100 Ways to Support Your Wellbeing
Make time count
The desire to extend our years on this planet is hardly a modern-day obsession.
As far back as the 1600s, even Louis XIII was seeking ways to outwit the limits of his health. And it’s easy to understand why – the longer we live in good health, the more time we get to spend doing what we love and being with the people who matter most.
While we often say “time flies when you’re having fun,” it’s worth remembering that time also quietly shapes how we feel, move, and age.
There’s a common myth that ageing is entirely out of our hands – that we simply have to accept what nature gives us. But the truth is more empowering:
We have more influence over how well we age than we’ve been led to believe.
Our ‘healthspan’ – the years we live in good health – can often be extended through small, consistent choices. Yes, health challenges can come our way unexpectedly, but lifestyle habits can significantly tilt the odds in our favour.
Even at Champneys, we regularly see how positive changes in activity, diet, and rest can make a tangible difference.
We get it – there’s no shortage of advice out there, and when you’re already juggling so much, it can feel impossible to add one more ‘healthy habit’ to your to-do list.
So to make things a little easier, we’ve curated a collection of simple, actionable tips that support longer, healthier living.
We’re not suggesting you do them all (who could?). But if just one idea from our list inspires you to make a small change – to prioritise your wellbeing in a new way – then it’s a step worth taking.
Whether it’s learning how to truly relax, caring for your teeth, or simply stressing less about the scales, making one small shift might just help you feel better, live better – and maybe even for a little longer.
Discover 100 small ways to support your long-term wellbeing – and choose the ones that speak to you.
Fuelling your body
plant power
30 and counting...
Consuming 30 plants a weeks is suggested to be the optimum for fibre diversity in our diet, but don't be daunted by the number. Herbs and spices count too.
five-a-day
An apple a day...
Five 80g portions of fruit and vegerables per day help lower the risk of many serious health problems.
if you can
Avoid UPFs
Ultra-processed foods (UPFs) are often high in calories, fat, salt and sugar, and can increase the risk of obesity and type 2 diabetes. So, try to limit them where you can.
less sugar
Switch to sour
The benefits of sourdough have been known for decades. The fermentation process of sourdough bread and high fibre content make it a great option to manage sugar levels.
pasta
Swap white for wholegrain
Switching to wholegrain pasta will increase your fibre, vitamin and mineral intake while helping to lower your risk of heart disease and obesity.
legumes
Beans, beans
A great source of protein and fibre and low on fat, beans have a number of health benefits and are great if you are looking to reduce your meat consumption.
fibre
Your gut's best friend
Fibre doesn't always get the recognition it deserves. It's a key component in our digestion process and is important for overall bowel health and cholesterol.
hydration
Drink more water
Drinking water doesn't just keep us hydrated, it is also known to boost mental performance and your mood. It is reccommened to drink 2 litres a day.
snacks
Healthier pick-me-up
We all need a light bite in between meals every now and then. To stay on the healthier side why not grab a handful of nuts and seeds or a piece of fruit instead of chocolate or crisps.
fruit and vegetables
Eat the seasons
To get the most of your fruits and vegetables try and eat the ones that are in season at the moment. They have higher nutritional value and are cheaper too.
carbs
Don't avoid them
It's a common misconception that you should avoid carbs at all costs.Where in reality, they decrease your risk of cardiovascular disease and should make up a third of our food.
sweet treats
Aim for 70% of cocoa
When look for a sweet treat opt in for dark instead of milk or white chocolate. It contains antioxidants that reduce the risk of heart disease.
love tea
Go green
As well as being another antioxidant, green tea is known to support cognition and maintain weight.
fats and sugars
Go natural
So much of our food contains saturated fats and sugars and the more we have of them, the higher our chance of heart disease becomes.
salt
Less is more
The recommended daily intake of salt is around one level teaspoon. This includes what's already in foods as well as salt added when cooking. Lowering your intake decreases your risk of high blood pressure, heart attacks and strokes.
