Lifestyle changes to improve your health
Improving your health does not usually require a complete change overnight. Small, realistic steps—repeated over time—can support your physical and mental wellbeing. The most useful changes are those that fit your circumstances and that you can keep up in the long term.
Choose nourishing foods
A balanced diet can help provide the energy and nutrients your body needs. Aim to include a variety of fruit and vegetables, wholegrain foods, and sources of protein such as beans, lentils, eggs, fish or lean meat. Foods containing unsaturated fats, such as nuts, seeds and olive oil, can also be part of a balanced diet.
You do not need to label foods as “good” or “bad”. Try to make nourishing choices more often, while allowing room for enjoyment. Drinking water regularly is helpful too; needs vary, but water is a good everyday choice.
Find ways to move more
Regular movement can benefit heart health, strength, sleep and mood. It does not have to mean joining a gym. Walking, cycling, dancing, gardening and active travel all count. If you are new to exercise, begin with an amount that feels manageable and build up gradually.
UK guidance recommends that adults aim for at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, alongside strength-building activities on at least two days a week. Any movement is better than none, and breaking up long periods of sitting can be a useful first step. If you have a health condition or are unsure what activity is suitable, speak to a health professional.
Make sleep a priority
Good-quality sleep supports everyday functioning and wellbeing. A regular bedtime and waking time, a calm wind-down routine and a comfortable, dark bedroom may help. Limiting caffeine late in the day and reducing screen use before bed can also be worth trying. If sleep problems are persistent or affecting daily life, consider speaking to your GP.
Look after your mental wellbeing
Stress and low mood can affect health and make lifestyle changes harder. Making time for activities you enjoy, staying connected with other people and taking short breaks during the day may help. If you are struggling, support is available through your GP and mental health services. Asking for help is a positive step.
Reduce smoking and alcohol-related risks
Stopping smoking is one of the most beneficial steps you can take for your health. Support from a GP, pharmacist or local stop-smoking service can make quitting easier. If you drink alcohol, drinking less can reduce health risks; the NHS advises adults not to regularly drink more than 14 units a week and to spread drinking over three or more days if they drink that amount.
Set goals that work for you
Lasting change is often easier when goals are specific and achievable. For example, you could add a short walk to your lunch break, prepare one extra meal at home each week, or set a regular time to go to bed. Focus on progress rather than perfection, and adjust your plans when life changes.
Health is influenced by many factors, including income, environment, disability, stress and access to services. Not every change is equally possible for everyone, and setbacks are a normal part of the process. Choose one practical step to begin with, seek support when you need it, and build from there.
Eight Essential Lifestyle Changes for Better Health
- Eat plenty of vegetables, fruit and whole grains.
- Choose water over sugary drinks.
- Aim for 150 minutes of moderate activity each week.
- Include strength exercises twice a week.
- Keep a regular sleep routine and get enough rest.
- Avoid smoking and limit alcohol.
- Take short movement breaks during long periods of sitting.
- Make time to relax and connect with others.
Eat plenty of vegetables, fruit and whole grains.
Eating plenty of vegetables, fruit and whole grains is a simple way to support your health. These foods provide fibre, vitamins and minerals, and can help make meals more satisfying. Try adding fruit to breakfast, including vegetables with lunch and dinner, and choosing wholegrain options such as oats, brown rice or wholemeal bread. Small additions and swaps can make a difference over time.
Choose water over sugary drinks.
Choose water instead of sugary drinks to reduce your intake of added sugar and support good hydration. Keep a refillable bottle nearby, or add slices of lemon, cucumber or fruit for extra flavour. If you usually drink sugary drinks, try swapping one a day for water and build up gradually.
Aim for 150 minutes of moderate activity each week.
Aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking, cycling or dancing. You can spread this across the week in sessions that suit your routine—even short bursts count. Moderate activity should make you breathe faster while still allowing you to talk. If you’re currently inactive, start gently and build up over time; check with a health professional if you have concerns about what’s suitable for you.
Include strength exercises twice a week.
Include strength exercises in your routine at least twice a week to help build and maintain muscle, support strong bones and make everyday activities easier. You can use weights, resistance bands or your own body weight with exercises such as squats, wall press-ups and lunges. Start at a level that feels manageable, focus on good technique and increase the challenge gradually. If you have a health condition, an injury or are unsure where to begin, ask a GP or qualified fitness professional for advice.
Keep a regular sleep routine and get enough rest.
Keeping a regular sleep routine can help your body settle into a healthy rhythm. Try to go to bed and wake up at similar times each day, including at weekends, and allow enough time for rest. A calming wind-down routine and a comfortable, quiet bedroom may make it easier to sleep well. If you regularly struggle to sleep or feel tired during the day, speak to your GP.
Avoid smoking and limit alcohol.
Avoiding smoking and limiting alcohol are two important steps towards better health. Smoking increases the risk of serious illnesses, while drinking less alcohol can reduce related health risks and support better sleep and wellbeing. If you smoke, a GP, pharmacist or local stop-smoking service can help you find support to quit. If you drink, try setting alcohol-free days and keeping track of how much you consume; NHS guidance advises adults not to regularly drink more than 14 units a week.
Take short movement breaks during long periods of sitting.
Taking short movement breaks during long periods of sitting can help you stay active throughout the day. Try standing up, stretching or walking around for a few minutes every half-hour or so—perhaps while making a drink or taking a phone call. These small breaks can be easy to fit into your routine and are a useful complement to regular exercise.
Make time to relax and connect with others.
Making time to relax and connect with others can support your mental and physical wellbeing. Try to set aside a few moments each day for an activity that helps you unwind, such as reading, listening to music or getting outside. Staying in touch with friends, family or your community can also help you feel supported and less isolated. Choose simple, enjoyable ways to make these moments part of your regular routine.