Five ways to regain control of your physical health

Gosia Bowling and Brendan Street discuss how to get fitter and healthier, from exercising more to having a better sleep routine

CREDIT: This is an edited version of an article that originally appeared on Nuffield Health

A survey earlier this year by Public Health England revealed that the consecutive lockdowns had taken their toll on our physical health, with households across the country reverting to unhealthy eating habits and reducing the amount of exercise undertaken. In light of this, here are five ways you can regain control of your health and fitness.

Get moving

Being active can improve your physical wellbeing and can also help you maintain a healthy immune system and a healthy mind. For healthy adults, the recommendation is to complete a minimum of 150 minutes of moderate intensity exercise across the course of the week. Short duration, very vigorous exercise (around 75 minutes) can also bring equivalent health benefits, so you can choose the types of activities that best suit you and your lifestyle.

Remember, the greatest gains are seen in those who go from doing nothing to doing something; you don’t have to be an athlete – everything you do counts.

Build your strength

At least twice a week, all adults should also undertake resistance training, which increases or maintains muscle strength. The activities chosen should use the major muscle groups in both the upper and lower body.

Daily activities that build strength can include stair-climbing, carrying shopping bags, lifting and carrying children and gardening. In a gym environment this can include activities such as using your own bodyweight, free weights, resistance machines or resistance bands.

Hydrate

It’s recommended we drink six-to-eight glasses of fluid each day. Avoid options with added sugar or sweeteners, or caffeinated drinks as caffeine is a diuretic and causes you to lose water. Drinking more is well worth while as dehydration can reduce your concentration levels, and thirst can be mistaken for hunger, leading to snacking.

Eat healthily

Refined, processed and sugary snacks can compromise immune function, so simple swaps to fruit, vegetables, nuts and seeds are a great way to also get more antioxidants into your diet and this can also boost your feelings of energy and vigour.

Wake up to sleep

A staggering 50% of the UK population report that their sleep has been disturbed, due to COVID-19, and the number of people experiencing insomnia has risen to one-in-four. Google searches for the word ‘insomnia’ have also surged significantly, with searches peaking at around three in the morning. It is vital for health to maintain a regular sleep routine and good sleep hygiene. The quality and quantity of sleep impacts your physical health, mental resilience and immune function.