When it comes to health and keeping ourselves fit there is much to learn and remember; whether it’s sleep health, hydration or fitting in your 150 minutes, things can get forgotten. It’s often the little hacks or tips that we remember and share, so let me drop a few on you!

Start every day and meal time with a glass of water

Begin the day with hydration and your body will thank you. Having water before eating will also help with digestion and controlling appetite. Consider dropping some fruit into your water for an extra burst of flavour and vitamins.

One-foot kettle stands

Every time you boil the kettle stand on one foot (or alternate) for the time it takes to boil. Balance is key for injury prevention and reducing falls as we age ­– work on it!

Vitamin D

A key nutrient and one us Brits are often deficient in, as it comes from the sun! Try supplementing with this vitamin, especially through the winter, as its benefits are wide and cover bone and muscle strength, and heart and lung health.

Stand every 60

This is a good rule to live by if your work is sedentary or office based. Moving every 60 minutes keeps you from stiffening up and boosts blood flow around the body. Try a simple stretch routine or wander to the water dispenser.

Smoothie o’clock

Smoothies are a great time saving and nutrient loading system. Try using a base of water or coconut/almond milk and adding in fruits, vegetables and any nutrient based powders to kick start your day or add in between meals.

Turn off before turning in

A key intervention before hitting the hay is to try to avoid gazing at your phone, tablet or computer screen in the 40-60 minutes before you intend to go to sleep. This helps to better kick start your sleep cycle, allowing melatonin to begin its rounds.

Train to be strong

Being stronger may well lead you to a more functional, longer life! Add in some strengthening exercises to your routine and this will decrease your risk of many chronic conditions such as arthritis, cardiac disorders and over-all health.

Get your colours in

Yes, it’s important to get your 5-a-day in (at least), but also look at the colours you’re consuming. Try to get in at least three different coloured fruits and vegetables in each day; these varied colours provide your body with different phytonutrients and fiber, which are strong antioxidants, reducing inflammation and fighting off oxidative stressors.

HIIT

Following on from my previous article, high intensity interval training is a great tool to fit in effective workouts in a short space of time, with a great outcome on health and the body. Performing short, near maximal bursts of an exercise followed by a longer, less intense duration helps burn fat and develop the cardiac and bodily muscles successfully.

Mix up your routine

Although consistency is key to developing habitual exercise and optimal diet intake, progression often comes in the form of changing routines. With children especially it’s great to experience different sports and activities in order to achieve a wide range of physical and mental benefits. Likewise as adults we should mix up our activities and food to prevent boredom and continue progressing physically and in our overall health!