Image Source, Anastasiia Mirraslavska
The term ‘wellness’ has become trending recently and is often linked to significant expenses.
Luxury ‘spa’ treatments, floating sound baths at five-star hotels, or exclusive retreats might be enjoyable—if one can afford them.
For those unable to bear such costs, health experts, entrepreneurs, and influencers recommend some simple, low-cost or no-cost ways to keep body and mind healthy.
Participate in Programs Focused on Healthy Lifestyles
Membership to fitness classes can be expensive, but many organizers now offer free or low-cost sessions. Such programs are often found via local groups on social media or platforms like Meetup.
For example, yoga instructor Anastasiia Mirraslavska organizes a ‘Sunday Reset’ Meetup in London where participants meet monthly in various city parks for yoga and meditation. They also offer sessions via Zoom. Some sessions charge around two thousand Nepali rupees, while others are free.
“I wanted people to experience yoga and meditation in simple and easy ways,” she explained.
Model Erica Correa has launched a regular meetup in Liverpool called ‘Safety Sunday,’ where participants engage in specially curated wellness programs.
The latest session included Pilates and beauty-related activities. Pilates involves light exercises focusing on posture and breathing.
“At ‘Safety Sunday’ the emphasis is on purpose rather than expense,” she stated. “A healthy lifestyle means prioritizing life choices and protecting your time.”
Currently, these programs are invitation-only, but Correa hopes to open them to more people soon.
Start Gardening—Even If You Don’t Have Your Own Garden
Gardening benefits physical and mental health and doesn’t require large investments.
Research by the Royal Horticultural Society (RHS) shows that daily gardeners experience greater mental satisfaction and lower stress levels.
If you lack a personal garden, community gardens are an option. Many rely on volunteers and offer free access along with tools. These also provide opportunities to meet new people and learn new skills.
Image Source, Thrive
According to the charity ‘Thrive,’ community gardens are not just places to grow plants.
They offer opportunities to “work in the garden and connect with a friendly social group,” said Damian Newman, Thrive’s Training, Education, and Consultancy Manager.
“This positively impacts our health in physical, cognitive, social, psychological, and emotional domains,” he added.
Embrace a Traditional Hobby or Craft
People are rediscovering old hobbies for physical and mental wellness, ranging from bird watching to knitting.
Visiting local parks for bird watching requires minimal expenses beyond transportation. Such groups are easily found online.
Studies reveal that just 30 minutes of bird watching can increase happiness and improve mental and emotional well-being by fostering a deeper connection with nature.
Knitting is gaining popularity again and requires minimal initial investment—just needles and a ball of wool are needed.
Research links knitting with improvements in mental and emotional health; people report it helps cope with stress, grief, chronic illness, and other life challenges.
Engage in Outdoor Physical Activity
You don’t need a gym membership to exercise. Calisthenics—bodyweight exercises such as push-ups, squats, and pull-ups—can be done at home or in parks with little to no cost, helping build strength, flexibility, and coordination.
Running is becoming increasingly popular as a fitness activity.
Find Calm Through Online Sound Bath Sessions
Sound baths have gained popularity.
In these, instructors play vibrating instruments like crystal or Tibetan sound bowls, gongs, and bells melodiously to calm the mind, relax the body, and induce meditative states.
However, live sessions can be expensive and may not be readily accessible everywhere.
Image Source, Getty Images
A cost-effective alternative is to search for sound bath recordings on YouTube and Spotify, enabling relaxation at home. Some meditation apps also offer these sounds, although some require subscription fees.
Liz Cooper, founder of the British Academy of Sound Therapy, told the BBC that online recordings vary in quality but many good recordings are available. She recommends choosing recordings from experienced instructors or reputable organizations.
“If you wear noise-isolating headphones, close your eyes, lie down comfortably in a quiet, undisturbed place to listen, the therapeutic benefits can be very effective,” she said.
“Ultimately, the most important thing is finding a method that feels comfortable and that you can practice regularly.”
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