Try these 3 simple ways to improve your health this year

1. Start this – Get walking

Don your trainers or sturdy boots and get walking for better health in 2024. Walking briskly for 10 to 20 minutes a day will help you rack up the 150 minutes of weekly exercise that’s recommended in the Physical Activity Guidelines for Adults aged 19-64.

Walking briskly will help you build stamina, burn excess calories to lose weight and help make your year healthier – and best of all it’s free!

It’s simple too, no fancy equipment required, just a good pair of trainers or walking boots will do, and you can tell if you’re walking fast enough if you can still talk but cannot sing the words to a song.

Start with short brisk walks and increase the distance gradually. Always take some water with you and build your walks into your routine so that it becomes a habit you can easily keep.

A regular walking slot with friends makes a really enjoyable way to exercise whilst we catch up on each other’s lives. Don’t let inactive friends discourage you from getting out; the Ramblers organises group walks for people of all ages, backgrounds and levels of fitness in towns and cities, as well as the countryside – visit the Ramblers website.

But whether I’m walking alone, listening to music or with friends, it’s good to keep the scenery varied by walking through local parks, alongside canals or a circuitous walk to a favourite café for a well-earned drink and a much needed toilet stop!

2. Swap this – Table Salt for Reduced Sodium Salt

Eating too much salt can cause high blood pressure which increases the risk of heart attacks and strokes. A recent study also found that people who add salt to food also increased their risk of developing Type 2 diabetes by nearly 40 per cent.

The NHS recommends that adults should have no more than 6g of salt a day, but the average adult consumes 8.4g/day. “There’s an urgent need to tackle salt intake in the UK to support the nation’s health,” says Dr Sarah Jarvis. “For every 1g of salt we cut from our diet, we could prevent 4,414 premature deaths and save £288 million on the NHS spend.”

“If you can’t remove the salt shaker from the table altogether, reduced sodium salts are a simple and effective way to start lowering your salt intake, and is a method supported by both the World Health Organisation and Resolve to Save Lives .”

Try LoSalt £3.70 70g from major supermarkets and visit Season with Sense for more information.

Other ways you can reduce salt in your diet is to avoid processed foods such as bacon, sausages, ham, pizzas, ready meals and canned soups and broths. Swap salty snacks for healthier fruit and vegetable alternatives, moderate your use of sauces and limit the times you eat takeaways since these can contain higher salt levels. A really good resource on ways to reduce salt from your daily diet is the NHS Healthier Families guide nhs.uk/healthier-families/food-facts/salt/#cut-down

3. Add this – Power up with Protein

“Many people embark on a diet for a healthier start to the New Year but losing weight doesn’t necessarily equate to being healthier. Underweight individuals may face their own set of health risks, such as a weakened immune system, decreased muscle mass, and potential nutrient deficiencies. However, the benefits of being stronger are multifactorial,” says registered Dietitian, Zoe Cottrell.

In fact, getting stronger, enhances metabolism and helps you to manage or lose weight. Other benefits of being stronger include: increased longevity, improved bone health, reduced risk of chronic diseases, improved insulin sensitivity, enhanced joint health and cognitive function, improved posture and balance and reduced risk of falls or injury.

“To maintain strength as we age, we need to combat the loss of muscle and the body’s reduced response to protein by consuming more protein as well as exercising. Unfortunately, our muscles absorb less protein from the food we are eating as we age, and so even if you think you are eating enough protein, the foods we used to eat when we were younger, just aren’t delivering enough protein now we are older,” Zoe says.

“Recent studies recommend that older adults should be consuming between 1.2-1.5g per kilogram of bodyweight (0.6-0.8g per pound), but during the course of her work, Zoe found that many people were unaware of this increased need for extra protein and created Provytl 50+, a supplement to help people bridge the protein gap.

Specifically formulated for people over fifty, it’s a versatile unflavoured and unsweetened protein powder in convenient individual sachets that make it easy to get more protein into your daily diet. Simply mix one 18g sachet per day into smoothies, yoghurt, porridge or into baking recipes. Or alternatively, shake with 200ml water or milk for a protein packed drink. A Trial Pack is £16.96 and includes 4 x 18g sachets of Provytl 50+, 1 x 500ml shaker bottle and 12 inspiring recipe cards. Provytl is also available on monthly subscription for £44.95 per month. For more information visit Provytl 50+ and Take the Provytl 50+ Protein Calculator test! Read more about why you need to eat more protein over 50