How to stay healthy: simple habits that make a difference

What does staying healthy really involve?

There is no secret formula. Most of what keeps you well comes down to a handful of everyday habits: being active, eating well, sleeping well, looking after your mental health and going for health checks. None of them needs to be perfect. What matters is finding habits that fit your life, so you can keep them up.

It is easy to set ambitious goals, especially at the start of a new year, and then drop them a few weeks later. Starting small, and building on what works, is far more likely to last.

How active should you be?

The NHS recommends that adults do at least 150 minutes of moderate activity a week, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running. It also recommends activities that strengthen your muscles on at least 2 days a week, and breaking up long periods of sitting.

That might sound like a lot, but it can be spread across the week in short bursts. According to the NHS, regular activity can lower your risk of major illnesses such as heart disease, stroke and type 2 diabetes, and boost your mood, sleep and energy. Our guide to walking 10,000 steps has more ideas for fitting activity into your day.

What does a healthy diet look like?

A healthy diet is about balance rather than cutting things out. Aim for at least 5 portions of fruit and vegetables a day, and build meals around wholegrains, beans, lentils and other foods high in fibre. The NHS recommends adults aim for 30g of fibre a day, and most of us eat much less than that.

Cutting down on foods high in sugar, salt and saturated fat, and drinking water rather than sugary drinks, also helps. Watch out for products sold as healthy: low-fat foods, for example, can contain more sugar than you might expect, so it is worth checking the label.

How much sleep do you need?

The NHS says most adults need 7 to 9 hours of sleep a night. Good sleep helps your body recover and makes it easier to concentrate, manage stress and make healthy choices. Going to bed and getting up at similar times each day, keeping your bedroom dark and cool, and putting screens away before bed can all help. Our sleep guide has more tips.

How can you look after your mental health?

Looking after your mind is as important as looking after your body. Staying connected with friends and family, being active, learning something new, doing something kind for others and taking time to notice the present moment can all help you feel better day to day.

Simple habits make a difference, such as taking a proper lunch break away from your desk, getting outside in daylight and making time for things you enjoy. If you are struggling, talk to someone you trust or speak to your GP. Our guide to how physical and mental health are connected explains more.

Which health checks should you go for?

Some health problems, such as high blood pressure, high cholesterol and early type 2 diabetes, often have no symptoms. If you are aged 40 to 74 and live in England, you should be invited for a free NHS Health Check every 5 years, which looks at your risk of heart disease, stroke, diabetes and kidney disease.

Going for NHS screening when you are invited, such as cervical, breast and bowel screening, helps find some cancers early. Our guide to reducing your risk of cancer explains each programme.

How do you make healthy habits stick?

Pick one or two changes rather than trying to overhaul everything at once. Make them specific, such as a 20 minute walk at lunchtime three days a week, rather than a vague aim to exercise more. Linking a new habit to something you already do, such as stretching while the kettle boils, makes it easier to remember.

Track your progress if it helps, and be kind to yourself if you slip. Missing a day does not undo your progress. Getting back on track the next day is what counts.