A group of women doing a fitness class on yoga mats in a bright studio
Healthy Habits
Today's check-in

A practical guide to living well

Small habits, done daily, add up to a healthy life.

You don't need a total makeover. Pick one habit, start small, and build from there. Each section explains why it matters, the target experts recommend, and simple first steps.

Explore the 10 habits Track today
150 minmoderate activity a week
2+ daysof strength training
7–9 hof sleep a night
5 a dayportions of fruit & veg
Person gripping a loaded barbell on a gym floor, ready to lift
Target2+ days / week
MoveStrength

Go to the gym and lift

Strength training builds muscle and bone density, keeps your metabolism active, and protects your joints and balance as you get older. Everyday tasks like carrying shopping and climbing stairs get easier too.

Work all the major muscle groups: legs, hips, back, chest, shoulders, arms and core.

How to start

  • Learn five basic movements: squat, hinge (deadlift), push, pull and carry.
  • Start light with good form. Add weight only when the last two reps feel controlled.
  • Give each muscle group about 48 hours to recover before training it hard again.
  • Ask for a gym induction or book one session with a trainer. No gym? Push-ups, squats and lunges at home count.
Three people running together along a road at sunrise
Target150–300 min / week
MoveCardio

Exercise and move every day

Regular movement strengthens your heart and lungs, lifts your mood, helps manage weight, and lowers the risk of type 2 diabetes, heart disease and some cancers. Every minute counts, even in short bursts.

That's moderate activity, or 75–150 minutes if it's vigorous like running.

How to start

  • Take a brisk 30-minute walk five days a week. Brisk means you can talk but not sing.
  • Choose activities you enjoy: dancing, cycling, swimming, football or a class with a friend.
  • Take the stairs and walk short trips instead of driving.
  • If you sit for work, stand up and move for a few minutes every 30 to 60 minutes.
A colourful bowl of salad with tomatoes, avocado, chickpeas, sweet potato and greens
Target½ plate veg & fruit
EatNutrition

Eat a balanced diet

Food is fuel and repair material. A varied diet rich in plants gives you fibre, vitamins and minerals, keeps energy steady through the day, and lowers the risk of many long-term diseases.

Fill the other half with ¼ whole grains and ¼ protein, and drink water with it.

How to start

  • Add at least one vegetable to every meal and aim for five portions of fruit and veg a day.
  • Swap white bread, rice and pasta for whole-grain versions.
  • Choose beans, fish, eggs, poultry or tofu for protein. Keep processed meat occasional.
  • Cut back on sugary drinks and ultra-processed snacks, and keep salt under 5 g (about a teaspoon) a day.
A woman sleeping peacefully on a soft pillow
Target7–9 hours / night
RestRecovery

Get good sleep

Sleep is when your body repairs muscle, your brain stores memories, and your immune system recharges. Short sleep affects hunger hormones, mood and focus, so it quietly undermines every other habit on this page.

That's for adults. Teenagers need 8–10 hours.

How to start

  • Wake up at the same time every day, weekends included. A steady wake time sets your body clock.
  • Put screens away 30–60 minutes before bed and dim the lights.
  • Keep your bedroom cool, dark and quiet, around 18 °C (65 °F).
  • Avoid caffeine after early afternoon and heavy meals or alcohol close to bedtime.

Getting started

Progress, not perfection.

Trying to change everything at once rarely lasts. Instead:

  1. Pick one habit from this page.
  2. Make it small enough to do on your worst day.
  3. Do it for two weeks, then add the next.
A clear glass of fresh water with bubbles
Target6–8 glasses / day
EatAdded

Stay hydrated

Water regulates your body temperature, carries nutrients, cushions joints and helps digestion. Even mild dehydration can cause headaches, tiredness and poor concentration.

Drink more in hot weather or when you exercise.

How to start

  • Drink a glass of water as soon as you wake up.
  • Carry a refillable bottle and finish it by set times through the day.
  • Check your urine: pale straw colour means you're well hydrated.
  • Swap sugary drinks for water, sparkling water, or tea without sugar.
A person meditating cross-legged at sunset among palm trees
Target10 quiet min / day
MindAdded

Manage stress and care for your mind

Long-term stress raises blood pressure, disturbs sleep and drives cravings. Looking after your mental health is as important as looking after your body, and the two affect each other.

Breathing, prayer, journaling or simply sitting quietly all count.

How to start

  • Try 4-7-8 breathing: in through the nose for 4, hold for 7, out slowly for 8. Repeat four times.
  • Write down what's on your mind before bed so it's on paper, not in your head.
  • Take real breaks from work and notifications, and learn to say no to extra commitments.
  • If low mood or anxiety lasts more than two weeks, talk to a doctor or counsellor.
A sunlit forest path between tall green trees
Target120 min / week
RestAdded

Get sunlight and time in nature

Morning daylight helps set your body clock, so you feel alert in the day and sleepy at night. Sunlight helps your skin make vitamin D, and time in green spaces is linked to lower stress and better mood.

Parks, woods, gardens and time by water all count.

How to start

  • Step outside for 10–15 minutes within an hour of waking up.
  • Take phone calls or lunch breaks outdoors when you can.
  • Plan one longer walk in a park, trail or beach each weekend.
  • Wear sunscreen and a hat when the UV index is 3 or higher.
A group of friends sitting with arms around each other looking out at the sea
Target1 real chat / day
ConnectAdded

Stay connected to people

Strong relationships are one of the most consistent predictors of a long, healthy life. Loneliness is linked to higher risk of heart disease, depression and memory decline, while good company eases stress.

In person, by phone or on video.

How to start

  • Put a weekly call or meet-up with a friend or family member in your calendar.
  • Share meals with others when you can, and keep phones off the table.
  • Join a club, team, faith group or class built around something you enjoy.
  • Volunteer. Helping others builds connection and purpose at the same time.
An alcohol-free mint and lime drink in a glass on a wooden board
Target0 cigarettes · ≤ 14 units
PreventAdded

Limit alcohol and avoid tobacco

Smoking and vaping damage your lungs, heart and blood vessels, and quitting at any age adds years to your life. Alcohol disrupts sleep, adds empty calories, and raises the risk of several cancers. Less is better.

Keep alcohol to 14 units a week or less, spread over three or more days.

How to start

  • Have several alcohol-free days each week and try alcohol-free drinks when you go out.
  • Alternate each alcoholic drink with a glass of water.
  • To quit smoking, combine a free stop-smoking service with nicotine replacement. It more than doubles your chances.
  • Notice your triggers (stress, certain friends, after meals) and plan a swap for each one.
A stethoscope resting beside a doctor's laptop
TargetOnce a year
PreventAdded

Get regular health check-ups

Many serious conditions, including high blood pressure, type 2 diabetes and some cancers, cause no symptoms early on. Regular checks catch problems when they are easiest to treat.

Plus a dental check every 6–12 months.

How to start

  • Know your numbers: blood pressure (healthy is below 120/80 mmHg), cholesterol, blood sugar and waist size.
  • Ask your doctor which cancer screenings are due for your age and family history.
  • Keep vaccinations up to date, including the yearly flu jab if recommended for you.
  • Book dental and eye checks, and don't ignore new lumps, pain or changes that last.

Daily tracker

Today's check-in

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