There has never been a better time to kickstart your health – let’s do this!

Physical Activity

• It is never too late to get active to improve your health, so start small and build up, starting from 10 minutes of brisk walking a day.  Remember, every minute counts!
• When it comes to physical activity, some is good, but more is better – the more time you spend being active, the greater the health benefits.
• Improvements in health per additional minute of physical activity is greatest in those doing the least activity, so every step counts!
• Physical activity can help manage stress, improve sleep and increase your enjoyment of life

Nutrition

• Try to aim for around 1,400kcals a day if you’re a woman, and around 1,900kcals if you’re a man.  The NHS Weight Loss Plan can help you get started.
• To be a healthy weight, you should aim to have a BMI below 25 and above 18.5.  NICE recommends¹ that Black, Asian and minority ethnic groups (BAME) should aim to have a BMI below 23 and above 18.5 to reduce risk to health².  You can use the NHS BMI calculator to find out your BMI.
• Choose vegetable-based snacks when you can.  If you’re having packaged snacks, choose those with around 100kcals and stick to two a day max.
• Check the ‘traffic light’ labels and pick foods and drinks with more greens and ambers and less reds.

Stopping Smoking

• It’s never too late to quit – stopping smoking brings immediate benefits to health, including for people with an existing smoking-related disease.
• Local Stop Smoking Services, pharmacists and GPs can also give advice and tips to help smokers quit, including what prescription medicines might be right for them.

These are just some of the adjustments we can make to ensure we’re eating well and moving more.

You can get further help and support at nhs.uk/BetterHealth, including taking care of your mind.

¹ Health Survey for England 2016.

² NICE recommendations 1-18 in Preventing type 2 diabetes: risk identification and interventions for individuals at high risk (public health           guidance 38).