnessPal.

If you don’t own a smart device, start tracking your food intake and fitness accomplishments in a fitness journal. Get expert advice on your ideal intake and come up with specific and measurable goals to keep you motivated. Check out some of our favorite health apps.

3. Eat More Soup

Especially with colder climate, a soup can be a health and comforting option. Low-calorie soups and stews fill you up fast and provide the option to vary vegetables and protein to add variety to your meals. You can add potatoes, vegetables, beans and low-sodium broth to cook a large meal for just a few dollars. Even though freshly cooked meals are ideal, you can save time by freezing some portions to bring to work later in the week.

4. Take Free Fitness and Yoga Classes on YouTube

Low temperatures often reverse motivation to take a walk or run outside. If you don’t have a gym membership, find fun fitness class videos online or plan to learn new dance style. If you are up for a challenge, search for Bootcamp classes that incorporate weights as well.

healthy living on a budget

5. Go Seasonal with Produce

Grow your favorite fruits and vegetables yourself! If you live in the city or don’t have a garden, you can find a community garden near you, or start by planting some herbs inside. Fruits and vegetables that are in season are typically cheaper at the store as well. Otherwise frozen vegetables are cheaper and often fresher as they were likely packed at the peak of the season.

6. Understand Price Tags when you Shop

Usually shoppers look at the retail price, which is what you will pay for the actual item, box, or bag that is labeled. However, price tags usually also show the unit price, which tells you how much an item costs per quantity. Start paying attention to the unit price to further support healthy living on a budget.

Start by following these tips to save time in the long run – especially on doctor bills! Make daily walks and healthy eating part of your daily routine in 2015.

Apicha Community Health Center | LGBT Health Center in NYC


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