soft drinks
Might seem harmless
But did you know that a can of pop has more sugar than your whole daily allowance? They often contain many added sugars, which makes them high in calories and a main contributor for weight gain and increased risk of type 2 diabetes.
fermented foods
Feed your gut
Have you tried adding kimchi, kefir or kombucha to your diet? Your gut will thank you if you. These fermented foods can help with digestion, improve your immunity and reduce your risk of heart disease.
processed meats
Try to avoid them
Are ham, bacon and salami part of your daily diet? The World Health Organisation has classified them are a Group 1 carcinogen, meaning there is a strong evidence they can cause cause. Why not opt for chicken or canned fish instead.
fruits and vegetables
Add more colour
Increase your vitamins and minerals intake byt adding foods of varying colours to your plate. For example, red fruits and vegetables contain lycopene, which help protect against certain cancers.
nuts
Look after your heart
The nutrients in nuts are known to descrease the risk of blood clots and circulatory diseases, meaning they can improve your heart health. Yes, they are high in fat, but this is healthier unsaturated fats, so go nuts.
fuel your body
Homemade is better
Cooking from scratch might seem like a lot of effort, however if you take the time to do it you will have more control over waht you are eating. This means you will be fuelling your body with foods that are good for it.As an added bons baking has been found to be good for out mental wellbeing.
olive oil
Switch to extra virgin
Full of antioxidants, including vitamins E and K, which help to improve bone health and prevent blood clotting, extra virgin olive oil is a great kitchen cupboard staple.
herbs and spices
Spice it up
Spices not only make your meals taste better, but they also help to reduce inflammation and lower your blood pressure. Tumeric in particular is rich in phytonutrients which shield cells from damange.
concentrates
Not as healthy as they seem
Although concentrates made from 100% fruit are very high in nutrients, they can still contain additives such as sugars and unhealthy preservatives. So if you are having juice for its nutrients, it's better to opt for fruit.
meals
Little and often
Smaller but frequent meals can boost your metabolism and prevent overating. Experts say it can also prevent chronic diseases and weight gain.
Creating healthy habits
SPF
Don't forget it
It's important to protect your skin from ultra-violet rays. Just because the sun isn't shining, it doesn't mean you are not exposed. Artificial light and screen can also damage your skin. To protect your face, use a quarter of a teaspoon of SPF30 daily.
journaling
Your thoughts on paper
Gain control of your emotiones and improve mental health through journaling. You can start by writing what you are grateful for each morning or evening.
sexual healing
Live a longer life
Having an active sex life has been found to reduce stress and improve your mental health and even reduce the risk of heart disease.
brain
Stay sharp
It's important to keep your brain active as you get older. To ensure your brain stays sharp we recommend daily mental exercises such as crosswords, wordsearch, painting and crafts.
movement
Don't sit for too long
Some say that sitting it the new smoking. And they have a point, sitting for prolonged periods of time can slow down your metabolism, which affects how your body regulates blood sugar and breaks down body fat. We recommend getting up and moving every half an hour.
strength
Protect your bones
Our bones become more fragile with age. That's why it's important to add resistance training to our routines when we are younger. It can protect our bones and prevent them from losing their strength in the future.
cycling
Exercise on your commute
Cycling is a great way to commute to work. It removes the hassle heavy traffic while being a great full body workout. It is also known to reduce your risk of developing chronic diseases.
swimming
Take the plunge
Introducing cold water swimming to your routine has multiple benefits. It's been found to help boost your immunity and increase production of while blood cells. Please consult with your GP before taking part.
improve lifespan
Choose the stairs
Opt for the stairs whenever you can. Taking the stairs is associated with better heart health and improved lifespan.
cardio
Increase your heart rate
Increasing your heart rate through exercise is a great way to train your body to move oxygen and blood to your muscles more effectively
your core
Not just about the six pack
There are many benefits to having a strong core, from improved stability and balance to helping with back pain. And the best thing about core exercises is that 9 out of 10 don't reqire any equipment.
team sports
Exercise and socialise
Taking part in team sports has social and health benefits. You not only get to connect with like-minded people but you will also get a confidence boost.
