Wellness Program on a Limited Budget:

A poor economy doesn't have to mean cutting corners on your health. In fact, taking care of yourself is more important than ever, especially if you don't have health insurance. Making healthy choices can not only improve your overall quality of life; it can help you trim a lot of fat from your budget. There are lots of cheap alternatives out there.

The three most important things to consider are diet, exercise, and prevention. So , let's tackle these one at a time.

Exercise. Unless you are a professional athlete or bodybuilder, you really don't need to join an exercise class or fitness club to get a good workout. In fact, one of the most beneficial exercises is walking, pure and simple. A relatively fast walk can give your cardiovascular system a boost; in addition, it is considered a weight-bearing exercise which helps to build bone strength and can help prevent osteoporosis. All you really need is a decent, supportive pair of shoes. You can usually find a mall nearby if the weather is inclement; and, of course, always take advantage of stairs instead of using the escalator. Don't forget to use the stairs in your home as well; try going up and down once or twice during commercial breaks. If you get bored easily, find a friend to walk with you, or check your newspaper; many areas have walking and hiking clubs.

Don't have any equipment at home? The Armed Forces, and our local high school football team, rely quite a bit on the old standbys: crunches, push ups, and lunges. There are tons of Internet sites devoted to exercise routines, many of which include tips on using items found around the home, such as soup cans for weights, stretches done with towels, etc. Your local library is an excellent source of books and DVDs on various exercise methods, from kick boxing moves to yoga, and membership is free.

Exercise is also a mood enhancer; it's all too easy to sit around the house in a slump if the economy is getting you down. A good exercise program will have you looking and feeling better about yourself, and that means you'll probably do far better in a job interview. It will also help to boost your immune system, which is important in a down economy; the less you have to spend on doctor visits, the better!

By the way, two inexpensive purchases I use to keep in great shape; an exercise ball (mine was $12.99 and came with a book and DVD) and the Pro-fit Iron Gym, which attaches quickly to just about any doorway and is great for pull ups and chin ups (I got mine at CVS for $29.99). I hung my Iron Gym in the doorway to the TV room, and I force myself to do five chin ups before I get to turn the television on.

Diet. Diet is an integral part of any wellness program, low cost or otherwise. Let's face it; eating out costs a lot, and it's also very tempting to order things which are not too good for us. The benefits of eating at home are plentiful; you can control the ingredients, the portion sizes, and the number of servings. In addition, preparing and serving the food, then sitting down together to eat the meal, is a wonderful way for family members to work together and share with each other.

Take advantage of all of the different methods to save on your food budget; coupon clipping, bulk items, shopping clubs, and store "reward" cards. If you have kids, get them involved and make a contest or game out of it; put together a grocery list, an ad or newspaper flier from your favorite grocery store, and any coupons. Have them match the coupons to the grocery list; see if they can find the same item in the sales ad as well. Older kids can even try to come up with their own meals based on sale items. Be sure and show them any grocery store receipts you have which list the "amount saved" from using coupons; have them add up the savings from several shopping trips. You might be amazed at the total as well!

With cold weather coming on, now is the time to use up leftovers by making hearty soups and stews. (An added benefit is the fact that, for picky eaters, slow cooker recipes often render vegetables less visible.) Try and stick with root vegetables and fruit such as apples, if buying fresh, since they will last far longer and you'll waste less money on spoilage. You can also use the cheaper cuts of meat, since they will be rendered tender by the slow cooking process. Again, recipes abound on the Internet, and your local library probably has plenty of cookbooks available for loan. Stick to basic recipes, with simple ingredients; if you're trying to stay on a budget and save money, now is not the time to be buying five or six extra ingredients that you might not use again.

Water is very important to your wellness program; not only does your body need it for proper function, but a well hydrated body can actually help you to maintain health during cold and flu season. In the winter, we spend a good portion of our time indoors, in heated rooms. This can dry out the mucus membranes in the eyes, nose and throat. These portals are our first line of defense against germs, and it's important for them to stay healthy and functional. Staying hydrated can also help keep your skin in better condition, and that's important because hydrated, resilient skin is less prone to injury, and even small scrapes or torn cuticles can act as entry points for infectious agents. You can add humidity to your house with a small decorative fountain (I found one for $19.99 at my local craft store), or by using a shallow decorative tray with water and some decorative pebbles (I add a drop of pine cleaner to mine, to disinfect it and add a nice smell).

