Fitness Isn’t Just for the Rich: How to Stay Healthy on a Budget
Personal trainers, fresh vegetables, and a gym membership all cost money. Not everyone can afford this luxury. This is one of the reasons why poverty is too costly: a trashy diet and a sedentary lifestyle are more expensive. Don’t worry: fitness comes at a price, but you don’t have to pay from your wallet.
You have money, time and energy: choose what to spend
Make no mistake, fitness and proper nutrition cost money. You need to be able to pay for your essentials (like rent, bills, etc.) before you can even think about prioritizing your health and well-being. However, besides money, you have three “currencies” that you can spend when it comes to your health (or whatever). Money, time and effort .
Gyms, paid fitness apps , protein powder, personal trainers, sportswear, and exercise equipment all cost money. Fruits and vegetables, lean meats, and unpackaged, less cooked foods cost more than their over-processed fast food counterparts. Soda costs less per gallon than bottled water, edible desserts make it difficult to find groceries, and skinless and boneless chicken breast is much more expensive than 80/20 ground beef. This has partly to do with supply and demand, and partly with manufacturing costs, but “healthy” foods almost always have a higher price tag, in part because food manufacturers know we’re going to pay, and that sucks.
If you don’t have the money for a gym membership, or your wallet hurts while browsing Whole Foods, you need to spend time and energy looking for places to work out for free, or looking for deals so you can buy and cook good food.
The real problem is that time and energy are usually as scarce as money. Maybe you work two or three jobs to make ends meet. Who has the time it takes to flip through brochures or work out when you need to sleep, be at work, go to school, or raise a child? Effort or willpower is also lacking, so you may not have enough and spend it. We can’t craft any of these three things for you, but we can give you some tips for managing that time and effort – these are probably the two things that you have the most control over. This may sound like catch-22, but remember: Just because you can’t do everything , that doesn’t mean you should n’t do anything . Set your priorities, set aside how much time and energy (and, of course, money) you can, and spend it where you get the most bang for your buck. Your health is worth it, and it is the foundation on which everything else rests.
Look for free or affordable fitness
Don’t buy an expensive gym membership. You will have to do your homework yourself, and you may need to exercise more to get the results you want, but there is a lot you can do without losing a ton of money. Here are some examples:
- Join a local YMCA or YWCA . Y still exists and offers fitness centers all over the country. Memberships are available (at least a lot more than other gyms), and many offer financial help if you’re struggling to make ends meet. Most membership fees include a visit to the gym and pool (if there is one) and even fitness classes. Your mileage may vary depending on what’s available at your local Y, but if you’re looking for an environment with low pressure and the equipment you need for a good workout, it’s worth taking a look.
- Visit your local community college or community center . Universities often offer fitness classes to students, but community colleges usually open doors to the area. Their classes are often free or available for a small flat fee. Fitness classes have their advantages and disadvantages , but they are definitely better than nothing, especially if they are just what you need to motivate . From taijiquan classes at sunrise to yoga in the park in the evening, sometimes all you have to do is bring your own equipment and you will be welcome. Visit your county or borough website, community center bulletin board, or visit your local community college website.
- Do bodyweight exercises without equipment . You don’t need equipment to train well. All you need is your body . Some weights can help if you’re willing to buy them, but even a towel will work . Best of all, these are exercises that you can do anywhere and anytime, even if you are busy, or you only have a few minutes in the morning, or when you get home from work. This table is filled with bodyweight exercises , and here is a 20 minute workout plan to get you started quickly. Of course, you have to get your expectations right , but some activity is better than nothing, and bodyweight training can be really effective.
- Go outside . Perhaps the only thing that is really free is fresh air, which gives you space (both physically and mentally), as well as peace and quiet for a good workout. Maybe you are jogging and want to go outside . Maybe you just need a little space to stretch out. Head to your local park, whether it’s a block or two of green space or a state park where you can have a good walk or bike ride. If you’d rather keep closer to home, check your local middle or high school and see if they have a track you can run on or a field you can jog or exercise on. In my hometown, many schools are leaving their treadmills open to the public after hours so residents can use them freely.
Finding a place to workout or people to practice with doesn’t have to be expensive. There are many cheap or free options available, but you will have to invest the time and energy to explore and participate in them. It can be tricky, but it’s better than spending money on a gym, as well as time and effort.
