When life is busy, the idea of overhauling your diet or your exercise routine can feel like one more thing you do not have time for. The good news is that you do not need a dramatic change, small, sustainable habits, kept up consistently, do most of the work.
Here are five habits worth building into your routine, plus one that is easy to overlook.
011. Drink more water
The UK government’s Eatwell Guide recommends six to eight glasses of fluid a day. Staying properly hydrated supports digestion, your heart and circulation, temperature control and healthy brain function, and water is free of calories, sugar and caffeine.
Keep a refillable bottle with you and get into the habit of sipping regularly through the day. If plain water is not appealing, try adding fruit, cucumber or fresh mint.
022. Be more active
The target is 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity, a week, plus strengthening activities on at least two days.
That sounds like more than it is. Exercising once or twice a week already reduces your risk of heart disease and stroke, and it helps you sleep better, manage stress and feel happier. A brisk walk at lunchtime, taking the stairs, or getting off the bus a stop early all count.
033. Start the day with breakfast
A healthy breakfast: carbohydrates for energy, protein to keep you full and support your metabolism, sets you up better than an empty stomach and a mid-morning sugar hit. Wholegrain cereal with fruit, eggs, yoghurt or a handful of nuts are all good options.
Shop in advance for breakfast foods you actually enjoy, and set your alarm ten minutes earlier so you have time to eat it.
044. Get more sleep
Most adults need between six and nine hours of sleep a night. Without it, concentration and mood suffer, and over time, poor sleep is linked to anxiety, low mood and a higher risk of high blood pressure, obesity and diabetes.
A regular bedtime, a sleep-friendly bedroom and winding down with a warm bath before bed all help your body clock settle into a steady rhythm.
055. Make time for mental wellbeing
Mindfulness, being present and aware of your thoughts, feelings and surroundings, can help manage stress, low mood and anxiety. It takes a few moments a day: put the phone down, focus on your breathing, and notice what is around you.
Online guided breathing exercises or an app such as Headspace are an easy way to start if it does not come naturally.
06Bonus: schedule regular health checks
Prevention is better than cure. Many conditions develop without obvious symptoms in their early stages, so a routine health check can catch something before it becomes a bigger concern, and give you a clearer picture of your own risks.
- Morning: water, breakfast60 min
- Midday: a short walk or activity break20 min
- Afternoon: a mindful moment10 min
- Evening: wind down, sleep30 min
View as table
| Part of the visit | Typical time |
|---|---|
| Morning: water, breakfast | about 60 minutes |
| Midday: a short walk or activity break | about 20 minutes |
| Afternoon: a mindful moment | about 10 minutes |
| Evening: wind down, sleep | about 30 minutes |
Book an annual health check appropriate to your age, set a reminder so it becomes routine rather than something you keep postponing, and keep a simple note of anything unusual you notice in between appointments.
Small, consistent habits do more for your long-term health than any single big change, and a regular health check is simply another one of those habits.
The Harley Street Ultrasound team
07What happens next
A habit is simply something you do without thinking about it. Pick one or two from this list, give them a few weeks to bed in, and build from there.