Water is a cheap beverage, especially compared to the price of soda and some of those fancy sport drinks. Again, unless you're an athlete, you really don't need all of those additives and electrolytes. Plain water out of the tap (yes, you can drink that stuff!) can be flavored with lemon, lime, fruit juice, or just about anything you like. Don't waste your money on bottled water; a lot of it is just someone else's municipal water anyway. Plus, you'll be doing the environment a favor; all of those plastic bottles have to end up somewhere!

Illness Prevention. Your wellness program should incorporate several hygiene fundamentals, especially during the current H1N1 epidemic. Number one is washing your hands at every opportunity. You don't need expensive, antibacterial soaps or sanitizers; in fact, sanitizer isn't even effective against an organism called C. difficile. Plain old soap and hot water will do; the key is to wash thoroughly, including between fingers and backs of hands. Use plenty of moisturizer to keep hands from getting dry and cracked; again, it doesn't have to be expensive. Look for ingredients like lanolin, aloe and Vitamin E. In really bitter weather, the best moisture barrier for hands and lips is good old petroleum jelly, and it's cheap!.Keep your hands away from your face; that's the main method of transmission for germs. A weak solution of bleach (follow instructions on the bottle) is a cheap and effective way to sterilize hard surfaces and laundry. Soothe a dry throat with honey or gargling with salt water, and keep your nose moisturized with a saline spray (far cheaper, and better for you, than the medicated nose sprays).

You might want to carry your own pen, instead of using the ones at reception desks; and I've given up reading magazines and literature in public places. In fact, our local hospital has removed its magazine racks due to the current H1N1 flu outbreak. Most grocery stores and drugstores now provide sanitizer wipes for shopping cart handles. By all means, use them!

Doctor's Office. If you must pay out of pocket, ask if there is a discount for cash customers. Usually, there is one; if not, ask if they will set up a payment plan for you. Most offices are willing to work with you. Ask your doctor for samples of any prescribed medication; that way, if there are any side effects, you won't have wasted a large sum of money on something you cannot use. Always ask if there is a generic available. Do not try and reduce dosages on your own, or split tablets without authorization; some medications, if split or crushed, can release far too much medication in too short a time. Likewise, stopping any medication without telling your doctor can be dangerous. Don't be afraid to discuss any financial hardship with your doctor. Mine was willing to suggest an inexpensive dietary supplement to try and treat my symptoms, and it turned out to be very effective.

One thing you can also do; find out now if there is a medical clinic or "urgent care" clinic in your area. More and more of these are popping up, and they provide a faster, and often cheaper, alternative to the hospital emergency room. Also, I've noticed more freestanding laboratories in our area, which charge a little less for basic blood work, and the results often arrive more rapidly. Plan now, instead of waiting until a crisis materializes.

Mental Wellness. Your wellness program should have a mental health component. Many of us were used to spending far too much on entertainment, including movies, vacations, and shopping. (Yes, shopping can often be a form of recreation.) But sitting at home can lead to boredom, lethargy, and the glassy-eyed stare which results from too much television and computer viewing.

There are plenty of free, or inexpensive, things to do, if you just look around a bit. Buy a local newspaper; most have a section on local events, festivals, sports, and organizations. As kids, we became experts on free entertainment: we went to football games, various church activities (I learned a lot about other faiths and cultures, even though I was there for the free refreshments), free concerts by local rock and country bands, and many school concerts and theatre productions. As mentioned before, the local library has plenty of books, DVDs, and CDs to borrow; mine sponsors a local art association, which gives lessons for a nominal fee. Join a local book club, walking club, or check into volunteering; these will all provide social contacts, as well as possible job opportunities.

I've covered a lot of ground, and hopefully pointed you in the right direction. Even in a poor economy, you can come up with a wellness program on a limited budget. It just takes a little time and ingenuity.