Dr Margaret Douglas: Smalls steps to big changes

MANY of us think being healthy means big changes to our lifestyles, eating bean sprouts, and getting sweaty in the gym. But most people can build health into their lives without any big changes - and have fun along the way.

There's no doubt being physically active is good for your health - people who are active are usually a healthier weight, are protected from serious diseases and feel happier and more confident. But you can be active outside of the gym.

Activities like brisk walking for 30 minutes a day can provide all these health benefits. And you don't need to be active for 30 minutes in one go - you can easily do it in ten or 15-minute blocks.

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If you're rarely active, it's best to start with ten minutes and then build up to 30 minutes. Walking is a great way to be active - it's free, you don't need to have any special equipment or clothing and it can be incorporated into your every day life. It's also fun - you can go for a walk with friends, or take the children to the park, and walk there and back.

Most of us would feel better and our health would benefit from eating less sugar, fat and salt, and more fruit and veg. But this doesn't mean going on a special diet; a few simple changes to what you eat every day make a big difference.

We all know we should eat five portions of fruit and vegetables each day. You can easily get your five a day by including a portion of fruit or vegetables with each meal, for example, by having a banana for breakfast, an apple as a mid-morning snack, salad in your sandwich or vegetable soup for lunch and having a mix of vegetables with your evening meal.

Small changes are most likely to help you stay healthy and feel better. There are many ways to make simple but effective changes to activity levels and diet. Small steps really do make a big difference to health.

• Dr Margaret Douglas, Consultant in Public Health, NHS Lothian

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