For your mental and physical health, it’s important not to stand, or sit, still. Research from the University of Sydney indicates that engaging in a few minutes of daily vigorous physical activity can reduce the risk of heart attacks and strokes by up to 45% compared to those who are inactive.
Despite such findings, the UK population is 20% less active than in the 1960s and is on course to be 35% less active by 2030. Taking this onboard means there’s no time like the present to prioritise your health whether through exercise, diet or just by getting into a healthy day-to-day routine.
Physical activity
Regular exercise is crucial for maintaining physical health and preventing chronic diseases. The NHS recommends that adults engage in at least 150 minutes of weekly moderate-intensity activity or 75 minutes of vigorous-intensity activity. Ideally, this should be spread over several days.
For children and young people aged 5 to 18, the guideline is an average of at least 60 minutes of daily physical activity. However, data indicates that only around 44% of children and young people meet the Chief Medical Officers’ guidelines.
But you don’t have to join a gym. Incorporating activities such as brisk walking, cycling, or even vigorous household chores can help you meet these recommendations.
If you feel you need to avoid getting your heart rate up due to background health concerns, investing in an emergency call button from Life Assure could also boost your confidence when taking on exercise like this.
Balanced and nutritious diets
A healthy diet supports bodily functions and reduces the risk of illnesses such as cardiovascular disease and certain cancers. The Eatwell Guide serves as the UK’s blueprint for a balanced diet, offering practical advice on portion sizes, food groups and making choices that can assist healthy weight loss.
Fruits and vegetables: Aim to fill a third of your plate with a variety of these, striving for at least five portions daily.
Starchy carbohydrates: Base meals on wholegrain or higher fibre options like brown rice, wholewheat pasta and potatoes with skins.
Proteins: Include beans, pulses, fish, eggs and lean meats, with at least two portions of fish weekly, one of which should be oily.
Dairy or alternatives: Opt for lower-fat and lower-sugar options.
Unsaturated oils and spreads: Use sparingly.
Mental health and well-being
Mental health is as crucial as your physical health. Recognising signs of mental health issues – such as persistent sadness, anxiety, or changes in sleep patterns – is vital. Effective stress management techniques include mindfulness, regular physical activity and maintaining social connections. The NHS provides resources and support for mental health concerns, offering counselling and therapy.
Healthy routines and habits
Consistency in daily routines fosters sustained health improvements. Setting achievable goals, such as incorporating regular physical activity and adhering to a balanced diet, is fundamental. For those seeking weight loss support, the NHS offers structured programmes and guidance to assist individuals in achieving and maintaining a healthy weight.
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