Apr 01, 2019

Healthy Changes You Can Make for Under $30

Ending your unhealthy habits to build a better life can be difficult, time consuming and expensive. However, if you think getting healthy is too pricey for you, it’s nothing more than a myth.

Yes, building a home gym, signing up with a fitness club, or eating exclusively organic foods can make your monthly expenses increase dramatically, but it doesn’t have to. Today, there are more affordable ways to get healthy than ever before.

While making healthy changes still requires dedication, consistency, and hard work, the process of improving your overall well-being doesn’t have to break the bank. Consider the following cost-effective ways to make healthy changes for under $30.


  • Think a workout routine requires a home gym filled with expensive squat racks, ellipticals, and rowing machines? A successful workout routine actually doesn’t require any heavy-duty fitness equipment at all – in fact, all you need is your body.

    The internet is full of workout routines that require zero equipment and leverage your body weight for serious gains. The popular internet forum Reddit has an entire fitness community built on the subject, and there are smartphone apps, user-created videos, and so many more online sources.

    The recommended routines on Reddit’s r/bodyweightfitness is designed to tone, build muscle, and lower fat without the use of expensive gear. The routine uses an ingenious progression system that will build functional strength and, more importantly, it’s completely free.

  • Whatever your fitness goals are, protein is a dietary essential. It helps your muscles recover, builds new muscles, and keeps yours bones, skin, and blood healthy. But, if you plan on getting all of your protein from meat or powder sources, it can get expensive.

    You’re looking to save money and stay healthy, so you need an option that gets your body the protein it needs without packing on unnecessary calories. Why not substitute a meat-centric meal with beans?

    Chickpeas, lentils, peas, and kidney beans all serve as healthy and inexpensive alternatives to meat and protein powder. Better yet, dry beans can stay in your pantry for years. You can turn beans or lentils into meals of all kinds, giving you something that’s affordable, shelf-stable, and easy to whip up right at home.

  • Some people need workout gear to remind them to work out on a regular basis. Others simply prefer working out on their favorite machines. That’s totally fine – but exercise equipment tends to be incredibly expensive. Fortunately, there is a way to save significantly if you’re looking to buff up your home gym equipment.

    Private buy-and-sell websites like Kijiji, LetGo, and Craigslist always feature a health and wellness section, providing you with plenty of used gym equipment options. Jump ropes, chin-up bars, dumbbells, yoga matts, exercise balls – they’re all readily available and relatively cheap.

    New workout gear can be costly. So, if you’re on a budget, monitor your local buy-and-sell groups to find cost-efficient workout gear. You can also check out secondhand shops or garage sales in your area. Buying used machines or equipment can save you hundreds or thousands of dollars.

  • The days of workout DVDs aren’t entirely done, but it’s getting close. Over the last number of years, YouTube has taken over the at-home workout trend, putting instructional workout videos online for anyone to use and try out.

    There’s Yoga with Adrienne, Fitness Blender, POPSUGAR Fitness, and countless other interactive fitness instructional videos at your disposal. And more importantly, all of them are free. Fitness pros and content creators upload thousands of workouts, fitness videos, and even gym-friendly guides to help you find a workout routine that’s entire free and perfect for your health goals.

    You don’t need to sign up for costly group fitness classes any more. All of them are available online in one variation or another, and they’re merely a search away.

  • Drinking water helps maintain the balance of body fluids, help control calories, energizes muscles, and can even keep your skin looking good. The health benefits can’t be understated: drinking water is healthy.

    And drinking water is entirely free. However, drinking water on the go can be difficult, especially if you’re looking to increase your hydration every day. That’s why investing in a reusable water bottle is crucial.

    A reusable water bottle allows you to hydrate any time, whether you’re on the go or not. Not only will you avoid the potentially harmful chemicals that often leach into plastic bottled water, but your water bottle will also serve as a constant reminder to drink more water! They’re also way better for the environment.

  • If you’re lucky enough to have a yard or a sun-facing balcony or patio, growing your own vegetables can be a cost-effective way to get your greens. Vegetable seeds, containers, and soil can come relatively cheaply, and for just a few dollars you could save significantly on eating healthy.

    Not only is gardening a fun and rewarding hobby, but it’s also very good for your mental health. Don’t know where to start? The internet is full of clever (and cheap) gardening tips and tricks for beginners.

  • The mind is a funny thing, and it can seriously affect your healthy habits and your eating patterns. Case in point: the dramatic impact smaller plates can have on our perception of satiety.

    Downgrading the size of the plates, bowls, and glasses you use has been shown to reduce food consumption. The research shows that reducing plate sizes works especially well with less nutrient rich foodstuffs like salts snacks and junk food. Buy a smaller set of plates, or try serving your dinner on the smaller plates that you already own. It may seem silly, but it most certainly works.

  • CSA stands for Community Supported Agriculture, which is a fancy way of describing a system in which a consumer can purchase vegetables from a local farm directly. This process eliminates the middleman – the grocery store – and allows you to buy healthy, organic food right from farms in your area, often at a lower price.

    Many farms around your local area offer a CSA box subscription to community members looking to eat more greens. The local farmer fills the box with the freshest, in-season vegetables and the consumer pays a flat rate per box, per month. It’s an ingenious service that helps local farmers and, helps round out a healthy diet. On the consumer side, CSA boxes offer fresher produce, cheaper price tags, and unrivaled variety.

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