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Top tips for staying in shape



Getting into and staying in good shape in essential for your health. Don’t get us wrong we’re not expecting you to become the next Andy Peaty or Andy Murray, but that doesn’t mean your health should take a back seat. Follow our top tips to improve your lifestyle


In order to stay healthy, the NHS suggests that adults aged 19-64 should try to be active daily and should do:

  • At least 150 minutes of moderate aerobic activity a week (this can include a range of exercises should as cycling or walking)
  • Strength exercises on 2 or more days a week that work the major muscles (e.g. legs, back, hip, abdomen, chest, shoulders, arms)


1 in 3 people suffer from poor sleep and we all know that lack of sleep can leave us feeling tired, lethargic, stressed and even grumpy. How much sleep we need can vary from person to person, but as a general rule of thumb most of us need around 8 hours of good-quality sleep a night (some might need more and some less). Finding out what sleeping pattern works for you can be difficult, but if you’re struggling to sleep and feeling the effect, try the following:

  • Sleep at regular times- this programmes the brain and internal body clock to get used to a routine.
  • Make sure you wind-down before bed -try reading a book or listening to relaxing music.


Ensuring you eat a healthy diet is perhaps one of the most important things you can do for your health- it’s essential if you’re looking to get into and stay in shape. If you’re struggling to maintain a healthy diet, try the following:

  • You need a mix of vitamin A (red fruits and vegetables) B (wholemeal bread, cereals, fish and eggs) and C (most fruits and vegetables).
  • Try to avoid fast foods; they may be convenient but because they’re full of junk calories, saturated fats and refined sugars you’ll find yourself caught in the sugar rush/sugar crash loop.
  • Healthy salad bags and ready-prepared stir-fry’s take minutes to cook and will give you a few portions of your five-a-day.


Whilst it’s easy to overlook, drinking healthy is a key part of a balanced diet. Try and make sure that you:

  • Drink 6 to 8 glasses of fluid a day (drinking water is preferable as it is a healthy and cheap choice for quenching thirst)
  • Limit intake of fizzy sugary drinks
  • It is advised that men should not regularly drink more than 14 units a week (for more information visit Drink Aware)


Smoking is bad for your health, and stopping will make your life better. Here’s a few ways your health will improve when you stop smoking:

  • Stopping smoking gives you more energy
  • You’ll feel less stressed
  • You will see improvements in your sex life
  • It can lead to younger looking skin

For more information on stopping smoking, visit the NHS Live Well website.



Article updated on 01.08.2017

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