60 Inexpensive and Free Things You Can Do For Your Mental and Physical Health

Peace! If you ask any average person what their biggest barriers are when it comes to creating a health and wellness routine, without a doubt they’ll tell you time and money. Undoubtedly, those are legitimate reasons why it may seem like a healthy lifestyle is out of your reach. No one is going to run all over the city in search of organic kale and maca root powder when the rent’s past due and they only have a 30 minute lunch break. That being said, taking steps to transform your health and wellness does not have to take a lot of time or money. Below, I’ve listed 60 inexpensive and free ways to make wellness a part of your daily life. I didn’t want to focus solely on weight loss or exercise tips. You are a whole person, so a holistic approach should be taken when improving your heath. This includes mind, body, and spirit. Do as few or as many as it takes to give you the push needed to make long-term sustainable changes. Sometimes all it takes is the first step.

1. Pause for a moment to take a few deep breaths and be present

2. Chat with a good friend for five minutes, face-to-face

3. Disconnect from all social media for 24 hours

4. Meditate for ten minutes

5. Take ten minutes to stretch your arms, legs, and torso

6. Hug your partner

7. Go a week without drinking soda

8. Take a walk around your neighborhood

9. Do 25 push-ups

10. Listen to your favorite song

11.  Enjoy an evening without television

12. Eat lunch outside instead of at your desk or cubicle

13. Have one good deep-belly laugh

14. Express gratitude for waking up instead of checking your phone first thing in the morning

15. Drink one gallon of water in a day

16. Write down ten things you’re truly grateful for

17. Start a journal

18. Choose one day of the week to exclude meat and dairy from your diet

19. Compliment a stranger

20. Complete at least one daunting task that you’ve been putting off for a long time

21.  Eat a vegetable you’ve never tried before

22. Remind a loved-one that you may not speak to on a regular basis that you love them

23. Go one day without complaining

24. Get 8 hours of sleep

25. Try a new plant-based recipe

26. Start your day with a green smoothie

27.  Wake up one hour early and take a jog

28. Read an excerpt from your favorite book

29. List of all of the qualities that you love about yourself

30. Swap your cup of juice for a piece of fruit

31. Have a Sunday afternoon picnic

32. Do someone a favor with no expectations of reciprocity

33. Apologize – even if you’re not the one in the wrong

34. Write a poem – no one has to read it but you

35. Reduce the amount of salt typically used in preparing your food

36.  Stand up straight and maintain good posture while sitting at your desk throughout the day

37.  Have a cup of green tea

38. Deeply cleanse your face before bed

39. Make a daily schedule and stick to it to help reduce anxiety

40. Enjoy your dinner at the table in the company of loved-ones

41. Prepare a week’s worth of healthy lunches on a Sunday

42. Practice your favorite hobby for at least 30 minutes

43. Try an adult coloring book

44. Spend the afternoon at a museum or art gallery

45. Give yourself (or even better – have someone else give you) a temple massage

46. Start a food journal to become more mindful of the foods you consume

47. When someone upsets you, take five to ten minutes to formulate a response instead immediately responding with anger

48. Read up on spiritual energy and the ways in which yours can change yours for the better

49. Weigh yourself, but do not obsess over the number on the scale. Focus on how your behaviors make your body feel

50. Make a healthier at-home version of your favorite restaurant dish

51. Release feelings of guilt after a slip-up. Instead, focus on what you can do better next time

52. Plan ahead- if you know you’re going to be in a social setting where there’s lots of tempting food, have a filling meal beforehand to ensure that you’re less likely to indulge

53. Join an online community! A Google search will quickly yield tons of results for groups that focus on health and wellness. There’s power in numbers, and having a support-system increases your likelihood of reaching your wellness goals

54. Remove processed foods from your diet, and focus on eating whole foods in their natural state

55. Moisturize your skin with coconut oil

56. Enjoy a long, warm bath with light music

57. During a commercial break, visualize your goals for the week

58. Take a one-hour hike at a local trail

59. Walk your dog for 15 minutes

60. Complete one hour of silence – no speaking, television, music, or mobile devices. Just you and your thoughts

The most important thing to remember is not to give up. I felt that I had tried every weight loss and wellness trick in the book and always quit because I didn’t have the results to show for it. It was when I finally decided to keep pushing and stop making excuses that I finally lost 40 pounds in just 4 months.  Again, wellness is about way more than just the number on the scale or what size dress you fit into. It’s about your mental state, and how your daily behaviors affect your mood, energy, spirit, and body. The best thing to do is to create a routine that you can definitely stick with. This may mean several weeks or months of easing into a more holistic lifestyle. There’s no need to jump all the way in with drastic changes if they won’t be sustainable.