From more sex to broccoli stalks – 12 ways to boost your health for FREE
Life is expensive right now – and it doesn’t look like things are going to get much easier any time soon.
Transport, food and general day-to-day living costs are all climbing – and our money isn’t going as far as it used to.
Inflation has hit staggering highs, and 23% of us are planning to keep the heating turned off this winter because of higher energy bills.*
Meanwhile a YouGov poll has found that one in six Brits now regularly skip meals in a bid to save money.
The cost of living crisis can feel overwhelming, and we’re all being forced to make budget cuts, but that doesn’t need to be at the expense of your health and wellbeing.
These expert-approved tips can help you stay in shape without spending a penny…
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Use free apps
Personal trainer Will Duru says ‘download free training apps in order to work out at home and save money on a gym membership’[/caption]“Download free training apps in order to work out at home and save money on a gym membership,” says personal trainer Will Duru.
Rope a mate into doing it too and it’ll be like you’ve started your own fitness class! These three free apps, available on iOS and Android, are a great place to start:
BetterPoints
Designed to motivate you to walk, run and cycle more, this tracker app rewards you with points depending on how much activity you’ve achieved.
Then you can redeem the points as egift cards to use at stores such as New Look, John Lewis, Asda and lots more.
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NHS Couch To 5K
Couch to 5k will have you running a 5k in as little as nine weeks[/caption]An easy-to-follow programme that will have you running a 5k in as little as nine weeks.
Plus you can have a laugh at the same time – comedians Sarah Millican and Sanjeev Kohli are on hand to offer support and motivation with their narration.
Freeletics
This gives you access to many of bodyweight training brand Freeletics’ top signature workouts and a library of exercises and audio sessions, covering everything from de-stressing to better sleep.
The programmes don’t require any kit, as you just exercise using your own bodyweight.
Make Your Own Drink
‘Why not make your own to help you rehydrate after a workout?’, asks personal trainer WIll[/caption]“Sports drinks can be costly, so why not make your own to help you rehydrate after a workout?” says Will.
He suggests mixing 480ml water with 1/2tsp sea salt, 4tsp white sugar and 1 large slice of lemon.
“Swap the lemon for a wedge of orange or a strip of cucumber to switch up the taste,” he adds.
Step To It
Working from home? “Set a timer to go off every hour and get up and run on the spot for two minutes.
You will get in at least 200 steps. Do that seven times and that’s an extra 1,400 steps a day,” says Chelsea Labadini, personal trainer and online coach.
Have Sex!
A night getting jiggy between the sheets can actually burn around three to four calories a minute[/caption]“Studies have shown that sex can help with anxiety, improve your mood and lower your stress levels.
“We live busy lives and don’t make time for the things that we are meant to do as humans, like walking, eating non-processed foods – and having sex,” says Chelsea.
Plus a night getting jiggy between the sheets can actually burn around three to four calories a minute!
Sculpt Your Arms at home
You can still target your bingo wings without paying for gym membership or hiring a personal trainer.
Maria Eleftheriou, head of barre at exercise brand Psycle, recommends triceps dips, a simple exercise you can do daily at home.
“Sit on the floor with your knees bent, feet on the floor and hands behind you, your fingers pointing forward. Lift your hips off the floor and slowly and gently bend your elbows and lower body to the ground,” she says.
“Keep your abdominal muscles tight and your chest and eyeline lifted. Bend your elbows and stretch 15 times, making sure your hips don’t drop.
Lift your left leg in the air and pulse your elbows 10 times. Repeat with your right leg in the air and pulse 10 times.
Relax for 20 seconds and then repeat the whole set again.”
De-stress With Triangle Breathing
Can’t afford a meditation or breathing course? No problem.[/caption]Can’t afford a meditation or breathing course? No problem.
“Triangle breathing has the benefit of regulating blood gases and focusing the mind on your breath, while strengthening breathing mechanics – how you inhale and exhale,” says personal trainer and online coach Lawrence Price.
“Lie on your back with knees bent, feet on the floor, eyes closed. Inhale through your nose for five seconds, hold the breath for five seconds and exhale through your nose for five seconds.
Do this for five to 10 minutes.” Breathing through your nose rather than your mouth is best, as nasal breathing helps improve efficiency and oxygen intake.
Save your Stalks
Use the stalks of brocolli up in recipes to boost your fibre and vitamin C intake[/caption]“Instead of chucking away celery leaves, broccoli stalks and cauliflower leaves, use them in recipes.
They provide an extra dose of fibre and vitamin C,” says nutritionist Rhiannon Lambert.
Sort Back Pain
One in six of us has back pain, while shoulder pain affects 18-26% of people in our lifetimes[/caption]From poor posture caused by sitting hunched at a computer, to carrying the kids around, our shoulders and backs take a battering.
One in six of us has back pain, while shoulder pain affects 18-26% of people in our lifetimes.
But seeing a physio or osteopath to relieve it can be costly. Instead, Carlos Cobiella, sports surgeon at The Shoulder Practice, recommends these at-home moves.
“When done regularly, they can help relieve back and shoulder aches and pains,” he says.
The crossbody pose
Hold your right hand out in front of your body, then reach your left hand behind the right elbow and pull your right arm to the left and across your chest.
Hold in this position for 30-50 seconds and then release. Repeat this stretch three to five times on both sides.
The pendulum swing
Lean over and support your non-injured side with a table or chair. Allow the arm on your sore side to dangle down.
Begin by drawing circles with your hand on the sore side – start small and then gradually increase the size of the circles.
Then perform the same exercise in reverse, ensuring all movement bases are covered. Repeat three to four times throughout the day.
The head rotation
Sit upright on a firm-backed chair and tilt your chin towards your chest to feel a deep stretch in the back of your neck.
Lean your head to the left and then again to the right to feel the stretch on both sides. Aim to hold for a minute on each side.
Beat Screen Eyes
Try using teabags to relax your eyes after staring at a screen[/caption]Tired peepers? Jo Webber, herbal therapist at Pukka Herbs, recommends saving your teabags for a simple eye compress. “Steep two bags of tea as you would normally if you were going to drink it.
Squeeze out any excess liquid from the bags, then allow them to cool down so they’re just warm – I recommend using them at this temperature for general relaxation.
To reduce dark circles, bags under the eyes and puffiness, chill in the fridge for 10-20 minutes. In both instances, apply the teabags to your closed eyes and relax for 15-30 minutes.”
Dial Up Your Dog Walk
Could you be making more of your daily dog walk?[/caption]“Add some extra resistance to your daily dog walk,” says personal trainer and blogger Zanna Van Dijk.
“Pop on a backpack filled with anything from bags of rice to extra dog treats and wear it while you take your morning stroll.
“This engages your core, loads your upper body and puts extra weight through your legs.”
Hang on to Old bed Sheets
Create your own suspension training system to help improve strength and tone up. “Take two old sheets and tie a knot at the end of each.
Place the knotted ends over a door, close it securely and wrap the non-knotted ends around your hands.
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Now you can squat and lunge, maintaining resistance in the sheets.
There are loads of exercises you can try – search ‘TRX moves’ on YouTube,” says Ashton Turner, co-founder of fitness boutique Evolve.