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1. Exercise is good for you and doesn't have to hurt!
To stay healthy, adults should try to be active daily and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities.
For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around.
However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.
For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
If your activity requires you to work even harder, it is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
2. Food tip one
Fruit and vegetables are part of a healthy, balanced diet and can help us stay healthy. It's important that we eat enough of them.Evidence shows there are significant health benefits to getting at least five 80g portions of a variety of fruit and vegetables every day. That's five portions of fruit and veg in total, not five portions of each. The 5 A DAY campaign is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some cancers.
Men should drink no more than 14 units of alcohol per week, no more than four units in any one day and have at least two alcohol-free days a week.
Women should drink no more than 14 units of alcohol per week, no more than three units in any one day and have at least two alcohol-free days a week.
Pregnant women. Advice from the Department of Health states that ... "pregnant women or women trying to conceive should not drink alcohol at all. If they do choose to drink, to minimise the risk to the baby, they should not drink more than 1-2 units of alcohol once or twice a week and should not get drunk".
4. Food tip two
Eat fish regularly- especially oily fish (salmon, sardines, herring etc). Fish oils are very good for your heart. Try not to eat red meat too often: chicken is healthier .
5. Give up the cigarettes
Of all the things we choose to put into our bodies, it's the single biggest killer, causing heart disease, lung disease and many types of cancer. It also harms those around you and costs a fortune.
6. Food tip three
Eating wholegrain foods(e.g wholemeal bread, wholegrain cereals, rice and pasta) four times a week reduces your risk of cancer by over a third.
7. If you are overweight, try to lose some of it
There are multiple health benefits and you will feel good for it. Crash diets don't work, because you lose a large amount of weight quickly and most people will put it all back on again. Aim for a sensible reduction in the number of calories you eat, combine this with exercise, and you will lose weight gradually and keep it off.