Eating five portions of fruit and vegetables every day will make sure that you get the nutrients your body needs. A good diet will help you to stay healthy, prevent illness and live longer so start today with an extra portion of greens.
With our busy lifestyles it can feel hard to find the time to exercise.
Many of us take vehicles to work, then sit in an office chair all day before coming home tired, at which point we use labour-saving machinery (such as lawnmowers and washing machines) to take the effort out of domestic chores.
But regular exercise is vital to our health. In addition to helping you maintain a healthy weight, exercise helps combat stress, depression and fatigue. In short, the people who feel they don't have time to exercise are probably the people who would benefit the most.
According to the British Heart Foundation, only a third of UK adults achieve the minimum recommended amount of exercise: 30 minutes of moderate activity, five times a week.
But increasing the heart rate for just 30 minutes a day cuts your risk of heart disease in half. You'll also boost your overall immune system.
Pledge to exercise 30 minutes a day and within a few weeks you'll look and feel better. Keep it up, and the benefits will accrue across your whole lifetime.
Commit to taking 30 minutes of exercise every day.
You don't have to do this all one go - you could break it into two 15 minute sections. For example, a brisk walk in the morning and another session after work.
You needn't buy running shoes and head for the gym, either. Any activity that raises your heart-beat and leaves you feeling warmer and breathing harder is doing you good. Try walking, playing sports with a friend, dancing, gardening or even just hoovering the stairs energetically!Take pledge
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