The notion of ‘wellbeing’ can often be code for rampant consumerism, especially under the guise of a feminist framework. We know that women’s healthcare is woefully under researched and that conditions that affect us, like endometriosis and perimenopause, can have debilitating side effects with few answers, setting ourselves up with so much fear that we’ll often try anything, at any price. Also, to be fair, the world can often be a dumpster fire and treats are nice!
That said, for every beige-hued, candle-lit, LED-tinged, bougie towel toting sauna centre or yoga studio costing an arm and a leg, be assured that there are many free and accessible ways to enhance your mental and physical wellbeing.
Breathwork is an obvious one, while gardening and grounding (aka walking barefoot in nature) are also up there. Personally I adore cold-ocean swimming in the cooler months, and if I take my dog on a long sweaty walk before I dive in, it’s practically contrast therapy.
But as we all know, wellbeing isn’t a one suits all model – so in the interest of seeking something to suit everyone, I asked an ensemble of people whose advice I rate for some free inspiration.
Brodie Kane, broadcaster and podcaster
Running (ok I know the gear you need costs money, but the actual act is free), and napping. HOW GOOD IS A NAP?!
Monique Fiso, chef
Time in nature. The power of being with Papatūānuku can’t be underestimated. The moment I get outside, I feel better. This can be as simple as a good walk or spending the afternoon foraging.
Jessica Roimata Clarke, co-founder Mother Made and model
Dancing! Sometimes I trade a good night’s sleep for an amazing night of dancing and laughing with friends. It’s my favourite way to unwind and let my hair down. Honestly, the best things in life are free: beach days, time with friends, dancing, and cosy movie nights. Now that I’m in my 30s, I'm starting to know what truly makes me happy and it's much simpler than I had ever let myself believe.
Chantal Cuthers, NZ registered nutritionist
The beach on my own – salt air, sandy toes and listening to the waves. The thing I miss most about not living at the beach is the access to this wellbeing boost at my doorstep without a commute.
Stacy T. Sims PHD, female health and performance physiologist
Riding my bike up a big hill, in the warm sun, with my best friends, and ending with coffee at a beach. But since that is a fleeting opportunity (once every year or two), I also find peace in early morning quietness with deep hip openers.
Keva Stanley, designer Papa Clothing
Our friends have an equal love of puzzling (literal jigsaw puzzles) and since they are only really fun to do once, or at least once every five years, we have started trading our old puzzles and doing each others’. It's also such a lovely way to socialise with friends without spending money or drinking alcohol (unless you want to).
Vanessa Marshall, editor House of Wellness
Definitely something beach-related. Lying under a sunshade reading a book in summer, walking along the shoreline on a blustery winter's day. We're blessed in Aotearoa to have so much coastline right on our doorsteps.
Megan May, founder Little Bird Organics
I’m not exactly an ocean swimmer but I like to go out for a 5-10 minute dip a few days a week all year round. If I’m not near the ocean I’ll go for a bush walk. Recently I’ve started taking a thermos and sitting for a while and having a cup of something. Sometimes it’s a simple kawakawa tea from leaves picked in the bush, other times I take a milk frother and make a cacao mug or matcha. You always come out feeling more alive when you spend time in the sea or nature and there is something about sitting still and having a drink that’s different to power walking in it. I guess that’s what the Japanese would call forest bathing.
Dr Libby Weaver, nutritional biochemist, author, speaker
Watching the sun rise and set. Nature is so magnificent and watching light change never fails to bring a sense of awe, wonder and inner calm.
Jase Te Patu, founder, CEO Hauora Aotearoa, international speaker, mental health advocate
Simple: a hīkoi or walk up a hill or along the waterfront, especially in windy Wellington, is the perfect way to clear out the body, mind and soul. Hauora sorted!
Emma Wehipeihana, doctor (surgical registrar)
Sleep! Sadly this is also a nice to have rather than a reliable activity with my job, but I love sleep almost as much as I love reading fantasy and science fiction novels.
Maia Svadlenak-Gardiner, podcaster and wellbeing advocate
I love practising daily gratitudes (listing five things I'm grateful for every day), affirmations and a hīkoi (walk). These three things address the four Whare Tapa Whā pou (pillars) (hinengaro, tinana, wairua, whānau). They can be done at any point in the day as many times as you like.