racquet sports
Better than running
Unlock your inner Rodger Federer and boost your health. A study has found that picking up a racquet sport can reduce your mortality rate and cut your risk of cardiovascular disease, more so than running.
flexibility
Reduce risk of injury
Regular stretching will not only improve your flexibility and physical performance, but it will also reduce your risk of injuries and help your joints reach full range of motion.
winter workouts
Brave the cold
Keep you immunity high and prevent yourself from catching winter colds and bugs by working out in colder temperatures. It makes your immune system work harder which in return helps your body fight off infections.
HIIT workouts
Get fit
Improve your endurance, burn fat and build strength with HIIT classes. They are great for improving cardiovascular fitness, but also perfect when your are short on time.
running
It's better in a group
Running clubs are growing in popularity and there's a good reason for it. They are great for your mental health and improve your social life.
running
Increase your pace
Increasing your running pace doesn't only mean you will reach new personal best, but it's also beneficial for your body. Increased pace put your muscles through a fuller range of motion meaning it also improves your flexibility.
stretching
Don't skip it
It's important to stretch before and after your workouts. It warms up your joints and muscles while improving your flexibility and preventing injuries.
intermittent fasting
Have you tried it?
Many people choose to practice intermittent fasting because it has been found that it helps regulate weight and remove waste materials from cells. Do you think you will give it a go?
food labels
Know what you eat
It's important to know what's in the food that you eat. While you might not be able to cook from scratch all the time, you can still make healthier choices by looking at the food lables of what you purchase. The important things to look out for are fats, saturated fats, sugars and salt.
foam rolling
Reduce soreness
Foam rolling doesn't only reduce sorness and helping you to recover quicker from your workouts. It also helps our parasympathetic nervous system.
positivity
Look on the bright side
Having a positive mindset is not only good for your emotional health but it's shown that it can reduce your risk of dementia.
negative emotions
Face your feelings
It's important to deal with your negative emotions. By facing and saying them out loud, it helps you understand why needs to change, whether it's physical activity or mindfulness.
dance
Move your body
Dancing isn't just a good physical workout. Studies have shown that it can reduce your risk of dementia, because it requires you to use different parts of your brain for coordination.
Looking after your mind
knitting
Great for the mind
You might see knitting as something only your grandmother would do, however you can benefit from it too. It's great way to keep your mind sharp while helping you deal with feelings of depression and chronic pain.
Cold showers
Give them a go
Cold water swimming might not be for you, but why don't you give cold showers a go. Just 2 minutes under the cold water improve your mental health, soothe sore muscles and improve circulations
reiki
Give Japanese healing a go
Relax and rebalance your physical and emotional wellbeing and ease pain with reiki. A Japanese healing technique designed to channel energy from the therapist through touch.
resilience
Learn to bounce back
It's important to learn how to bounce back from stressful situations and setbacks. Having strong resilience helps you safeguard your mental health.
your circadian rythm
Embrace the morning light
Try to get out in the morning sun whenever you can to trigger your body's circadian rythm. By doing so, it will know which biological processes need to take place.
bonjour
Learn a language
Reduce your risk of developing dementia and slow down your cognitive ageing by learning another language.
hobbies
Do what you love
Making time in our daily routine for thing we love to do much more beneficial than you might think. Whether you like to do some gardening, play a muscial instrument or perhaps you enjoy baking, hobbies are know to reduce stress, lower blood pressure and promote good mental health.
laughter
The best medicine
Laughing doesn't just put you in a good mood. It is know to release endorphines, or most commonly know 'feel-good' hormones which in return reduce stress and improve oxygen flow around the body and circulation
Smiling
Fake it 'til you make it
Did you know that even pretending to smile can have a positive impact on your mind and body. Psychologists say that it can elevate your mood and boost immunity and even helo you live longer.
your purpose
Set your goals
Setting daily, weekly or monthly goals gives you purpose. And having a purpose makes your more likely to protect your health.
