The Great Swapathon 2012

We all want to feel healthy and trim, but no one wants to deprive themselves of the things

they love. In fact, cutting out the things we love often means we don’t keep up the

changes we make for very long.

One of the best ways to be healthy is to make some lifestyle swaps, and build

them into your life for the long term. The more you do, the better you'll feel.

We can help you with any swaps you would like to make around…

…to help you live a healthier lifestyle

Physical activity

Physical activity, according to the World Health Organisation, is “any bodily movement produced by skeletal muscles that requires energy expenditure”

• Easy ways to increase the amount of physical activity you do:

Park your car further away from the office

Use the stairs instead of the lift or escalator, where possible

Cycle to work on a couple of days per week, or use a bike to go between work meetings

Go for a ten minute walk in your lunch break

Choose activities you enjoy

Involve friends and family to make it more fun and sociable

Benefits of becoming more physically active

• Reduced risk of: Heart disease; Stroke; Type 2 diabetes; Some forms of cancer; Obesity; Osteoporosis.

• Increases HDL cholesterol (the good type)

• Improves fitness• Improves mental wellbeing• Helps remove signs of stress• Boosts self-esteem• Lose weight• Improves your circulation

Managing stress

There are certain times and situations in life that can cause stress. Whether it is your health, moving house, money matters, family or work issues, stress can impact on your health and wellbeing in many different ways.

Healthier lifestyle habits, including exercise can be an excellent way to relieve stress. They may take a little practice to develop, and you might not want to make lots of changes all at once. Find the way that works best for you.

Eating a high fat, sugar and salt diet can increase your anxiety even if there isn’t anything to worry about. Alcohol can stimulate your system, making it difficult to switch off and contrary to popular belief, smoking does not calm your nerves. If you’re struggling to identify the cause of stress, keep a diary for a month and review it to spot the triggers.

Managing stress – the five ways to wellbeing

Connect - With the people around you. Visit www.medway.gov.uk/leisure for ideas.

Be active - Exercising makes you feel good. Visit http://www.medwaygetsactive.co.uk

Take notice - Be aware of the world around you and what you are feeling. Visit www.medway.gov.uk/leisure

Keep learning - Learning new things will make you more confident, as well as being fun to do.

Visit www.medway.gov.uk/adultlearning

Give - Do something nice for someone. Visit www.medway.gov.uk/volunteer

Quitting smoking

• Giving up smoking is one of the most important steps you can take to improve your health and protect those around you. Smoking can cause lung cancer, heart disease and bronchitis.

• Not only is a smoker’s health at risk, but people that breathe second-hand smoke are at risk of the same diseases. Children in particular are affected by second-hand smoke because their bodies are still developing.

Benefits of quitting smoking

The quitting timeline

• After 20 minutes your blood pressure and pulse return to normal.

• After 24 hours your lungs start to clear.

• After two days your body is nicotine-free and your sense of taste and smell improve.

• After three days you can breathe more easily, and your energy increases.

• After two to 12 weeks, your circulation improves.

• After three to nine months coughs, wheezing and breathing improves.

• After one year your heart attack risk is half that of a smoker.

• After 10 years your lung cancer risk is half that of a smoker.

Ten ways your health will improve:

•Younger looking skin

• Better breathing

• Longer life

• Less stress

• Better sex

• Improved fertility

• Whiter teeth

• Improved smell and taste

• More energy

• Healthier loved ones

Easier ways to drink sensibly

Having a drink may feel like an easy way to unwind at the end of the day but one glass can often lead to two or three.  Before you know it, you’ve had half a bottle, and you could be on the path towards harmful drinking.

Drinking is linked to a number of cancers, including mouth cancer, oesophagus cancer and larynx cancer (throat cancer). For women, there’s also a higher risk of breast cancer. Most people who have health problems from drinking aren’t alcoholics – they’re just people who’ve regularly been drinking above recommended limits for some years.

Did you know, the average wine drinker consumes an extra 2000 calories each month?

Easier ways to drink sensibly

• Keep a record of your drinking to help you get to grips with units and different levels of drinking

• Try a new non-alcoholic tipple. ‘Mocktails’ make a refreshing alternative

• Alternate alcoholic with non-alcoholic drinks

• Swap your regular beer or lager for a light version

• Top your drink right up with a reduced calorie, alcohol free mixer

• Go for smaller sized glasses or a bottled beer

Healthy eating

Eating a healthy diet is not just for those wanting to lose weight. It is important for everyone to ensure that the body gets the important nutrients needed to function to the best of its ability. A healthy diet can also help towards preventing diseases such as heart disease, stroke and cancer.

To have a healthy diet, try to follow these eight simple steps:

• Try to base your meals on starchy foods• Eat lots of fruit and vegetables• Eat more fish• Cut down on saturated fat and sugar• Try to eat less salt – adults no more than 6g a day• Get active and try to be a healthy weight• Drink plenty of water• Try not to skip breakfast

Easier ways to eat healthily

• To help reduce your salt intake why not try using herbs and spices to flavour food first; don’t add salt while cooking – only add at table if necessary after tasting first; try and choose lower salt options where possible

• When planning meals try to choose meals that are vegetable and fruit based; tomato sauces, vegetable soups, casseroles and avoid the use oil, cream, butter and cheese

• To help reduce your saturated fat intake why not try trimming the visible fat of your meats before cooking; if you need to fry use an oil (sunflower, vegetable, olive) not butter or lard; when using a moist sandwich filling try avoid using butter or if necessary opt for a lower fat spread.

• Try choosing fruit and vegetables that have a variety of colours and textures, not only will this help to keep you interested in your food but will also ensure that you are getting most of the wide range of nutrients fruit and vegetables provide