Thanks for scanning our wellbeing poster to find out more about how you could improve your health. We’ve included some additional information below, with the original sources for the information.
7-9 hours sleep every night
Ideally, adults should sleep between 7 and 9 hours a night; sleep deficiency can lead to physical and mental health problems, including heart disease, diabetes, and depression.
150 minutes of moderate exercise each week
The NHS recommends that adults should do some type of physical exercise every day, and aim to do ‘at least 150 minutes of moderate intensity activity a week’ such as brisk walking, riding a bike, hiking or dancing.
5+ 80g portions of fruit/veg per day
Adults should try to have 5x 80g portions of fruit or vegetables every day. Portion sizes can vary:
Two kiwis = one portion
Seven strawberries = one portion
Two slices of mango = one portion
5cm of cucumber = one portion
Three tablespoons of baked beans = one portion
6-8 glasses of water every day
The Eatwell Guide recommends adults should aim to drink 6-8 glasses of fluid per day; water, lower-fat milk and sugar-free drinks all count towards this total.
42% of our time ‘resting’
The book Burnout recommends that we spend 42% of our time resting, including sleep.
10 minutes reflection on gratitude weekly
Research has found that those who wrote about things they were grateful for are more optimistic and felt better about their lives. Quickly jotting down a couple of things you’re grateful for each day could lead to improved health and happiness.
20 minutes of meditation, 2-3 times per week
Meditation has numerous benefits; it can reduce stress, improve memory, and lead to better sleep. The NHS recommends ‘regular’ meditation for a duration of 20 minutes; you can find some inspiration here.
2 hours outside in nature each week
The UK Government recommends that spending two hours of nature per week ‘significantly’ boosts our health and wellbeing.
1 hour a month managing finances
Mind recommends that you should build money management tasks into your daily or weekly routine.
1-3 hours of social interaction per day
Loneliness can lead to physical ill-health; we should have at least seven hours of social interaction per week – whether its with a friend, partner, or passing acquaintance.