🥗 Eat a balanced diet

Base meals on vegetables, fruits, whole grains, lean proteins and healthy fats. Aim to reduce processed food, added sugars and excess salt.

Try: plate method — half veggies, quarter protein, quarter whole grains.

🏃 Move regularly

Target at least ~150 minutes of moderate aerobic activity per week (or 75 minutes vigorous) plus strength training twice weekly. Break long sitting periods every 30–60 minutes.

• Start with 10–15 minute walks and build up.
• Include bodyweight or resistance exercises twice a week.

😴 Prioritise sleep

Aim for consistent, good-quality sleep (generally 7–9 hours for most adults). Good sleep supports brain, heart and metabolic health.

Fix a nightly wind-down routine and reduce screen exposure 30–60 minutes before bed.

🧠 Look after mental health

Use short daily practices (breathing, 8–10 min meditation, mindful movement) to reduce stress. Stay socially connected — it’s linked to longevity.

🚭 Don’t smoke, limit alcohol

Quitting tobacco and reducing alcohol intake lowers your risk for many diseases. For alcohol, less is better — none is best for health.

⚖️ Healthy weight & screenings

Manage weight with steady, sustainable changes: balanced eating, activity, good sleep and stress management. Keep up routine health screenings (blood pressure, blood sugar, lipids and cancer screening as applicable).

🧩 Support brain health

Adopt anti-inflammatory dietary patterns (Mediterranean/MIND-style), stay physically and socially active, and keep mentally engaged to reduce cognitive decline risk.

👁️ Protect vision

Get regular eye checks, control chronic conditions (like diabetes), protect eyes from UV and avoid smoking to preserve vision with age.