For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

Examples of activities that require vigorous effort for most people include:

• jogging or running
• swimming fast
• riding a bike fast or on hills
• singles tennis
• football
• rugby
• skipping rope
• hockey
• aerobics
• gymnastics
• martial arts

To learn more:

https://www.nhs.uk/live-well/exercise/lower-back-pain-exercises/#video-back-stretches

Fruit and vegetables are a vital source of vitamins and minerals and should make up just over a third of the food we eat each day. It's advised that we eat at least five portions of a variety of fruit and vegetables every day.

There's evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.

Eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion (80g). A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on fresh fruit with natural plain yoghurt in the evening to reach your five a day.

Should be a mix of fruit and veg, in a variety of colours (some people should eat more veg than fruit eg diabetics)

Fruit and vegetable juices and smoothies contain a variety of vitamins that are good for our health.

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your recommended five daily portions of fruit and vegetables. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion. This because fruit juice and smoothies don't contain the fibre found in whole fruits and vegetables. Have other types of fruit and vegetables for the other four (or more) portions.

Fruit juice and smoothies also contains sugar that can damage teeth. It's best to drink them with a meal because this can help protect teeth.

The sugars found naturally in whole fruit are less likely to cause tooth decay because the sugar is contained within the structure of the fruit.

Rolled oats (not instant) will keep you fuller for longer and release carbohydrates more slowly than other high GI foods. (examples of low GI cereals – oatibix (whole biscuits not bites, some forms of muesli), the less processed the foods the better. Monitor for additional sugar content in added fruits etc- raisins and dates etc

Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Low carb, the 5:2 diet, detox, cabbage soup ... there is no shortage of novelty diet programmes promising to help you lose weight fast.

The big question is, do they work? Most do lead to fast – sometimes dramatic – weight loss, but only for the pounds to creep back on again at the end of the diet.

More worryingly, many fad diets are based on dodgy science or no research at all, prescribing eating practices that are unhealthy and can make you ill.

Eat wholegrain foods, such as wholemeal bread, brown rice and pasta. They're digested more slowly than the white varieties, so will help you feel full for longer.

Ideally these should be limited for a more than this if you have trouble sleeping.

Why?

In fact, 95 percent of people use some sort of electronic device at least a few nights a week during the hour before bed. This makes it tougher to fall asleep. Reading a work email at 9:30pm can keep you up with stress, the blue light from the screens mimics daylight and stimulates you, and you can wake up feeling tired, anxious, and depressed.

A standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps?

The average wine drinker in England takes in around 2,000kcal from alcohol every month.

Drinking five pints of lager a week adds up to 44,200kcal over a year, equivalent to eating 221 doughnuts.

Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk.

UK researchers commonly define binge drinking as consuming more than six units of alcohol in a single session for men and women.

Six units is equivalent to drinking between:

For more examples, use Drinkaware's unit calculator.

Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth. Plain tea, fruit tea and coffee (without added sugar) can also be healthy.

If you don't like the taste of plain water, try adding lemon or sugar free cordial

Over 80% of cigarette smoke is invisible and odourless, so no matter how careful you think you're being your family still breathes in more harmful chemicals than you think. This puts your children at risk of serious illness, including meningitis, cancer, bronchitis

When you smoke a cigarette (or roll-up, pipe or cigar), most of the smoke doesn't go into your lungs, it goes into the air around you where anyone nearby can breathe it in.

The only sure fire way to protect your friends and family from second hand smoke is to keep the environment around them smoke free.

Both the driver and the smoker could be fined £50. The law applies to every driver in England and Wales, including those aged 17 and those with a provisional driving licence.

Quitting smoking is not only good for your health, it's really good for your wallet. Smoking is expensive and it all adds up. On average, most people who quit save around £250 each month. What else could you spend that money on?