This guide was originally written as part of Science for Healthy Living but has been moved to the useful resources section as it contains so many useful links.
The page was last revised in July 2024.
1 – Don’t smoke and don’t breathe others’ tobacco smoke
Find out more about the effects of smoking and for information and advice to help you quit smoking visit the NHS Quit Smoking section.
There is also a dedicated NHS site for Better Health to help you Quit Smoking
Download the free NHS Quit Smoking app
Use the NHS Quit Smoking app to help you quit smoking and start breathing easier.
The app allows you to:
- track your progress
- see how much you’re saving
- get daily support
If you can make it to 28 days smoke-free, you’re 5 times more likely to quit for good!
2 – Eat at least 5 portions of fruit and veg each day and cut down on fat, salt and added sugar
Find out more about how to have a healthy diet on the Food Standards Agency’s EatWell Guide and Resources.
Also, visit the NHS Eat well pages for information and guidance about eating a healthy, balanced diet.
3 – Be physically active!
Adults should do some type of physical activity every day. Exercising just once or twice a week can reduce the risk of heart disease or stroke.
Find out from the NHS Exercise pages why exercise is an essential part of a healthy lifestyle.
Discover exercise guidelines and workouts to help improve your fitness and well-being.
There is also a dedicated NHS site for Better Health to help you Get Active
Walk London! Also, check out Transport for London’s Top Walking Routes; beautiful and interesting walks can be found across central and Greater London.
Couch to 5K
A running programme for absolute beginners, Couch to 5K has helped millions of people like you start running.
The app:
- has a choice of 5 trainers to motivate you
- works with your music player
- tracks your runs
- connects you with other Couch to 5K runners
Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.
Active 10
The Active 10 app anonymously records every minute of walking you do. Just pop your phone in your pocket and away you go!
The app:
- tracks your steps
- helps you set goals
- shows you your achievements
- gives you tips to boost your activity
Did you know walking briskly, even for 1 minute, counts as exercise? What are you waiting for – take your first steps today!
4 – Maintain, or aim for, a healthy weight
(BMI of 18.5 to 24.9)
Use the NHS Health Assessment Tool to Calculate your body mass index (BMI)
Check your BMI to find out if you’re a healthy weight for your height.
https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/
On the NHS Healthy weight pages, you can find information and advice for adults and children about healthy weight, including how to find out if you’re a healthy weight.
If you are overweight, there is a dedicated NHS site for Better Health to help you Lose weight.
If you’re overweight, losing weight has many health benefits. It might help reduce the risk of developing health conditions such as high blood pressure, heart disease and type 2 diabetes.
Making small, simple changes to what and how much you are eating and drinking can help you lose the pounds.
https://www.nhs.uk/better-health/lose-weight/
Download the free NHS Weight Loss Plan
Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight.
The plan is broken down into 12 weeks so you can:
- set weight loss goals
- plan your meals
- make healthier food choices
- get more active and burn more calories
- record your activity and progress
Don’t worry, the app makes it easy for you – just take it one week at a time. Let’s make “one day” today!
5 – If you drink alcohol, have no more than 14 units a week
Check out the NHS Alcohol advice pages for information about alcohol misuse as well as advice and support for reducing the amount of alcohol you drink.
There is also a dedicated NHS site for Better Health to help you Drink less
Cutting back on the booze is an effective way to improve your health, boost your energy, lose weight and save money.
If you drink nearly every day, drinking less might lower your risk of having high blood pressure. With the right help, it’s easier than you think.
Download the Drink Free Days app
Feel healthier, lose weight and save money by picking your days to go drink-free.
One simple way to cut down is to have at least a few drink-free days every week, so choose yours and get practical support to stick with it.
With the app, you can:
- update and track your drink-free days
- get simple and practical tips to help you control your drinking
- receive reminders when you need it most
- celebrate milestones when you reach your targets
6 – Protect yourself from the sun. Cover up, keep in the shade, never burn and use factor 15 plus sunscreen. Take extra care to protect children.
Visit the NHS Sunscreen and sun safety pages for advice for adults and children on sunscreen and sun safety in the UK and abroad.
Sunburn increases your risk of skin cancer. Sunburn does not just happen on holiday. You can burn in the UK, even when it’s cloudy.
There’s no safe or healthy way to get a tan. A tan does not protect your skin from the sun’s harmful effects.
Aim to strike a balance between protecting yourself from the sun and getting enough vitamin D from sunlight.
7 – Practise safer sex – use a condom
Learn more about sexual health from NHS Sexual health pages
Find out information and advice about sexual health, including contraception and sexually transmitted infections (STIs).
8 – Decide to go for cancer screening when invited
Find out more by visiting the NHS Screening and early diagnosis pages
NHS cancer screening programmes can help to diagnose cancer or risk of cancer earlier and improve the likelihood of successful treatment. There are three national cancer screening programmes in England.
9 – On the roads, THINK! safety
Find road safety advice on the Government’s THINK! website.
The UK government has been running road safety campaigns for more than 75 years. Since 2000, THINK! has become recognised internationally for its iconic and ground-breaking campaigns that have challenged dangerous behaviours on Britain’s roads.
10 – Manage stress levels – talking things through, relaxation and physical activity can help
If you’re stressed, whether by something at school, your job, or something more personal, the first step to feeling better is to identify the cause.
The NHS 10 stress busters page suggests 10 things you can do to address stress.
More broadly than stress, the NHS Better Health – Every mind matters website has a wealth of information to help you have positive mental health.
Further advice on other topics is available on the NHS Live Well page