friends
Make lasting connections
Creating positive and supportive relationships can help you live a healthier and happier live. It's also known to help with loneliness and reduce feelings anxiety and stress.
community
Find your people
Being surrrounded by people that have the same interests and hobbies can be highly beneficial for your mental health. Easy ways to create such connections are volunteering, joining a book club or a sports club.
nature
Powerful and beautiful
There are many benefits to going out in nature, from moving more to combatting seasonal affective disorder, being outside can help you feel better emotionally, psychologically and physically. Why don't you try to go out for a walk during your lunch break and see how it makes you feel?
gardening
Nature's prescription
Looking after your garden isn't only good for the aesthetic of your house. There's evidence that it can promote good emotional health. So much so that some medical professionals are prescribing it as rehabilitation.
healthy habits
Create mindful friendships
Your friends habits can often become your own, whether that's heatly eating or exercising, you are likely to adopt them. That's why it's importnat to surround yourself with people who will encourage positive behaviours.
smart gadgets
Take a digital detox
It's important to take regualr breaks from your phone, laptop or any gadgets you use on a daily basis. Although have become a vital part of our live at work and at home, taking a break from blue light can improve your relationships and your sleep.
imperfections
Nobody's perfect
We are surrounded by unrealistic ideas of beauty and with the use of filters online, it's impossible to know what is natural and what isn't. This can have a negative impact on you health, that's why it's important to learn to love your imperfections.
gratitude
Find joy in the little things
A simple but affective way to improve your mental wellbeing and reduce worrying is through gratitude. We often tend to focus on the bigger picture but it's important to appreciate the little things in our everyday life, like your morning coffee or your evening bubble bath.
kindness
Give back and feel better
Have you ever thought of giving volunteering a go? It's not only good for communities in need but there's also evidence that such acts of kindness can reduce stress and improve our self-esteem.
work
Better with friends
We spend a large part of our lifetime at work. And making friends at work can make your 9 to 5 a lot more enjoyable and it also boosts productivity.
mind and body
Busy isn't a bad thing
We don't mean filling up your diary so much to cause burnout. However leading a sedentary life is linked to many health issues, that's why it's important to stay active. It's also thought to keep you motivated and combat negative thoughts.
noise
Enjoy some quiet time
We are surrounded by noise all the time and it can have a negative impact on your hearing. Constant exposure to noise can cause hearing loss or buzzing in your ears. This is in return can cause stress and potential anxiety for you and the people around you.
air quality
Invisible but impactful
We might not be able to see it, but the quality of the air we breathe has a big impact on our health. If you are someone who suffers from respiratory issues such as asthma can really struggle when the air quality is poor. That's why recommend that you check the air quality around you via the Friends of the Earth website.
age
Don't let it define you
Just because you are past a certain age, doesn't mean you should stop looking after yourself and it doesn't mean that every health issue can be explained by how old you are. Age really is just a number and the more you look after your physical and mental wellbeing the longer you will be able to enjoy all the things you love.
Understanding your health
fitness trackers
Wearable wellness
Wearable fitness trackers aren't just a trend. They have completely changed the world of personalised health care. From sleep health to your heart rate and blood sugar, they give your real-time information helping you stay on top of your health.
portions
Know your size
A popular Japanese saying promotes eating until you are 80% full. This helps people maintain a healthy weight and they often feel fully satisfied after some time has passed from when they stopped eating.
your dna
Inherited health matters
Did you know health conditions such as diabetes and heart disease can be inherited? It's important to know your family medical history, so you have an idea if are at a higher risk of any diseases.
hear rate
Check your pulse
Do you know how well your heart is pumping blood around your body? Having a resting heart rate of 60 to 100 indicates a more efficient heart and better cardiovascular fitness.
workouts
Train smart for you
Not everyone can work out in the same way. What works for some might not work for you. That's why it's important to not compare your workouts to others. Try to set realistic targets that work for you and your style of training.
health checks
Stay one step ahead
Going for regular health checks helps detect any early warning signs of diseases and illnesses which if caught early might not be a big issue.
