Physical wellbeing

Physical activity and staying active

Physical activity looks different for everyone and there are many ways to build in daily activity around busy schedules, for example, swapping the car to walk a short journey once or twice a week, lunchtime walk, joining a local class with friends and family.

Physical activity is known to reduce the risks of major illnesses such as heart disease and diabetes – it can also help to lower stress and anxiety. The recommended amount of activity for an adult each week is 150 minutes.

The NHS website has simple guidance about how much and which types of activity we should be aiming to do every week

Find out more on the NHS website

Diet and nutrition

Current evidence highlights how diet and nutrition play a key role within our physical and mental wellbeing. A balanced diet helps to reduce the risk of health problems such as heart disease and diabetes. A good nutritional diet also helps improve our mood and energy levels, which are of critical support as we juggle work and other priorities in a busy life.

The NHS recommends that we should maintain a healthy balanced diet by eating a wide variety of foods in the right proportions, as well as drinking at least 6-8 cups of water in order to keep our bodies as healthy as possible.

The NHS Eatwell Guide is a great resource which shows how we can have a healthy diet by trying to:

  • Eat 5 portions of fruit and vegetables every day
  • Cook meals using higher fibre starchy foods such as potatoes, rice and pasta
  • Choose diary or dairy alternatives
  • Eat protein-based foods such as eggs, beans, meat and fish or quinoa, tofu, rice and beans for vegans/vegetarians
  • Choose unsaturated oils and spreads and eat them in small amounts

Sleep

Poor or lack of sleep can affect your health and wellbeing. Research has shown that the lack of sleep can affect our concentration and make us more irritable. It is important to ensure that you get rest and find ways to improve your sleep.

If you’re tired of tossing and turning every night, here are some tips to follow to help you sleep better:

  • Avoid bright screens (e.g TV, phone, laptop) at least 1-2 hours before going to sleep
  • Create a sleeping routine e.g. set some time at night to do something relaxing before going to bed
  • Do not eat heavy meals at night before going to sleep
  • Keep your bedroom and most importantly your bed as clean and comfortable as possible
  • Try some deep breathing exercises or follow a sleep meditation

Sleep apps

There are numerous apps that help with mindfulness training and practice, relaxation and sleep.

Two of the most popular which can be trialled for free are Calm, which includes sleep stories for helping you get off to sleep along with guided meditations and exercises, and Headspace, which has mediation courses tailored to all aspects of life.

Alcohol and smoking

Alcohol plays a huge role within our diet and nutrition, and we should drink responsibly as well as follow the recommended number of units per week.

Smokers can face an increased risk of cancer and other illnesses, as well as a detrimental effect on their physical wellbeing. While it can be a difficult process, there is plenty of free support available to help anybody quit smoking.