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Regular exercise decreases the risk of illness such as coronary heart disease, stroke, diabetes and the associated risk factors such as hypertension and obesity.

Try to do 30 minutes of moderate intensity activity 5 days a week, including aerobic and muscle strengthening activities.
Swimming, cycling or brisk walking are all moderate intensity aerobic exercise.
Lifting weights, gardening and yoga are all moderate intensity muscle strengthening exercise.

Try making exercise more fun – try working out with friends or listening to music.

Start gradually and build up to 150 minutes a week with your doctor's permission.

Systolic blood pressure is the pressure in your arteries when your heart contracts and pushes the blood around your body.

To keep your blood pressure within the normal range, try to reach and maintain your ideal body weight, do at least 150 minutes (5 sessions of 30 minutes) of physical activity every week (with your doctor's permission) and follow a healthy diet.

Diastolic blood pressure is the pressure in your arteries when your heart refills with blood in between heartbeats.

To keep your blood pressure within the normal range, try to reach and maintain your ideal body weight, do at least 150 minutes (5 sessions of 30 minutes) of physical activity every week (with your doctor's permission) and follow a healthy diet.

Diabetes is an illness in which the body poorly controls the levels of glucose (sugar) in the blood. It may have no symptoms, particularly in the early stages, but can have severe long term consequences for health. Simple glucose monitoring may be a helpful indicator of its presence.

Fasting blood sugar is a more accurate blood test, taken in the morning before eating or drinking anything. A level above 7mmol/l indicates diabetes.

To keep your blood glucose level within the normal range, try to reach and maintain your ideal body weight, do at least 150 minutes (5 sessions of 30 minutes) of physical activity every week (with your doctor's permission) and follow a healthy diet.

Cholesterol is a fatty substance made in the liver and found in some foods.

Having high cholesterol increases your risk of having a heart attack or stroke. A diet high in saturated fat, smoking, family history and having diabetes or high blood pressure all increase your risk of high cholesterol.

A diet low in saturated fat, regular exercise and quitting smoking will all help to lower your cholesterol.

If these measures don't have an effect your Doctor may prescribe cholesterol-lowering medication.

Men need around 2,500 calories a day and women need around 2,000 calories a day.

Eat at least 5 portions of fruit and vegetables every day, home-made soups, juices or smoothies are a quick and easy way to get some of your 5 a day.

Don't skip breakfast! You're more likely to snack and eat more later in the day.

Include whole-grain foods like brown rice, rye bread and whole-grain cereal with each meal as they'll keep you fuller for longer.

Choose skinless chicken, oily fish and beans which are lower in saturated fat and cholesterol than red meat.

Smoking just 1 cigarette a day triples your risk of lung cancer and raises the risk of chronic lung disease.
Just 3 days after giving up breathing is easier and your energy levels increase.

Studies have shown that even a 5 minute walk or stretch cuts cravings and may help your brain to produce anti-craving chemicals.

It's never too late - quit smoking by 30 and add 10 years to your life, kick the habit at 60 add 3 years to your life.

In the short term, alcohol can impair judgment, resulting in more accidents and risky behaviors. In the longer term excessive alcohol consumption is a risk factor for liver disease, heart problems, high blood pressure, various cancers, and reduced fertility.

It is recommended that women drink no more than one drink a day, and men drink no more than two drinks a day. Both men and women should have drink-free days during the week as well.

Remember that one standard drink contains 0.6 ounces (14.0 grams or 1.2 tablespoons) of pure alcohol:

  • 12-ounces of beer (5% alcohol content)
  • 8-ounces of malt liquor (7% alcohol content)
  • 5-ounces of wine (12% alcohol content)
  • 1.5-ounces of 80-proof (40% alcohol content) distilled spirits or liquor (e.g., gin, rum, vodka, whiskey)
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Weight

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Waist circumference

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Exercise

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Blood pressure

Blood pressure

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blood pressure
Fasting glucose

Fasting glucose

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Cholesterol

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Eating habits

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Smoking

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Alcohol intake

Alcohol intake

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Healthy Range: one drink a day or less

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Mental wellbeing

Mental wellbeing

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