Keeping fit and healthy probably has more awareness these days than it ever did, yet in a way it is harder than ever for us to follow this route.

Many of us are desk-bound, leaving only to grab a quick lunch (although this is often eaten at the desk) or worse a cigarette, but otherwise we spend hours on end sitting down.   Even if you do have an active outdoor job then there may be another area of your health you are neglecting, such as your diet.   Whatever your situation, it’s worth taking time out to assess your lifestyle to see if there are ways you can change it to improve your health and well-being.

 
Here’s our guide to some top tips to help you feel and look better…
 
5 a day – make sure you eat at least 5 portions of healthy fruit and vegetables every day (0ne portion is equal to 80g in weight).
 
These don’t have to be ones you consume separately, so any found in stews, soups etc. all count, as do ones in pre-packaged meals (although you need to be aware these foods are often high in salt, sugar and fat, so should be eaten in moderation).
 
Don’t forget dried, canned or frozen fruit or vegetables as these count too, but potatoes don’t, as they are a ‘starchy food’. Vitamin supplements are not included either.
 
Smoking – if you don’t smoke then don’t start and if you do then stop.  Smoking causes many serious and fatal diseases including lung cancer, heart disease, bronchitis and emphysema. It also causes many other cancers, respiratory diseases, strokes and can affect fertility.
 
Cigarettes contain over 4,000 toxic chemicals and around 50 of these cause cancer.

There are many different methods to help you stop, including patches, gum and alternative therapies, such as Hypnotherapy.
 
Alcohol

Although alcohol is part of our culture, you shouldn’t forget that it can cause serious health issues if abused.
 
Did you know that alcohol shrinks your brain and that’s what causes the dehydration in your thumping headache the morning after a hard night? Or that as many as 33,000 people in the UK die from alcohol related causes each year- that’s ten times as many people as die on the roads every year.
 
The Government's guidelines on alcohol say that a man should not regularly drink more than 3-4 units a day and a woman should not regularly exceed 2-3 units a day.
 
Exercise – get breathless with good exercise at least three times every week to improve your fitness.
 
A 30 minute period of exercise taken regularly will improve your health and fitness dramatically and also reduce your risk of illnesses, such as heart disease.
 
For adults you should ideally be doing 30 minutes at least five days a week, although the 30 minutes doesn’t have to be done all in one go.
 
This doesn’t mean you have to go to the gym; there are lots of activities that will be equally beneficial, including dancing, walking, swimming and badminton.
 
Other forms of exercise that are not necessarily energetic, but offer great benefits for your fitness include Yoga and Pilates.
 
‘Lifestyle exercise’ such as walking the dog or walking to the shops (instead of driving) also counts towards your time.