Preventative Health Hub

Regular physical activity

Regular movement is one of the most effective ways to protect both your physical and mental health. Being active helps reduce the risk of heart disease, type 2 diabetes, some cancers and musculoskeletal problems, while also improving mood, reducing stress and boosting energy levels. Even short bursts of movement throughout the day can make a meaningful difference.

Ways to move more:

• Break up long periods of sitting or standing by moving or stretching.
• Consider a short walk before work, during your breaks, or while taking phone calls where possible.
• Stretch regularly if you work at a desk.
• Take the stairs where possible.
• Build activity into your commute or daily routine.

Discover ways to help you stay motivated with physical activity:

Eat a healthy, balanced diet

A balanced diet provides the nutrients your body needs to function at its best. Eating well supports your heart, helps maintain a healthy weight, improves energy levels and concentration, and can lower your risk of conditions such as type 2 diabetes, heart disease and some cancers. Staying well hydrated is equally important for your physical and mental wellbeing.

Ways to eat well:

• Fill your meals with plenty of fruit, vegetables and wholegrains.
• Include lean proteins and healthy fats.
• Remember to keep hydrated throughout the day.
• Plan meals and prepare healthy lunches in advance.
• Keep nutritious snacks available to reduce the temptation of less healthy options.

Explore more about what a healthy balanced diet looks like at British Nutrition Foundation.

Prioritise good quality sleep

Sleep is essential for both body and mind. Good quality sleep supports concentration, memory, mood and immune function, while helping your body recover and regulate hormones that influence appetite, blood pressure and blood sugar. Poor sleep over time can increase the risk of several long-term health conditions.

Ways to improve sleep:

• Keep a consistent bedtime and wake-up routine.
• Reduce screen time before bed.
• Limit caffeine and alcohol later in the day.
• Create a comfortable, relaxing sleep environment.
• Aim for enough sleep to feel rested each day.

Read more about sleep problems and things you can do here.

Manage stress and mental wellbeing

Looking after your mental wellbeing is an important part of protecting your overall health. While some stress is a normal part of life, ongoing stress can affect both physical and mental health, increasing the risk of issues such as high blood pressure, poor sleep, anxiety and burnout. Taking time to support your wellbeing can improve resilience, productivity and quality of life.

Ways to support your wellbeing:

• Stay physically active and spend time outdoors.
• Make time for hobbies and social connections.
• Try to practice a healthy work-life balance.
• Speak to your manager if work-related pressures are becoming difficult to manage.
• Access available support if you need it, such as an Employee Assistance Programme (EAP), or making an appointment with your GP if your mental health is impacting your day to day life.

Explore our videos on mental fitness and managing stress.

Reduce your health risks

Many of the most common long-term health conditions are linked to lifestyle factors that can often be improved with the right support. Smoking, excessive alcohol consumption, physical inactivity, poor diet and carrying excess weight all increase the risk of diseases such as heart disease, stroke, type 2 diabetes and some cancers. Small, sustainable changes can have a significant impact on your future health.

If you’d like support you could consider:

• Speaking to your GP or pharmacist for advice.
• Accessing available interventions specific to a challenge you may have, such as NHS stop smoking services if you are trying to quit.
• Make use of your organisation’s health and wellbeing initiatives where available.
• Take up health checks and screening opportunities you’re eligible for.
• Set realistic goals and focus on gradual, lasting changes.

Occupational health plays an important role in prevention by helping organisations identify health risks early, supporting employees to remain in work where possible, and providing expert advice when health concerns arise.

Occupational health professionals bring clinical expertise across physical health, mental health and workplace wellbeing. They can support a wide range of needs, from musculoskeletal (MSK) conditions and mental health to specialist workplace risks, health surveillance, shift work, safety-critical roles and hazardous working environments. By working alongside managers and HR teams, occupational health helps ensure employees receive the right support at the right time.

Benefits for employers

• Identify health risks and intervene early.
• Support managers with evidence-based clinical guidance.
• Reduce avoidable sickness absence and support retention.
• Promote a healthier, safer and more productive workforce.
• Demonstrate a proactive commitment to employee wellbeing.