Three Steps to Staying Healthy in a Bad Economy

These days, everyone is watching their money. But don't let your health suffer. In fact, there is no reason that you can't be healthier than ever - and save money in the process. Follow these three simple steps to improving your health without spending a lot of money.

Step One: Exercise Outdoors

Many people have come to think of exercise as something that has to be done in a structured, indoor environment such as a gym. However, you do not need a gym membership to be healthy. When you exercise outdoors, your efforts may also be more effective as you move your body weight without the assistance of gym equipment such as a treadmill.

You also gain the benefits of being outside. When you take in fresh air, your body produces higher levels of the "feel-good" neurotransmitter beta-endorphin. We've all heard of the "runner's high", but you don't have to be a runner to experience increased levels of endorphin. Just being outside raises endorphin levels.

There are many activities that can be enjoyed outside, including walking (for exercise or transportation), running, cycling, tennis, basketball and rollerblading. In the winter months, enjoy a brisk hike, ice skating, cross-country skiing or even snowshoeing or downhill skiing if you live in an area with the right conditions. You can invite a friend to come along for social time or enjoy the quiet solitude. Recent studies show that walking with a friend increases endorphin levels even more than walking outside.

Step Two: Exercise at Home

There are many ways to exercise at home that cost little or nothing. Try practicing yoga or Pilates using techniques that you already know or using a book or video. You can also do strength training at home with some simple calisthenics such as push-ups, squats and lunges or some basic equipment such as dumbbells, bands or jump rope.

Many people have home gym equipment that has seen little use and could be dusted off and utilized for already-paid-for exercise sessions.

Step Three: Eat healthy on a budget

Many people think that it is too expensive to eat healthy foods. In fact, recent studies refute this misconception. It is often junk food items that raise grocery costs, leading to the impression that adding healthy foods will raise the food bill. If you instead focus on filling your kitchen with healthy foods and save junk foods for splurges or special occasions, you can save money while improving your health.

Other ways to reduce your food budget and eat healthy include bringing a lunch to work or school, cooking at home instead of going out to eat, and cooking from scratch instead of buying processed or prepared foods.

Think of filling your kitchen with the three essential components of healthy meals: lean, nutrient-dense proteins, complex carbohydrates and fruits and vegetables. It will help to have a variety of healthy food choices available so that you are less likely to be tempted by quick, expensive impulse foods.

A poor economy does not mean that you need to give up a healthy life. Try some of the above tips, or think of your own, to save money and stay healthy through this economic downturn.