Damian Chaparro, founder Aro Ha Wellness Retreat
I worship at the altar of sleep. Everything is better with it, and everything sucks without it. The best hack I’ve found to improve my sleep is making my bedroom screen free.
Julia Matthews, founder and director Two Islands
I love taking my dog for a walk or run in the sunshine. It’s amazing how refreshing it can be to get some fresh air and movement and be in your own little world for a bit.
Jane Cronin, medical herbalist and naturopath Clinicians
I love reading at night to relax ready for sleep and it is a treat on Sundays to lie in and have a read. I just got a Kobo e-reader, so now I get free books from the library. What a great service!
Petra Bagust, podcaster, media chaplain
Self-face massage. Olga Newman of Face Up introduced me to this technique and I love it. I am use a face oil at night while lying in bed so I'm really relaxed and then quite firmly massage different areas of my face like forehead, cheekbones and jawline using my fingers, knuckles and a clear stone oval-ish stone. It’s soothing more than physical tightness and tension away, while also increasing blood circulation to my skull/bones plus my skin feels amazing afterwards.
Otherwise, brushing my hand along different types of plants (hedges/mosses/flowers) while walking – it’s sensational (literally and figuratively). Try it. Dancing alone at home with abandon comes a close second.
Makanaka Tuwe, researcher, storyteller, cultural producer and founder Sesa Mathlo Apothecary
Breath-work. Taking the time to cultivate a relationship with my breath and the way it flows through my body.
Karen Walker, designer
Meditation every morning and most evenings. Yoga every day – even if it’s only 15 minutes lying on a bolster at the end of the day. Walking. I try to do 15kms once a week and rest of the week it’s just a daily 5kms or so from walking the dog, walking to work etc. Tennis once every two or three weeks to really get out of the buzzy brain and focus on that darn ball. Journalling: I try to do every evening to download the buzz and dig into whatever the niggly bits are.
Lucy Vincent, founder Sans Ceuticals
A walk.
Niki Bezzant, journalist; menopause and women’s health advocate
I love a walk. It clears my mind, gets me breathing and connects me with my community. Also: eating enough food. Rejecting diets and diet culture. Unfollowing anyone who makes me feel bad about myself on social media. And practising accepting my body just as it is, every day.
Tanné Snowden, founder and CEO Tronque
I love using guided meditation. I have a very busy mind and feel completely changed whenever I set time aside for meditation.
Ngahuia Williams, model and agency owner
Walking in nature, hiking, swimming in our awa or moana are replenishing modes of energising and calming energy. It connects us to our planet too which is so important. Meditation in the early hours of the day is pretty special also.
Sarah Lindsay, owner Sala Studio
Walking is my favourite free movement practice – it’s how I digest my experiences. I try to walk as often as possible without the distraction of music or podcasts, so I have space just to zigzag between thoughts, find connections between seemingly unrelated experiences, be creative, be bored, and play with my imagination.
My free essential is opening the curtains and exposing my skin to natural light first thing in the morning and before bed. This simple act helps regulate circadian rhythms, improving sleep and overall wellbeing. Finally, my free treat is time. My husband and I work late on Sala, so every few weeks, we put everything down and reconnect over records and dreams, while our little one sleeps. Time is my luxury.
Niki Loe, naturopath and The Beauty Chef ambassador
Me time, breath and gratitude. When it all feels a bit much - and let’s be honest, being human is no joke sometimes! - I like to create a quiet moment that is especially mine, even if it is literally for just one moment. I put my hands to my heart, close down my eyes and repeat “busy but blessed, busy but blessed”. I hold on to the things in my life that I feel most grateful for. Studies show that in a moment of pure, deep gratitude, the human brain cannot experience both stress and gratitude all at once - even if just for that one moment.
Libby Boxall, naturopath, nutritionist and founder Milou Beauty and Dose & Co
Walking! I live in Minnesota where there is an abundance of beautiful lakes in this state. As soon as the temperatures hit above zero, I always ensure I’m outside as much as possible, walking around different lakes. It’s the best thing to do for my mental health, stress relief and overall health and wellbeing that’s free.
