Small Change, Big Difference

The Small change, Big difference campaign encourages people to make minor changes in their lifestyles to give them a better chance of living longer, healthier lives.

It is aimed at adults with a message that it is never too late to start, and that even small changes in diet and physical activity can make a difference.

The idea that small changes are not only a step in the right direction but have proven benefit in themselves is new.

The research has identified that day to day activities, including what you do at work and at home can extend a person's life by up to three years.

PHYSICAL ACTIVITY

The maximum amounts of additional exercise you need to do to get the most health benefit, depend largely on the type of job you do. If your job involves a lot of physical work, you might already be doing enough daily exercise.

The following list of professions will help to give you an idea of the maximum daily amount of physical activity you should be doing: office workers need one hour; hairdressers, shop assistants and guards need 30 minutes; and, plumbers, cleaners, nurses, bricklayers and construction workers are already doing enough daily exercise at work.

But remember, you don't have to try and do all of the extra activity at once. Start small and build up gradually at your own pace.

For example, if you should be doing an extra hour a day, start with 10 minutes and build up from there. Remember, some activity is better than none, and building more activity into your daily routine will be of huge benefit to you.

HEALTHY EATING

If you would prefer to change what you eat, here are some tips on how to get that extra portion of fruit or serving of vegetables each day.

* Next time you reach for a snack, grab a piece of fresh fruit instead of crisps or chocolate

* have a glass of fruit juice when you are feeling thirsty instead of tea, coffee or a fizzy drink

* add some salad to at least one meal you have each day

* stir a handful of fresh or frozen vegetables into pasta, soup or noodles

* top your pizza with extra veg such as peppers, mushrooms, onions tomatoes.

Just eating one piece of fruit or serving of vegetables a day is better than eating none at all.