It’s no secret that, in the health and wellness world, people will try to sell you on the craziest things on the market, promising they will completely change the game for you.

There is always an “amazing” new product hitting the shelves. If you’re not careful, you could end up breaking your entire budget trying to keep up with each and every hot new item in the name of health and wellness.

Items like supplements, trendy fitness apparel, fancy workout equipment, cold tubs and more all come at a pretty steep price point. That can make you wonder where your money is really going.

However, there are also plenty of things that can boost your mental and physical health that come at a much lower price (many of which are actually free).

You should know that most of those high-ticket items are not necessary and may not even have much of a benefit to you. But the following underrated items can boost your mental and physical health and save your budget as well.

• Morning fresh air: Breathing in fresh air first thing in the morning can provide a host of health benefits. These benefits include increased energy levels, better focus, improved mood, better immune system function and lower overall stress levels. The most amazing thing about this underrated health tool? It is completely free. Even just a few moments outside in the morning can start your day on a wonderful note and improve your health at the same time.

• Daily movement: Exercise and daily movement are two different activities. Experts recommend structured exercise three to five days per week, with at least a couple days for rest. Daily movement, however, is something we recommend doing daily. These are things like taking the stairs instead of the elevator, going for a walk after work, parking farther back in the parking lot, getting up from your work desk to stretch every hour, or having active playtime with your kids. Increasing your daily movement can reduce your risk for chronic health conditions, boost your mood and energy levels, improve your heart and lung health, and more.

• Cold showers: If you spend too much time on social media, you may believe you need to purchase a cold tub or fancy water cooler in order to experience the benefits of cold exposure. However, all you really need to do is turn that nozzle to cold for a few moments before you get out of the shower each day. And while there are some added benefits of submerging yourself in cold water, research shows that cold showers can help to improve your circulation, reduce inflammation and even improve your sleep quality.

• Dancing in the kitchen while making dinner: Not only is dancing a great form of exercise, it can also help to improve your mood. Turning on some music and letting your body move to the beat as you’re cooking dinner is a great way to boost your mood and your energy. And you guessed it: It’s completely free.

• Watching a funny movie: Experts believe that laughing can boost your immune system, relieve stress and lessen anxiety. Laughing has also been shown to release endorphins that help to reduce pain and boost your mood. Rewatching old movies that you love has also been linked with improved mental health. This could be due to the anticipation of familiar scenes within movies we love that triggers the release of dopamine.

• Listening to your favorite song: It’s a well-known fact that music has healing properties, and different kinds of music can elicit different emotions. Putting on a song that you love and letting yourself fully enjoy it can help to reduce stress and anxiety, improve your overall mood and give you a boost in motivation. Listening to music can also aid in pain relief, blood pressure reduction and improved work performance.

• Having a good cry: Many of us are walking around right now feeling stressed and burnt out. Yet many of us also resist the urge to cry on a regular basis because we feel it may make us look weak, or we feel there is no real point in crying. But the research shows something different. Studies show that crying has many health benefits. From helping to reduce stress and tension, to allowing you to feel calmer and enjoy the present moment more, and even to releasing years of pent-up trauma and emotions, allowing yourself to let out a good cry every now and then can improve your health in many ways. And, drumroll please, it’s free!

• Talking to a trusted friend: Opening up to someone else about challenges or issues you’ve been experiencing is a great way to improve your mental health and overall well-being. When we keep things to ourselves and “suffer in silence,” this can lead to anxiety, depression and even physical health issues like poor sleep quality and higher blood pressure. Allowing yourself to open up and be vulnerable with a friend that you trust can help increase your sense of belonging, provide emotional support and more; and when your mental health is good, your physical health can be good too.

• Breathwork: The way that we breathe affects every aspect of our health and wellness. Our breath is the life force within us, yet most people are not aware that we can control our breathing patterns for improved health. Breathwork is the practice of performing various breathing pattern exercises. For example, breathing in over four seconds, holding for four seconds and exhaling over four seconds is known as box breathing or 4×4 breathing. This technique can help to calm the mind and boost your mood. Daily breathwork practices can have a tremendously positive impact on your overall health and wellness, stress levels, sleep quality and more … and again, it doesn’t cost a thing.

The bottom line is that taking care of your health and wellness does not have to be overcomplicated or overly expensive. There are plenty of low-cost things you can do right now that will help to boost your mental and physical health.

When you start doing more of these things on a regular basis, your mind and body will reap the benefits.

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Breathing in fresh air first thing in the morning can provide a host of health benefits. These include increased energy levels, better focus, improved mood, better immune system function and lower overall stress levels.

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