Taking the decision to start a healthy habit is half of the battle. We hope you feel inspired to strike one up from our list of 25.
Tell us which ones you’re giving a go below. Scroll right as you go down the list.
26. Wear sunscreen – even in winter
Just because the sun isn’t shining, it doesn’t mean that you are not being exposed to ultra-violet rays. Even artificial light and screens can cause damage to your skin. Try to use one quarter of a teaspoon of SPF30 for your whole face.
27. Write it down
Studies have shown that journaling can help gain control of our emotions and improve mental health. Why not try writing down some things you are grateful for each morning, or in the evening?
28. Sexual healing
You read that right. Having an active sex life has been found to help you live a longer life by reducing stress and improving mental health. Some even say it can reduce the risk of heart disease.
29. Engage your brain
Performing some ‘mental gymnastics’ can ensure your cognitive function stays sharp as we get older. This could be anything that requires mental dexterity or mental effort, like crosswords, painting and crafts.
30. Move every day
Have you heard of the phrase ‘sitting is the new smoking’? Sitting for long periods of time can slow down the metabolism, which impacts the way our body regulates blood sugar and breaks down body fat. Try getting up and moving every half an hour.
31. Weight for it...
As we age, our bones become more brittle and susceptible to breaking. By resistance training in our younger years, it can safeguard our bones from losing their strength in the future. This especially applies to women.
32. Cycle to work
Active commuting, such as cycling, is a great option for time-poor Brits. Two-wheeling it to work takes the hassle out of getting up early for morning classes or working out in the evening. It also improves your risk of developing chronic diseases.
33. Make a splash
Cold water swimming has grown in popularity since the pandemic and with good reason. It’s been found to help boost immunity and increase production of white blood cells. Best to check in with your GP before taking part.
34. I’ll take the stairs
Regularly taking the stairs instead of the lift is associated with better heart health and improved lifespan, research has found; it also counts towards those Vitality Activity points! Even short bursts of activity can help us live longer, it found.
35. Pump it up!
Upping your heart rate through exercise trains your body to move oxygen and blood to your muscles more effectively. That doesn’t mean you need to slog it out in the gym for hours, brisk walking up a hill can have the same impact.
36. Working on my core
Maintaining good core fitness has many benefits, from improved stability and balance to combating back pain. You also don’t need any equipment to do core exercises, so why not give it a go today?
37. It’s a team effort
New research from Vitality has found that only 4% of women take part in team sports[1]. This means many are missing out on vital social and health benefits, including connecting with like-minded people and getting a confidence boost.
[1] Vitality research into Women in Sport, 2024
38. Make a racquet
If you fancy unlocking your inner Rodger Federer, it could boost your health. A new study has found that picking up a racquet sport can reduce your mortality rate by 47% and cut your risk of cardiovascular disease, more so than running or football.
39. All’s well that bends well
Becoming more flexible will improve your physical performance. It not only reduces the risk of injuries but helps your joints to move their full range of motion.
40. Brave the cold
Our immune systems can weaken in the winter months, so it’s a good idea to keep your immunity up to fend off colds and bugs. Working out in colder temperatures makes our immune system work harder which helps the body to fight off infection.
41. Get fit with HIIT
HIIT classes are a great option for improving endurance, burning fat and building strength. They not only improve cardiovascular fitness, but they can pack in a lot in a short space of time. Find a class near you today, you won’t regret it!
42. Join a club!
Did you know that running clubs are as effective for your mental health as anti-depressants? So, why not go to your local parkrun or parkwalk to improve social life and your mental and physical health for free!
43. Up your running pace
Speed training puts your muscles through a fuller range of movements, which can have positive impacts on your flexibility. It will also increases fat-burn by mixing up your pace.
44. Stretch it out
Stretching doesn’t just feel good, it does good too. By stretching your muscles, it keeps them flexible, which is needed to maintain healthy movement in the joints. It’s low impact too, so good for all ages and abilities.
45. Give intermittent fasting a go?
Intermittent fasting works by prolonging the period between when you eat from one day to the next. It has been found to help people regulate their weight and remove waste materials from cells.
46. Be food label curious
It can be confusing to know what you’re looking for on a label, but by doing so, it will help you make more informed decisions about the foods you’re eating. The most important information to look at is fat, saturated fat, sugar and salt.
47. Foam roll with it
Yes, foam rolling is a great way to reduce onset muscle soreness after you’ve done exercise. Not only does it help with recovery but helps our parasympathetic nervous system too.
48. Think positive
Findings from the 2024 World Happiness Report show that those who have positive emotional experiences are more likely to have healthy cognition, which can reduce the risk of dementia. Framing things positively can help do this.
49. But face your negative emotions
Connecting with our negative emotions encourages us to deal with them. It can indicate that something needs to change to improve our wellbeing, whether it’s physical activity or mindfulness.
50. Strut your stuff
Putting on your dancing shoes doesn’t just benefit your physical health. Evidence supports that dancing can reduce risk of dementia as it activates several parts of the brain due to the coordination (or lack of) involved.
