10 resolutions for a healthier lifestyle

Walk every day

A 20-minute brisk walk every day will help to keep you fit as well as getting fresh air into your lungs.

Getting out and about will also help to keep you feeling alert and energised, as well as exposing you to melatonin from the sun’s rays – which, in turn, helps you to sleep at night. Sunlight’s a vital source of vitamin D, too, which the body can’t manufacture.

Vitamin D encourages the absorption of calcium and is also thought to help reduce cholesterol levels. How many more reasons do you need to try to incorporate some walking into your daily routine?

Use the stairs, not the lift or escalators

Taking a simple measure like using the stairs rather than the alternatives whenever possible can help to increase your overall fitness levels as well as encouraging mobility.

Climbing stairs will also help to tone your calf and buttock muscles. For extra benefit, use your home stairs as a piece of exercise equipment, running up and down them a few times a day, even when you don’t need to.

Bring your own healthy lunch to work

OK, it’s easier to pop into a sandwich shop or the office canteen for lunch, but there could be all sorts of hidden calories and fat grams in pre-prepared foods that you could avoid by making your own lunch.

It’s not that much of a chore to rustle up some brown pasta and salad or a chicken sandwich on wholemeal bread – and if you don’t add mayonnaise or fat-laden salad dressing, you’ll definitely be better off than if you choose a commercially-made lunch.

Think up a list of easy-to-make dishes that you can prepare for a few days ahead, such as couscous salad,  bean mix and brown rice or roasted veg salad.

Have an extra ‘dry’ day per week

What could be nicer than a gin and tonic after work and a glass of wine with dinner? Well, from your liver’s point of view, an extra day a week off the booze would be a bonus.

Not only will you reduce the risk of alcohol-related disease, you’ll also be taking in less calories and probably finding yourself feeling fresher and more alert in the mornings.

Whatever you usual routine, adding one extra dry day shouldn’t be too hard to do.

Walk to the shops for top-up shopping

Most of us rely on our cars and out-of-town supermarkets for our big weekly shop, but if you can walk to your local shops in between times for topping up your supplies, you’ll be getting some exercise, cutting carbon emissions and supporting local businesses all at the same time!

Walk to the furthest shops  you can manage: just carrying a couple of heavy bags back home will increase the exercise benefit.

Eat your main meal at lunchtime

Try to make lunch your biggest meal of the day – and the one that includes carbohydrates -  to give you more of a chance to work off the calories.

Eating a lighter meal in the evening will help you to sleep better and wake up more refreshed as your digestive system won’t be working as hard. You can still have a proper dinner, but try to avoid eating carbohydrates in the evening, sticking to meat or fish and vegetables instead.

Drink more water

We could probably all drink more water than we do, especially as it helps to flush out toxins from the bloodstream, keep our vital organs hydrated and plump out our skin.

Try substituting at least one cup of tea or coffee a day for a glass of water: if you can manage more switches, then do, but introducing at least one extra glass of water a day should be achievable for all of us.

Drinking a glass of water in between alcoholic drinks on nights out will help to reduce the risk of a hangover, too.

Eat multi-coloured fruit and veg every day

Try to include as many different fruits and vegetables as you can into your daily diet: variety is the key, and the more highly coloured the produce, the more health benefits it confers.

Mixed berries, red, yellow and green peppers, black and white grapes, tomatoes, carrots and green veg all contain valuable nutrients in the form of vitamins, minerals and roughage.

Try to eat them raw or lightly cooked for maximum health benefits – or, if you’re boiling vegetables, try to use the water in a stock or gravy so you don’t miss out on the nutrients that have leached out of the food.

Cut down on refined carbs

A doorstop of freshly baked white bread might be irresistible from time to time, but try to swap at least some of the refined white carbohydrates - bread, rice and pasta - for more wholesome alternatives such as wholemeal, wholegrain and brown varieties.

Unrefined carbs take longer to convert to glucose, meaning you’ll feel fuller for longer and your blood-glucose levels will remain steady throughout the day. Chances are you’ll notice a reflection of the health benefits in your weight, too.