How much are you willing to spend next year to live freely and fully?
How much do you spend on things that truly improve your health, and how much on things that quietly shorten it? Most people age in one of two ways: spending more on medical care or investing in living fully. But if you think about it, the choices you make today—what you eat, how you move, how you recover—determine whether the years ahead are lived freely and fully.
That’s because the highest cost of aging isn’t money. It’s losing the freedom to do what you want and truly enjoy your days. Moving without pain, traveling spontaneously, playing with grandchildren, or waking up energized is never guaranteed—that’s why prevention is key.
The numbers don’t lie
Studies show that in the Philippines, average life expectancy is 71.9 years, but healthy life expectancy is only 58.8. This can place a heavy financial and emotional burden on families, as managing chronic conditions often requires ongoing medications and care. In fact, numbers from Statista show that the top causes of death include ischemic heart disease, cancer, and cerebrovascular disease, such as stroke.
Imagine if those 13 years (average life expectancy minus healthy life expectancy) could instead be lived pain-free, independent, and surrounded by loved ones—simply by reducing risk through consistent lifestyle changes.
Healthy living can extend not just life but also health span—the years lived fully, independently, and without preventable illness. According to an extensive 2020 BMJ study, adults who consistently practice healthy habits can stay disease-free much longer. Women added more than 10 good years, and men almost eight, compared with those who lived unhealthy lifestyles.
Invest in your wellness journey next year
Next year, spend your time and money on what matters most: your health. Sleep, work, and then focus on yourself—allotting eight hours for each. Small, consistent steps like eating well, moving your body, managing stress, and staying mentally active can make a big difference in your energy and quality of life, while your budget will depend on your lifestyle, income, expenses, and wellness priorities.
Are you ready to start? Here’s how.
1. Health care and disease prevention
Shortens health span: neglecting your body, skipping checkups, or delaying treatment
Extends health span: self-awareness, monitoring regularly, detecting issues early, and taking preventive action
Many chronic conditions develop silently. Feeling “okay” doesn’t always mean you’re healthy. Routine checkups, labs, and consultations reveal what’s really happening inside your body, which allows you to make lifestyle changes before minor issues become serious.
Think about it—the money spent on alcohol, cigarettes, or soft drinks could already cover a year of preventive healthcare.
Investing in an HMO (or any good health plan) is a smart move—my plan costs P55,000/year, though the price depends on your age, coverage, and added benefits. Most HMOs cover consultations, annual physicals, specialist visits, labs, hormone tests, and screenings like mammograms.
2. Nutrition and weight control
Shortens health span: processed foods, excess sugar or alcohol, poor diet, and unhealthy weight
Extends health span: whole foods, balanced weight, adequate protein, fiber, and whole grains
Healthy eating can be affordable. For around P10,000 to P20,000 per month, you can meet nutrient needs with whole foods and essential supplements. Buy nuts, seeds, oats, and grains in bulk, and source fruits and vegetables locally for freshness and savings.
Budget-friendly staples like beans, lentils, eggs, tofu, chickpeas, and mushrooms provide excellent nutrition without overspending.
What drains most budgets are junk foods, sugary drinks, pastries, impulse snacks, and frequent fast food meals, often costing P2,000 or more per month, depending on frequency. A simple strategy is crowding out: Fill your plate with enjoyable, nutrient-dense foods so there’s naturally less space for ultra-processed options and empty calories.
For variety, enjoy eating out intentionally—two to four satisfying meals a month with loved ones, including vegetables, protein, some carbs, and a small treat. For two people, this can cost around P1,000 to P5,000 per meal. This way, you get connection and enjoyment without making restaurant meals a daily habit.
3. Lifestyle activities and formal workouts
Shortens health span: inactivity, sitting too long, and muscle wasting
Extends health span: daily movement, strength, balance, and cardio
You don’t need a fancy gym to start. Walking, taking the stairs, doing housework, or home workouts already strengthen muscles, improve mobility, and boost metabolism for free. Fitness trackers (P2,000 to P10,000 one-time) and online workout videos (free to P1,000/month) make exercise easy and accessible.
Younger adults often thrive in group classes like indoor cycling, dance, or boxing (P1,500 to P10,000/month). Middle-aged adults may invest in strength training with a qualified coach (P2,000 to P20,000/month). In contrast, older adults focus on low-impact movements like yoga or Pilates (complementary to P20,000/month) to maintain balance and independence.
A trainer session (P1,000 to P3,000) gives you a personalized program, teaches injury prevention, and helps you progress safely. Beyond the workout, a coach empowers healthier habits, an investment that goes far beyond just one session.
4. Stress control and recovery
Shortens health span: late nights, alcohol, and chronic stress
Extends health span: quality sleep, stress management, and simplicity
Create a sleep-friendly environment with comfortable bedding (P5,000 to P15,000), a calm, cool, dark room, and tools like meditation apps (free to P500/month) to help you unwind.
Mind-body practices like yoga, meditation, or breathwork can cost P1,500 to P7,000/month at studios or even free via online apps. Occasional simple wellness vacations with loved ones (P5,000 to P50,000 per trip) help you recharge.
Delegating chores or errands, or hiring a helper or assistant (P5,000 to P15,000/month, depending on frequency and tasks), can free up energy for your health, more important tasks, and your loved ones.
5. Personal growth and mental stimulation
Shortens health span: mental inactivity, cognitive decline, and memory loss
Extends health span: creativity, lifelong learning, mental and social engagement
Read or listen to audiobooks (P500 to P1,500/month), listen to podcasts (many free, some P200 to P1,000/month), watch educational content or online courses (P500 to 5,000/month), and dive into topics that inspire you, whether it’s your profession, wellness, business, or a new personal interest.
Engage in activities that challenge your brain: learning new skills (P500 to P5,000/month for online courses or workshops), socializing (mostly free, occasional small costs for outings), or physical activities that require coordination (P1,000 to P5,000/month for classes).
6. Emotional wellness, social connection, and life purpose
Shortens health span: loneliness, isolation, anger, poor coping, and lack of purpose
Extends health span: meaningful relationships, forgiveness, gratitude, love, sense of fulfillment, and spirituality
Emotional wellness grows when you stay connected to yourself and loved ones. Time with family, friends, or pets brings joy, while acts of service and presence create meaning and connection. Social gatherings and bonding moments (P2,000 to P10,000/month, depending on frequency) enrich your life and reduce stress.
And when things feel overwhelming, seeking support from a therapist (P1,500 to P5,000/session) can help you process emotions, build better coping tools, and stay aligned with your purpose.
