Thanks for scanning our wellbeing poster to find out more about how you could improve your health. We’ve included some additional information below, with the original sources for the information.


7-9 hours sleep every night

Ideally, adults should sleep between 7 and 9 hours a night; sleep deficiency can lead to physical and mental health problems, including heart disease, diabetes, and depression. 

Source | Source


150 minutes of moderate exercise each week

The NHS recommends that adults should do some type of physical exercise every day, and aim to do ‘at least 150 minutes of moderate intensity activity a week’ such as brisk walking, riding a bike, hiking or dancing.



5+ 80g portions of fruit/veg per day

Adults should try to have 5x 80g portions of fruit or vegetables every day. Portion sizes can vary:

Two kiwis = one portion

Seven strawberries = one portion

Two slices of mango = one portion

5cm of cucumber = one portion

Three tablespoons of baked beans = one portion



6-8 glasses of water every day

The Eatwell Guide recommends adults should aim to drink 6-8 glasses of fluid per day; water, lower-fat milk and sugar-free drinks all count towards this total.



42% of our time ‘resting’

The book Burnout recommends that we spend 42% of our time resting, including sleep.



10 minutes reflection on gratitude weekly

Research has found that those who wrote about things they were grateful for are more optimistic and felt better about their lives. Quickly jotting down a couple of things you’re grateful for each day could lead to improved health and happiness.



20 minutes of meditation, 2-3 times per week

Meditation has numerous benefits; it can reduce stress, improve memory, and lead to better sleep. The NHS recommends ‘regular’ meditation for a duration of 20 minutes; you can find some inspiration here.



2 hours outside in nature each week

The UK Government recommends that spending two hours of nature per week ‘significantly’ boosts our health and wellbeing.



1 hour a month managing finances

Mind recommends that you should build money management tasks into your daily or weekly routine.



1-3 hours of social interaction per day

Loneliness can lead to physical ill-health; we should have at least seven hours of social interaction per week – whether its with a friend, partner, or passing acquaintance.