Healthy
Lifestyle
Life
Goals
01
Movement
&
Fitness
Build
a
baseline
you
can
hold
for
years
,
then
add
intensity
.
01
Move
for
30
minutes
,
five
days
a
week
.
Walking
,
cycling
,
swimming
or
a
class
all
count
.
Consistency
beats
intensity
.
02
Strength
train
twice
a
week
.
Hit
every
major
muscle
group
—
legs
,
back
,
chest
,
shoulders
,
core
.
03
Aim
for
7,000–10,000
steps
on
an
average
day
.
More
on
weekends
,
less
on
desk
-
heavy
workdays
.
04
Stretch
or
do
mobility
work
for
10
minutes
after
every
workout
.
Hips
,
hamstrings
,
shoulders
and
ankles
.
05
Take
a
5-
minute
movement
break
every
hour
you
sit
.
Stand
up
,
walk
to
the
kitchen
,
reset
your
posture
.
06
Train
for
one
physical
event
a
year
.
A
10
K
,
a
century
ride
,
a
long
hike
—
something
with
a
date
on
the
calendar
.
07
Keep
your
resting
heart
rate
under
65
bpm
.
Measure
it
monthly
,
first
thing
after
waking
.
08
Walk
or
cycle
for
any
errand
under
two
miles
.
Groceries
,
coffee
,
the
pharmacy
.
1 / 6
02
Nutrition
&
Hydration
Set
defaults
you
don
'
t
have
to
think
about
,
and
cook
more
often
than
you
order
in
.
01
Eat
five
servings
of
vegetables
and
fruit
every
day
.
Three
vegetables
,
two
fruit
is
a
workable
split
.
02
Cook
at
home
at
least
five
nights
a
week
.
Simple
meals
count
—
eggs
on
toast
beats
a
delivery
app
.
03
Eat
25–30
g
of
fibre
daily
.
Beans
,
lentils
,
whole
grains
,
nuts
,
leafy
greens
.
04
Drink
2–2.5
litres
of
water
a
day
.
Keep
one
bottle
on
your
desk
and
finish
it
twice
.
05
Cap
added
sugar
at
25
g
a
day
.
Roughly
six
teaspoons
,
including
what
'
s
in
drinks
and
sauces
.
06
Eat
fish
twice
a
week
,
one
of
them
oily
.
Salmon
,
sardines
,
mackerel
or
trout
.
07
Plan
the
week
'
s
meals
before
you
shop
.
Twenty
minutes
on
Sunday
,
one
grocery
list
,
no
midweek
guessing
.
08
Eat
one
meal
a
day
without
a
screen
.
Notice
what
you
'
re
eating
and
when
you
'
re
full
.
2 / 6
03
Sleep
&
Recovery
Sleep
is
the
goal
most
other
goals
depend
on
.
01
Sleep
7–9
hours
a
night
.
Same
bedtime
and
wake
time
,
within
an
hour
,
seven
days
a
week
.
02
Be
screen
-
free
for
60
minutes
before
bed
.
Read
,
tidy
,
stretch
,
or
talk
instead
.
03
Keep
the
bedroom
dark
,
cool
and
quiet
.
18–19°
C
/ 65–67°
F
,
blackout
curtains
,
white
noise
if
you
need
it
.
04
Stop
caffeine
after
2
pm
.
It
has
a
six
-
hour
half
-
life
—
a
4
pm
coffee
is
still
working
at
10
pm
.
05
No
alcohol
within
three
hours
of
bed
.
It
shortens
deep
sleep
even
when
it
helps
you
fall
asleep
.
06
Get
10
minutes
of
daylight
within
an
hour
of
waking
.
Outside
,
not
through
a
window
.
07
Take
one
full
rest
day
a
week
.
No
training
,
no
catch
-
up
work
—
genuine
recovery
.
3 / 6
04
Mental
Wellbeing
&
Stress
Protect
the
hours
that
belong
to
you
,
and
ask
for
help
earlier
than
feels
necessary
.
01
Meditate
or
practise
breathing
for
10
minutes
a
day
.
A
guided
app
,
a
timer
,
or
four
counts
in
and
six
counts
out
.
02
Write
down
three
things
you
'
re
grateful
for
each
evening
.
Keep
the
notebook
by
your
bed
.
03
Take
a
20-
minute
walk
outside
without
your
phone
,
daily
.
This
is
for
your
head
,
not
your
step
count
.
04
Set
a
hard
stop
to
work
and
hold
it
.
Pick
the
time
,
put
it
in
your
calendar
,
close
the
laptop
.
05
Check
in
on
your
mood
once
a
week
.
Note
energy
,
sleep
and
stress
in
a
single
line
—
patterns
show
up
fast
.
