Healthy habits
Five everyday habits, side by side with the NHS guides. It describes habits, not you, and points to one small place to start.
Your details
Your everyday habits against the NHS guides
2 of 5
in line with the guide. It describes habits, not you
- Sleep (most adults need 7 to 9 hours)6.5 h a night
- Activity (150 minutes a week)90 min a week
- Fruit and veg (5 a day)3.0 portions a day
- Alcohol (14 or fewer, spread over 3 or more days)10 units a week, in line
- Smoking (smoke free)smoke free, in line
The habit with the most room is activity. Pick one small change there and keep it for a few weeks before adding another; small changes that stick beat big ones that do not.
Free NHS support exists for most of these: stop smoking services, the NHS Active 10 and Couch to 5K apps, and your GP if sleep or drinking feels hard to change.
The working
6.5 hours sleep, 90 active minutes, 3 portions, 10 units, smoke free
2 of 5 habits are in line: alcohol (10 units) and not smoking. The one with the most room is activity, 60 minutes short of 150 a week, ahead of fruit and veg (2 portions short) and sleep (half an hour under 7 hours).
The guides
From the NHS and UK CMOs
| Habit | Guide |
|---|---|
| Sleep | 7 to 9 hours for most adults |
| Activity | 150 minutes a week, plus strength on 2 days |
| Fruit and veg | 5 portions a day |
| Alcohol | 14 units a week or less, spread over 3 or more days |
| Smoking | stopping is the single biggest change |
One change at a time
Why
Trying to fix everything at once rarely lasts. Pick the habit with the most room, make one small change and keep it for a few weeks. Habits take time: in one study the median was 66 days for a new habit to feel automatic.
Read with care
What this cannot tell you
- Score your healthIt compares habits with guides; it does not rate you.
- See what is hardShifts, caring, money and health all shape habits.
- Measure riskAn NHS Health Check or GP can look at blood pressure and more.
Questions
Common questions
What are the most important healthy habits?
Not smoking, being active, drinking within guidelines, eating plenty of fruit and veg, and sleeping enough. Not smoking has the biggest single effect.
Which habit should I change first?
The one with the most room that also feels doable. Small wins build confidence.
Does this give me a health score?
No. It shows how habits line up with the NHS guides, nothing more.
Where can I get free help?
NHS stop smoking services, the NHS Active 10 app and your GP for sleep or drinking worries.
Sources
- UK Chief Medical Officers' physical activity guidelines (children 60 minutes a day; older adults 150 minutes, strength, balance and flexibility on 2 days)
- NHS: alcohol units (ABV x ml / 1,000; 14 units a week; one unit is about what an adult processes in an hour)
- NHS: 5 A Day, what counts
- NHS Every Mind Matters: sleep (adults 7 to 9 hours)
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Free support
Free NHS help is there to stop smoking, drink less or get more active. Talk to your GP if sleep problems or drinking feel hard to change on your own.
Related
Related calculators
- Healthy ageFour habits, and the checks for your age.Open
- Alcohol units calculatorPints, glasses and measures into UK units.Open
- 5 A Day calculatorCount fruit and veg portions the NHS way.Open
- Sleep calculatorWhat time to go to bed to wake up refreshed.Open
- Healthy waist size calculatorYour waist against the WHO sizes: 37 in for men, 31.5 in for women.Open
- Family meal portionsHow much to cook for your household.Open