How to get away with little exercise, dieting and sleep

Forget always striving for the perfect lifestyle. When low on time and energy, ‘good enough’ will still do you good
Exercise
In an ideal world: “We would follow government guidelines and exercise for 30 minutes at least five times a week,” says Grant Tosner, personal trainer. “And everybody would hire a personal trainer.”
In the real world: A huge 18% of us never exercise, while 40% exercise less than once a month, according to a new study.A mere 16% say they meet the guidelines.
Good enough: Establish a routine, explains Grant. “And make time — you don’t need fancy gyms or hi-tech equipment to be more active.” If you don’t exercise, try walking to the station instead of driving. If you’re in an office, set your phone alarm to remind you to walk around every 30 minutes. You can also try out online tutorials to do a 20-minute workout. Do something every day to get your heart.
Oily fish
In an ideal world: “We would eat at least two portions of fish a week, one oily,” explains Nichola. “Fish is a low-calorie source of protein and oily fish, such as salmon, mackerel, sardines and fresh tuna is high in omega-3 fatty acids, which help to keep your heart healthy and also provide vitamin D.”
In the real world: More than half (56%) of adults don’t consume the recommended weekly amount of seafood, while 52% of parents think their kids don’t eat enough fish, says a survey.
Good enough: If you’re only managing one portion of fish a week, make it oily. Try making a fish pie, add mackerel to a stir-fry, tinned salmon to salads or try sardines on toast. “If you don’t like fish, include foods rich in omega-3, such as flaxseed oil, tofu and walnuts daily,” adds Nichola.
Drinking water
In an ideal world: “Women should aim for a total water intake of two litres a day and men 2.5,” says Dr Emma Derbyshire, a nutrition expert. “Water accounts for 60% of our bodyweight and performs crucial roles such as carrying nutrients and waste between our major organs, regulating body temperature, lubricating joints and acting as a shock absorber.”
In the real world: According to a research, 60% of people drink just one or less servings of water a day and 80% drink no more than two. Not surprising, therefore, that one in 10 consultations for tiredness and fatigue are down to dehydration, adds Dr Derbyshire.
Good enough: Other drinks all count towards your fluid intake. “Foods (melon, soups, stews, fruit and veg) can also contribute up to 30% of your daily intake,” says Dr Derbyshire. Have two glasses on waking — when you’re most dehydrated.
Breakfast
In an ideal world: We would all eat a filling, nutritious breakfast. “Studies show it helps us maintain a healthy body weight and provides energy and nutrients to boost mood and fuel your morning,” says Nichola.
In the real world: More than half of the population regularly skips breakfast. And, in a survey, almost four out of five teachers see hungry pupils arriving at school each week.
Good enough: Eat something! It takes minutes to scramble a few eggs, chop banana into natural yoghurt or microwave some oats. If you can’t face breakfast first thing, take something with you — fruit, a bagel with cream cheese or oatcakes with nut butter.
Flossing
In an ideal world: Everyone would floss at least once a day, says Tim Bradstock-Smith, a dental expert. “You only brush 60% of your teeth. Flossing ensures you clean all five sides, removing any plaque or bacteria.”
In the real world: Only 21% of adults use dental floss regularly and a whopping one in three have never flossed their teeth.
Good enough: Obviously, any flossing is better than none but try to establish a habit. “Try flossing in the shower while your conditioner is working,” he suggests.
Sleep
In an ideal world: “Seven to eight hours sleep is best,” advises Lisa Artis, a counsellor. “This enables us to feel refreshed mentally and physically.”
In the real world: “Most people, 70%, get less than seven hours while a third of the population (33%) get by on five to six hours,” says Lisa. Yet getting fewer than six hours a night can put you at a significantly increased risk of stroke and heart disease — and reduces attention, concentration and memory.
Good enough: “Focus on quality not quantity,” says Lisa. “Interrupted sleep is as bad as getting just four hours. Waking disrupts sleep rhythm.” Your bedroom should be cool, quiet, dark and free from distractions, i.e. electronic devices — the blue light also suppresses sleep-inducing hormone melatonin. And get a comfy bed.
— Daily Mirror