06
Spend
30
minutes
a
week
on
a
hobby
with
no
productive
purpose
.
Guitar
,
chess
,
gardening
,
sketching
—
nothing
that
goes
on
a
résumé
.
07
Say
no
to
one
commitment
a
month
.
If
it
doesn
'
t
fit
your
priorities
,
decline
it
politely
and
quickly
.
08
Talk
to
a
therapist
or
counsellor
when
something
stays
heavy
for
more
than
two
weeks
.
That
'
s
the
threshold
—
not
the
point
where
it
becomes
a
crisis
.
4 / 6
05
Preventive
Health
&
Medical
Know
your
numbers
,
keep
your
appointments
,
and
catch
things
early
.
01
Book
an
annual
physical
and
actually
go
.
Put
it
in
the
calendar
a
year
ahead
so
it
never
slips
.
02
Know
your
five
numbers
.
Blood
pressure
,
resting
heart
rate
,
cholesterol
,
blood
sugar
,
and
waist
measurement
.
03
See
a
dentist
every
six
months
.
Cleaning
and
a
check
for
gum
health
,
not
just
cavities
.
04
Get
an
eye
exam
every
two
years
.
Sooner
if
you
drive
at
night
or
get
headaches
.
05
Stay
current
on
vaccinations
.
Including
the
annual
flu
shot
and
any
boosters
your
doctor
recommends
.
06
Do
a
monthly
self
-
check
.
Skin
,
moles
that
have
changed
,
breasts
or
testicles
.
Know
what
'
s
normal
for
you
.
07
Keep
a
simple
health
record
.
Medications
,
allergies
,
family
history
,
recent
test
results
—
one
page
,
updated
yearly
.
06
Daily
Habits
&
Environment
Make
the
healthy
choice
the
easy
choice
by
changing
what
'
s
around
you
.
01
Keep
a
consistent
wake
time
,
weekends
included
.
Within
an
hour
of
your
weekday
time
.
02
Get
outside
for
at
least
20
minutes
every
day
.
Rain
,
cold
,
heat
—
go
anyway
,
dress
for
it
.
03
Keep
your
walking
shoes
and
a
water
bottle
in
plain
sight
.
Visible
defaults
get
used
;
cupboards
hide
them
.
04
Prep
tomorrow
the
night
before
.
Lunch
,
gym
bag
,
clothes
,
one
task
list
.
05
Cap
alcohol
at
two
drinks
a
week
,
or
none
.
Pick
your
number
and
treat
it
as
a
limit
,
not
a
target
.
06
Quit
smoking
and
vaping
.
Set
a
date
within
two
weeks
and
tell
your
doctor
—
support
doubles
your
chances
.
07
Stock
the
kitchen
with
easy
healthy
defaults
.
Fruit
on
the
counter
,
cut
vegetables
in
the
fridge
,
nuts
in
a
bowl
.
5 / 6
07
Connection
&
Purpose
Loneliness
affects
health
outcomes
as
much
as
smoking
.
Treat
relationships
as
maintenance
.
01
Have
one
real
conversation
with
a
friend
or
family
member
each
week
.
Call
,
don
'
t
text
—
fifteen
minutes
is
enough
.
02
Share
a
meal
with
other
people
at
least
twice
a
week
.
Household
counts
.
So
does
a
work
lunch
that
isn
'
t
at
your
desk
.
03
Join
one
group
that
meets
regularly
.
A
run
club
,
team
,
choir
,
book
group
or
volunteer
shift
.
04
Volunteer
two
hours
a
month
.
Same
slot
each
month
so
it
becomes
routine
.
05
Spend
one
weekend
day
entirely
away
from
work
.
No
inbox
,
no
Slack
,
no
"
quick
check
".
06
Write
down
what
you
want
the
next
five
years
to
look
like
.
One
page
.
Review
it
every
January
.
07
Travel
somewhere
new
once
a
year
.
A
town
over
counts
.
The
point
is
a
change
of
scene
,
not
a
stamp
in
a
passport
.
Star t
her e
Your
first
30
days
Don
'
t
attempt
all
52
at
once
.
Pick
five
,
hold
them
for
a
month
,
then
add
two
more
.
01
Move
30
minutes
,
five
days
a
week
.
The
single
goal
that
makes
the
others
easier
.
02
Keep
a
fixed
bedtime
and
wake
time
.
Pick
them
now
and
put
them
in
your
phone
.
03
Drink
2
litres
of
water
a
day
.
One
bottle
,
refilled
twice
.
04
Take
a
20-
minute
phone
-
free
walk
outside
.
Every
day
,
ideally
before
noon
.
05
Call
one
person
you
care
about
each
week
.
Schedule
it
like
an
appointment
.
6 / 6