cancer screenings
Catch it early
Cancer screening is offered by the NHS to people at certain ages, when the risk of developing cancer naturally rises. Taking part can help detect cancer early, when it’s usually easier to treat.
your body
Spot the signs early
Checking your body for any unsual changes is vital for catching diseases in their early stages. It's a good idea to contact your GP if you notice any changes.
burnout
Know the signs
Long-term stress can cause what we call burnout. It often presents in the form of frequent headaches, feeling overwhelmed and having difficulties concentrating.
triggers
Stay ahead of anxiety
Knowing what triggers symptoms of anxiety or depression can help you avoid them and make it easier to deal with them. Whether that's drinking less caffeine or making sure you don't skip meal, it can significantly improve your health.
vitamins and minerals
Everyday essentials
It's important to give your body the essential vitamins and minerals so that it can function properly. From protecting our cells to support our immune system, ensuring we have the right balance is crucial for out health. If you think you might have vitamin deficiency, please consult your GP.
oral hygiene
Protect more than just your gums
Good oral hygiene isn't good only for your confidence and self-esteem. It also ensures that we won't get infected by various bacterias that can be passed on from our mouth to our body. It can also prevent the development of some cancers.
stress
It affects more than just our mind
Stress doesn't only affect out mood, it can significantly disrupt natural body processes such as menstrual cycle and heart rhythms. That's why it's important to know your stressos and how to combat. A great stress reliever is a healthy diet and regular exercise.
mindfulness
Not just yoga poses
It's important that we don't live our lives on autopilot. We should be mindful of our actions and how they can affect our emotional health.
ghrelin
What makes you hungry
Often called the hunger hormone, it's your body's way to letting you know it's time to eat. When levels rise, so does your apetite. But it does more than just make you feel hungry - it also helps protect your heart and supports a healthy metabolism.
sleep
Do you get enough of it?
Sleep might happen without us thining about it, but it's still one of the most important things we can do for our health. It's when our brains process the day and store memories, helping us stay sharp and focused. Aim for seven to nine hours a night to feel your best.
power naps
20 minutes to reset
Call it siesta, a catnap or just a quick rest - a nap can do wonders. It's not just about feeling less tired. A short 20-minute snooze can help you think more clearly and feel better, inside and out.
relaxation
We all need some R&R
We all unwind in our own way, but the effects of taking time our are the same. Rest gives your mind, body and heart a chance to recharge - and that little pause can do a lot of good for your overall health.
personal training
Guidance that keeps you going
Knowing what to do and when to do it at the gym can feel overwhelming. That's where our expert personal trainers come in. They'll help you build a routine that suits your lifestyle, keeps you on track and makes your goals feel more doable.
physiotherapy
Invest in your health
Got a stubborn ache in your back or an old ankle injury that won't go away? It could be time to see a physio. Getting the right support can ease discomfort, help you move better and make a real difference to your everyday life.
your memory
Look after it
Little memory slips, like forgetting a word of misplacing your keys, are completely normal, especially as we get older. But if you've notices bigger changes or anything that feels out of the ordinary, it's a good idea to have a chat with your GP.
your weight
Keep control over it
Carrying extra weight can increase the risk of several health issues, including type 2 diabetes, heart disease and certain cancers. If you're curious about where you stand why don't you book a Wellness Check Up with one of our wellbeing coaches.
dieting
The Yo-Yo effect
Yo-yo dieting, losng weight then putting it back on again, can take a toll on your body. Some research suggests it might affect things like blood pressure and heart rate. The key? Finding a balanced, sustainable approach that works for you. Our expert nutritionists can help you with that.
disconnect
Take some time off
We all deserve a break and there's a good reason for it. Taking time off helps ease work stress and gives your mind a proper chance to switch off. It's one of the best things you can do for your mental health.
your health
It has no age limit
It's never too late to put your health first. No matter your age or the size of the change, taking steps towards better health can make a real difference. Even in your 80s, it's possible to feel better - and maybe even make it to 100!