Table of Contents
Table of Contents
Don’t let the word “wellness” fool you.
If you think it’s vague but also smacks of oversimplification, I’m with you. I’m with you despite wellness being the subject matter I write and interview experts about, edit copy regarding, and teach in several forms.
Wellness, broadly but accurately defined, is a state of being healthy, happy, and prosperous — which is to say, it is well-being. A few decades ago, people didn’t throw around the term “wellness” the way we do now. If you don’t believe me, try finding it in an older dictionary; it’s not in American Heritage’s 1985 printing.
This should tell you (and me) something, namely that “wellness” is a recent catchphrase that can be marketed as the act of seeking well-being, one that brings in big dollars — trillions, according to the (founded in 2014, aka recently) Global Wellness Institute, whatever that is. See? Our instincts are right.
The only reason any of this matters is that it positions me to help you improve your well-being, to create, as it were, a wellness plan that is pure, unfussy, and costs little if anything. Don’t let any of those flashy companies tell you it can’t be done without their proprietary system.
This might not be a surprise: The basic components of health and wellness are sleep, exercise, and diet/nutrition. All contribute to your physical, mental, and emotional health. Spas and expensive serums are not the foundation of wellness.
Cost: free for most
Where it fits in your wellness plan: every night
I can’t say it any better, so take it from renowned UC Berkeley sleep scientist and Why We Sleep author Matthew Walker. “The greatest health insurance policy that I know of that is universally available, largely free, and mostly painless is this thing called the night of sleep,” Walker said during a discussion about shut-eye.
Of course, sleep isn’t always easy to come by. Plenty of us have babies that need us nightside, or we deal with insomnia or other sleep inhibitors. Also, not everyone has access to comfortable sleeping conditions. You might live near a loud train, not have a/c, or lack a consistent place to lay your head, a terrible problem beyond our scope here.
By now, you’ve heard the best practices for sound sleep, so I won’t belabor them. Instead, I’ll offer only one low-budget tip that counters more than one challenge to good sleep:
Sleep is one-third of your wellness plan time-wise, but its benefits are outsize. So meeting this single component has you well on your way to well-being.
Cost: free!
Where it fits in your wellness plan: at least a few times a week
We’re on to the second component: exercise.
We all need both cardiovascular/aerobic exercise and strength/resistance exercise. Walking meets the aerobic arm.
Here’s a realistic, inexpensive way to meet guidelines from the nation’s top health agency:
Walk after dinner every night for 15-20 minutes. To reap more cardiovascular rewards, speed up intermittently or take your walk up and down hills. The only thing you need is comfortable shoes. As a bonus, the walk will improve your mood and aid digestion, making it easier to sleep.
Alternatively or additionally:
Walk in the morning within an hour or so of waking up. About 10-20 minutes of natural light will help set your circadian rhythm, which also helps you sleep.
Walking can be a form of meditation (so can running), so you might help mental wellness here, too.
Cost: free!
Where it fits in your wellness plan: at least a few times a week
Now for the other exercise component: strength/resistance training. You need it in order to build muscle, keep your bones healthy, and maintain physical balance.
Do it by resisting gravity. It requires only your body and a small space, though you’re forgiven for visions of kettlebells.
Try it:
These cost nothing to do and come in many other variations. Make the exercises more challenging by incorporating everyday items: a heavy book on your thighs in a chair or held overhead while in a V shape.
If you’re not keen on dedicated exercise:
In other words: Build bearing weight into your day.
Cost: varies
Where it fits in your wellness plan: every day (but in an easy way, I swear!)
If you eat just one good-for-you food every day, you might find a few you like, eventually shifting your diet for the better. And if you never do, then at least you’re eating one healthy food per day, which is better than no healthy food per day.
If you already eat healthfully, good for you! You can keep doing what you do. If you want to step it up, you might add one healthy food per day or replace an unhealthy item with a healthier one: cold-pressed, unrefined extra virgin olive oil in place of butter, for example.
Healthy eating can cost a lot, but it doesn’t have to. Adding just one item daily helps keep your budget tight, even if it’s an expensive item. Consider the aforementioned olive oil, which is kinda expensive. But that bottle can last several months, which makes it inexpensive per day.
Some straight-up, versatile low-budget items include: garbanzo beans, green lentils, black beans, carrots, apples, rolled oats, and organic whole wheat pasta.
Wellness needs more than the three basics. Read on to understand why.
Cost: up to you!
Where it fits in your wellness plan: every day (and who doesn’t want fun every day?)
You cannot catch the wave of well-being without doing things that bring you joy. My hope is that you already have a hobby or ritual that brews contentment. Try to find at least 20 minutes of it a day. If you need help, here are some inexpensive options:
Cost: $0 if you have access to a smartphone or computer, which you likely do if you’re reading this
I feel silly listing options because you can find videos for everything, but here are some that universally make people smile: animal videos, athletic competitions, how-to instruction, nature scenes, or scenes of things happening in nature.
Cost: $0 if you have paper and a pen or pencil
Even people who have no interest in drawing or painting find joy in doodling. Try it, you’ll see.
Cost: $0 with a library card, which is free
If reading is anything but fun to you, many libraries offer other things you might find fun: 3-D printers, for example.
Cost: $0
Kids can make fun of nothing. Take advantage of it.
Have fun!
References:
DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.
