Five steps to a healthier, more active you

We know that making healthy choices can lead to a healthier, happier and longer life. We also know that it isn't easy.

It takes time and consistency for a new habit to take root. So, to help you get started, here are five activities you can do today to secure your healthier lifestyle for good.

1. Move more and sit less

How many hours in the day do you sit at your desk or on the couch? (You're sitting right now, aren't you?) In our fast-paced modern world, sitting really has become the new smoking. But you can break out of the routine by moving more, starting today.

Just 30 minutes of moderate exercise like walking, running or swimming can improve your physical health, help you sleep better, reduce stress and anxiety and boost your mood. Here are a few things you can try:

1. Set a reminder for yourself to stand up every 30 minutes. Even if you just take a stretch or walk on the spot, it gets your heart working and your blood pumping again.
2. Try housewalking (yes, walking around the house!) to increase your steps when you're too busy for a structured workout.
3. Got at least 15 to 30 minutes to spare? Enjoy free online workouts for all ages on the Vitality Home-Workout Channel.
4. Try a parkrun at select venues across the country and walk or run 5 km safely within a supportive community.
5. Miss the gym? Join the gym with Vitality and save 75% on your monthly membership fees and pay an amazing flat activation fee of only R499 for any gym membership at any Virgin Active or Planet Fitness

2. Eat well and stay hydrated

As with exercise, getting started on your healthy eating journey is the most important part. So, we've put together seven small daily steps you can take to create healthier eating habits over time.

Celebrate the season's bounty with fresh fruits and vegetables. Try to limit your salt, sugar and alcohol intake to avoid dehydrating, and remember to drink plenty of water.

3. Stay sun smart all year round

We love the sun, but it can give you wrinkles, age spots and skin conditions, as well as increase your risk of skin cancer. Whether you're getting active on the road or popping out to buy fruit and vegetables, remember to protect your skin and your eyes from the sun at all times.

1. Wear a broad-spectrum sunscreen with an SPF of at least 50 to protect your skin against South Africa's scorching sun.
2. Add a hat, protective clothing and sunglasses with UV protection
3. Try to avoid the sun between 10:00 in the morning and 16:00 in the afternoon when its rays are the strongest.

4. Get plenty of rest

Good sleep can boost your immune system and your mood. So make sure you get enough sleep so you can recharge your body, mind and soul.

But sleeping better is easier said than done, right? It's important to establish a bedtime routine that's the same every day so your body can learn when it's time to go into rest mode. Here are a few things you can try:

1. Wake up and go to bed at the same time every day.
2. Turn off your devices an hour before you go to sleep.
3. Don't check your devices immediately when you wake up. Enjoy the sunrise or spend some quality time with your loved ones before allowing screens into your life.
4. Avoid caffeine and sugary drinks, especially in the afternoon.
5. Don't exercise before bedtime.
6. Do something relaxing before bed, like taking a gentle bath or reading a book.

Here are a few more ways to improve the quality of your sleep.

5. Watch a sunrise

More than anything, now is the time to prioritise you. To reconnect with yourself and to put yourself at the top of your to-do list. To do the things you love like going for a walk, playing with your pets, listening to music, starting a new book or taking in a sunrise.

Try starting a gratitude journal and writing down all the things for which you are thankful. And, if you dare, go on a digital detox where you turn off all electronic devices for at least a weekend.

Live life with Vitality

At Discovery Vitality, we understand that making healthy choices isn't always easy. That's why we love rewarding you for living a healthier and active lifestyle.