5 Free Ways to Boost Your Health Right Now

Maintaining your health and fitness can be expensive, but investing in your own well-being is one of the best investments you can make. Whether you are on a budget or not, consider these free ways of improving your health without spending any money at all, and boost your health right now.

1. Soak Up The Morning Light For Better Quality Sleep

While staying at a health retreat many years ago, I first learnt about the importance of morning light for regulating our circadian rhythm. A good night's sleep starts in the morning if you are exposed to morning light for 10-30 minutes in the first 30-60 minutes of waking. This light exposure signals to our brains that it's daytime and makes us more alert, which suppresses the production of melatonin. This causes you to feel sleepy earlier in the evening and experience better quality sleep. Instead of reaching for your phone in the morning, try getting some morning light instead, either by eating breakfast outside or going for a walk. It will also boost your mood and help to reduce stress levels.

2. Monitor Your Water Intake

Recently, one of my clients called me in distress, as the night before, she had experienced shocking cramps and pains in both lower legs so severely that she couldn't sleep and was awake most of the night. As she suffers from lumbar disc issues, she was concerned. It was disc-related, and she wanted to know if she should do any particular exercises.  It was so bad her husband wanted her to take her to hospital, but it had passed by the morning.  When I asked her how much water she had drunk yesterday, she realised she had only drunk about 600 mL of water during that day and had numerous cups of coffee. She started to increase her water intake immediately and has never had any recurrence since. It was a wake-up call to her about how important it is to stay hydrated.  Becoming dehydrated can happen so quickly, and the consequences vary from person to person. Each morning, fill a bottle or jug with the amount of water you want to consume in a day, and make sure you finish it.  Stay hydrated!

3. Immerse Yourself In Nature

Spending time in nature offers a powerful reset for both the mind and body, providing a break from the constant noise of modern life. Whether it’s a walk in the bush, sitting by the ocean, or simply enjoying a park, nature has been shown to reduce stress, boost mood, and improve concentration. Immersing yourself in natural surroundings can also foster a deeper sense of connection and calm—reminding us to slow down and appreciate the present moment. Gardening, one of the most popular pastimes in Australia, is perfect for spending time in nature. If you don't have a garden of your own, community gardens are a great way to enjoy time in nature with social connection as well. Most local councils offer this for their residents.

4. Reach Out For Help If You Are Struggling Mentally

If you find yourself dealing with chronic stress and are overloaded and need to talk to someone for support, there are many free, highly effective services that you can access within Australia.  Our mental health is just as important as our physical health, and there is a misconception that these services are only for people in extreme crisis, but that's not the case. If you are dealing with depression, anxiety, or need an independent person to talk to, don't be afraid to reach out to these services.  The advantage of these services is that they're there when you need them, and you don't have to schedule an appointment and wait to see someone. I've used some of these services personally, as have my friends, and sometimes it's helpful to get another opinion on a very difficult situation. Reach out to these free services if you need them and get the help that you deserve. See a list of 24/7 telephone services here.

5. Learn Pilates Free For 10 Days

Pilates is the ideal way to overcome pain or injury and prevent this from recurring in the future. Taking control of your own health and fitness is an empowering feeling. If you're on a budget, you can access my library of on-demand Pilates videos designed specifically to help you recover from pain or injury, free for 10 days. Whether you are completely new to Pilates or have years of experience, you can access my website for ten days and experience all the benefits of Pilates. Improve your balance, coordination, core stability, foot strength, upper body strength, and lower body strength. And it's also safe if you have osteopenia or osteoporosis.  This is the ideal way to get ten free high-quality days of Pilates training. Click here to take the free 10 day trial

If you are ready to improve your health and fitness through Pilates, email me at [email protected]. Alternatively, you can start 1 on 1 virtual Pilates sessions with me by signing up HERE and we can schedule an appointment time. If you want to work independently, join my online Pilates program of on-demand videos, which I specifically designed to help you recover from pain or injury. It would be my pleasure to help you enjoy pain-free living!