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How To Invest In Your Health On A Tight Budget

How To Invest In Your Health On A Tight Budget

According to the World Health Organization, health is a smart investment. But an investment requires money, right? Can you still invest in your health when you have a tight budget? Experts say you can. Here are some ways to invest in your health and fitness without denting your finances.

Plan your meals

Eating healthy doesn’t have to be expensive.

In many cases, we spend too much on food because we didn’t prepare a meal plan. Whenever possible, plan your meals for the week – that way, you’ll know what to buy, cook, and store. It reduces wastage and allows you to “adjust” your budget when you have other things you need to spend your money on.

Of course, don’t forget the principles of healthy eating: more fruits and vegetables, choose whole grains, limit saturated fats and processed foods, and hydrate well.

Below are additional tips for inexpensive, healthy eating:

  • Consider meal prepping, where you prepare or cook foods by batch.
  • Identify which foods you can freeze so that you can store them for a more extended period. For instance, you can freeze some brands of bread and milk.
  • Be careful with buy-one-get-one offers, especially for items you’re just trying for the first time. You might end up wasting them.
  • As much as possible, choose whole meat and chicken. The pre-cut or pre-sliced ones are often more expensive.


One way to invest in your health and fitness for free is to get adequate rest and sleep.

Adults need about 7 to 9 hours of sleep daily. Getting less than 7 hours regularly is associated with poorer health, like weight gain. Please note that overweight and obesity are risk factors for many harmful conditions like hypertension, stroke, and heart attack.

Stay active

Can you invest in your health and fitness without going to the gym? Definitely! After all, many workout routines don’t require expensive equipment or gym membership.

Generally, experts say we should get at least 30 minutes of moderate physical activity five days or most days a week. These include walking, jogging, swimming, and biking.

They also recommend doing strength training twice a week; this training includes lifting weights, planking, doing sit-ups, or push-ups.

Make an effort to quit unhealthy habits

Unhealthy habits like heavy alcohol consumption and cigarette smoking cost you money and your health.

Limit your alcohol consumption to two drinks a day for men and one drink a day for women. Smoking, on the other hand, is highly discouraged.

Unwind for less

De-stressing or unwinding is a great way to invest in your mental health and fitness. The good news is, you don’t have to spend so much to take a break.

Simple things like a spa day at home and watching a movie go a long way to reduce the risk of burnout.

Never skip the annual physical check-up

The company you work for most probably shoulders the cost for the annual medical exam. If they don’t, arrange one for yourself. Many clinics offer affordable physical exam packages.

You might need to spend more or less 1,000 PHP for it, but remember, it’s a wise investment. Annual check-ups reveal if you’re still in good shape or you have significant findings that require closer assessment.

invest in your health and fitness

Seek medical help ASAP

When you feel unwell, it’s best to go to the doctor as soon as possible. Self-medicating or putting off a doctor’s appointment hoping that your condition will get better might do more harm than good.

The sooner you get a diagnosis, the sooner you can receive the appropriate treatment. If you “wait it out,” your health concern may worsen, and you may need more procedures or medicines to manage it.

Get to know your insurance and health center

Finally, to invest in your health and fitness, get to know your insurance and health center.

What are the inclusions in your health insurance? What services does your health center offer? As much as possible, please take advantage of them

Case in point, most annual medical exams don’t include a dental check-up, but if your insurance covers it, avail of it.

On the other hand, health centers offer preventive services and primary healthcare free of charge or at a reduced cost. Some of the services they usually provide include:

Consider visiting the healthcare centers in your area. That way, you’ll know the services they can provide for you and your family.


BMR Calculator

Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age, and activity level.



Hello Health Group does not provide medical advice, diagnosis or treatment.


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Written by Lorraine Bunag, R.N. Updated Jun 16
Fact Checked by Hello Doctor Medical Panel