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Short, practical guides to moving more, eating well and resting properly. Each one lists the WHO or NHS guidance it's based on.
11 guides
How much activity do you really need?
If you've ever wondered how much exercise "counts", the World Health Organization gives a clear answer for most adults, and it's probably le...
ReadStrength training for beginners
Strength training isn't only for bodybuilders. Stronger muscles make everyday tasks easier, support your joints and help keep your bones hea...
ReadBuilding a balanced plate with the foods you love
Eating well doesn't mean giving up waakye, banku or jollof. It's about balance and variety across the day, not a perfect plate every time.
ReadRest days and sleep: how your body recovers
Progress doesn't only happen during workouts. Your body adapts and gets stronger while you rest, which is why rest days and good sleep are p...
ReadWhy warming up and cooling down matter
A few minutes at the start and end of a workout make exercise feel easier and help you move well.
ReadWalking for health
Walking is free, needs no equipment and is one of the easiest ways to be more active. Brisk walking counts towards your weekly activity.
ReadSitting less during the day
Many of us sit for most of the day: at work, on the road and in the evening. The WHO and NHS both advise reducing long periods of sitting an...
ReadCutting down on salt
Most people eat more salt than they need, and eating too much is linked to high blood pressure. The WHO recommends adults have less than 5g...
ReadStaying hydrated in a hot climate
Your body needs water to work well, and in hot weather or when you're active you lose more of it through sweat.
ReadReading food labels
Food labels help you compare products quickly and choose the one that suits you better.
ReadFive keys to safer food at home
The WHO's Five Keys to Safer Food are simple habits that help prevent food poisoning, especially in a warm climate. Keep clean: wash your ha...
ReadThese guides are general information, not medical advice. If you have a health condition, are pregnant or are unsure what's right for you, speak to a qualified health professional.