Forget spending big bucks on gym memberships and paying costly fees for get-slim-quick schemes, we've tracked down some of the best low-cost tricks and tips to boost your health.

Jump to it

If you're feeling the financial squeeze, save on expensive gym memberships by using basic exercise equipment such as a skipping rope to keep your body moving. Rediscover your inner child and skip to it - just 30 minutes jumping rope will burn 1470kJ. That's the equivalent of two cupcakes with icing. Skipping will also protect the heart, as it gets your heart and lungs pumping the blood around your body.

Switch off

You don't need to spend a thing to boost your mood, ease irritability and depression, and reduce your risk of heart disease and high blood pressure. Countless studies have found a good night's sleep may do all of this and more. If a quality eight hours in the land of nod is eluding you, try reducing the amount of TV you watch to fewer than two hours a day. TV is one of the biggest stealers of sleep because the bright lights and flashing images can subconsciously leave you restless.

Mushroom magic

Eating white button mushrooms may strengthen your immune system and protect you against catching a common cold - it may even reduce your risk of cancer.

A study in the Journal of Nutrition found inexpensive mushrooms are loaded with anti-tumour, antiviral and antibacterial properties. These results suggest an increased intake of white button mushrooms may promote natural immunity against tumours and viruses. Add them to your stir-fry tonight.

Racing thoughts

Speeding up your thought process may help make you feel happier, increase your energy levels and enhance creativity, found a study by Princeton and Harvard Universities. During the research, participants read a series of statements at varying speeds; half at a pace twice as fast as normal and the others twice as slow. Researchers found regardless of the content - whether it was positive or negative - participants who speed-read reported feeling more creative, powerful, happier and energetic. For a quick mental boost, try these quick-thinking exercises:

• In 60 seconds, list your top 10 holiday destinations.
• In 80 seconds, list 15 of your favourite movies.
• In 90 seconds, name 20 car makes or models.

Cocoa power

While it's not quite a health food, scientists are still discovering the many great health benefits of eating a square or two of quality dark chocolate. From fighting fatigue, helping keep blood flowing and reducing blood pressure, dark chocolate has it all. It even acts as a UV filter making skin look healthier due to increased blood flow.

Epicatechin, one of a group of chemicals known as flavanols in cocoa, is directly linked to improved circulation and other characteristics of cardiovascular health. However, remember to practise portion control otherwise the extra kilojoules you consume will counteract the health benefits.

Bend and stretch

Research has found a surprising 25 per cent of the population have an anxiety disorder that may require treatment. It's normal to feel anxious or fear at different times, however excessive and irrational anxiety can interfere with your quality of life. Yoga may help ease anxiety, found a study by the California State University. In as little as eight weeks, participants who did yoga twice a week felt significantly less anxious, were more motivated and better able to concentrate. Chill out with a yoga DVD or sign up for a class today.

Walk this way

A UK study found voluntary work may hold the key to happiness.

'When we focus on the needs of others we reap benefits ourselves,' Professor Paul Whiteley from the University of Essex says.

'Voluntary activity in the community is associated with better health, lower crime, improved educational performance and greater life satisfaction.' Get some exercise and
boost your mood by volunteering to be a RSPCA dog walker today. For more details visit www.rspca.org.au

By Erin Kisby