Prevention Lead Gosia Bowling and Head of Emotional Wellbeing Brendan Street share insights on how to boost your fitness and health,ranging from increased physical activity to establishing a better sleep routine.

　　A survey conducted during the COVID-19 pandemic by Public Health England revealed that the extended lockdowns negatively impacted the nation’s physical health.Many households across the country fell into unhealthy eating patterns and reduced their levels of physical activity.

　　-Snacking Habits:One-third of respondents(35%)admitted to consuming unhealthy snacks and drinks at least once daily.Data also showed a 15%rise in sales of take-home snack foods,including confectionery and biscuits.

　　-Exercise Reduction:About 30%of participants reported exercising less in the latter half of the year.

　　-Increased Smoking:29%of smokers acknowledged smoking more since the second national lockdown,citing concerns about their physical and mental health(42%)and financial worries(41%)as the main reasons.

　　-Higher Alcohol Consumption:23%of drinkers(those consuming at least one unit per week)noted an increase in their alcohol intake during the pandemic,reflected in a 28%rise in take-home alcohol sales compared to the previous year.

　　To regain control over your health and fitness,here are five practical steps you can take:

　　1.Get Active

　　Engaging in regular physical activity can significantly improve your overall well-being,including boosting your immune system and mental health.

　　For healthy adults,it’s recommended to aim for at least 150 minutes of moderate-intensity exercise each week.Alternatively,you can opt for around 75 minutes of high-intensity exercise,which offers similar health benefits.Choose activities that align with your preferences and lifestyle.

　　Remember,the biggest benefits are seen when someone moves from being inactive to active.You don’t need to be a professional athlete;every little bit of movement counts.

　　2.Build Strength

　　Adults should also incorporate strength-building exercises at least twice a week.These activities should target the major muscle groups in both the upper and lower body.

　　Strength can be developed through everyday tasks like climbing stairs,carrying groceries,lifting children,and gardening.In a gym setting,you can engage in activities like bodyweight exercises,free weights,resistance machines,or resistance bands.

　　Joining a gym offers various options to target specific muscles.Our gyms are fully equipped with resistance machines and free weights,and we offer group classes like HIIT and BODYPUMP™that focus on strengthening your body using weights and bodyweight exercises.

　　3.Increase Your Water Intake

　　Now is an excellent time to adopt the habit of drinking more water.The recommended daily intake is 6 to 8 glasses of fluids.Avoid drinks with added sugars,sweeteners,or caffeine,as caffeine is a diuretic and can lead to dehydration.Dehydration can affect concentration,and thirst is often mistaken for hunger,leading to unnecessary snacking.

　　Why not start your day with a glass of water with a squeeze of lemon?Sparkling water with fruit or herbal teas are also refreshing alternatives that don’t rely on added sugars.

　　Tracking your water intake and monitoring your urine color can help ensure you’re staying hydrated.Clear,pale urine indicates proper hydration.The NHS urine chart can help you assess if you need to drink more water.

　　4.Improve Your Diet

　　Refined,processed,and sugary snacks can weaken your immune function.Simple swaps,like choosing fruits,vegetables,nuts,and seeds,can increase your intake of antioxidants,which help reduce inflammation in the body.

　　Making healthier dietary choices can also boost your energy levels,especially if you feel sluggish due to a sedentary lifestyle or poor eating habits.Check out our nutrition tips for more ways to boost your energy and explore our simple store cupboard recipes to kickstart your healthy eating journey.

　　5.Prioritize Sleep

　　The disruption to routines caused by being confined at home,coupled with excessive use of artificial light and screens,has wreaked havoc on our sleep patterns.

　　An alarming 50%of the UK population reported disturbed sleep due to COVID-19,and the prevalence of insomnia has risen to one in four people.Additionally,Google searches for the term”insomnia”have surged,peaking around 3 a.m.

　　Maintaining a regular sleep schedule and practicing good sleep hygiene are crucial for overall health.The quality and quantity of sleep directly affect your physical health,mental resilience,and immune function.

　　Explore our sleep-related articles to help reset your body clock and establish better bedtime habits.If you need additional support,our guided therapy and self-help therapy options include a dedicated sleep module.