Buy affordable and healthy food
The flip side of fitness is nutrition, and while the concepts of “healthy” and “affordable” are often conflicting, you don’t have to resort to eating shit just to keep up with your budget. You can save on groceries and prepare amazing, healthy meals . You just need to plan. Here are two quick ways to help:
- Join a CSA, find a local farmers market, or visit a co-op . Previously considered a purely urban luxury, CSA, farmers’ markets and cooperatives have become immensely popular and have done much to make affordable food and fresh produce available even in food deserts and communities that are poorly served by grocery stores. A good CSA makes it easy to get fresh produce when you need it, and skip delivery when you don’t, and encourages you to plan seasonal produce in advance . Food co-ops are similar, but operate more like shops. Your local farmers market is another great option, and the good markets sell great food at prices that can beat grocery stores. Many offer discounted rates of two dollars for SNAP beneficiaries and make big discounts on their products at the end of the day . Sites like Local Harvest and Co-Op Directory Service can help you find farmers markets, CSA, and cooperatives that serve your community. Shop around, though: many misunderstood the idea and still serve an upscale audience.
- Study these handouts and plan your meals . A limited budget doesn’t mean you can’t plan for your meals . In fact, some of our best food planning tech tips will save you the hassle and stress of figuring out what’s for dinner, while making sure to shop at what’s on sale at your local supermarket. This is an area where a little time planning will save you tons of time when it comes to cooking and a ton of money when you travel the aisles in the supermarket or the stalls at the farmers market. Having a plan means you won’t be tempted to buy something just because it’s for sale, or try to figure out what to cook for dinner while you’re in the store surrounded by options.
The key is to spend a little time and energy looking for good, healthy ingredients to cook, whether you’re cooking for the family or setting the table for one . Exercising well is one thing, but diet is just as (if not more) important , even if you hate grocery shopping . Fortunately, you don’t even need to stretch your budget to improve your diet. However, you will have to adjust your expectations. If you’re on a tight budget, you can’t just buy supplements, protein powder, coconut oil, or whatever the health guru says is an absolute must-have these days. However, you can go back to basics and eat wholesome, whole, fresh foods that are healthy and healthy for you.
Dedicate yourself to cooking
Regular food preparation is one of the best things you can do for your health. You are less likely to cook unhealthy, disgusting food or refuse travel if you devote yourself to planning and preparing meals and if you have good ingredients to start with.
First, state your expectations : If you’re just learning how to cook, don’t expect restaurant-style meals. Your goal should be to broaden your horizons, make what you and your family love, and do it with good, wholesome ingredients. Don’t try to replace your favorite dining spots or restaurant dishes just yet. When you make home cooking a habit, you will start experimenting with flavors and trying new things . Soon, you will completely give up takeaways and fast food and love the food you cook. If you start with good ingredients and make it your goal to make something healthy and tasty, you are more than halfway there. Even if you never love to cook, you can cook good and healthy food .
Cooking also takes time. However, if you are planning your meals, there is a lot you can do in advance. Cooking with minimal effort is everything, especially if you eat after work and in the evenings. You don’t even need a ton of equipment: the multicooker is an incredibly versatile cooking tool that can be used for just about any recipe or anything you can dream of . Use yours early, use them often. Pickles and marinades add rich flavor without lifting a finger. Your oven can bake or bake just about anything to perfection at 350 degrees Fahrenheit (176 degrees Celsius). All you have to do is keep an eye on her and set a timer while you are doing something else (like a quick workout!)
Keep it simple and light, and let the scent of your ingredients emerge. As long as you’re focusing on the basics and not doing any more work for yourself, you’ll be coming into and out of the kitchen in minutes every day with a healthy meal for the evening and a breakfast base already prepared. if not already in the multicooker. Then, when you feel like doing something difficult, you put in the effort to do it.
The moral of the story is that health and fitness require three things in varying amounts: money, time, and effort. So yes, money can definitely buy better health and fitness. If you have the money and time and energy, well, you’re set. But for most of us, all three are not enough. However, there is so much more you can do – more than you could possibly know – and there is nothing to laugh about, and of course there is no reason to give up being the best you can be.