Shopping and budgeting

How do you write a healthy shopping list?

Write down when and where you'll walk to the shops, alongside what you need to buy. Plans that say when, where and how you'll act tend to give a small boost to activity, including for people living with long-term conditions¹. They tend to work best when they're flexible and kept up over the weeks that follow^1,5.

• Be specific. For example: "Tuesday morning, on foot to the shops."
• Pick one small goal rather than several at once; focused goals tend to work best⁶.
• Choose movement you enjoy. Pleasant, enjoyable activity makes it easier to start and keep going, and you can invite a friend or family member along⁷.
• Look at the plan again after a few weeks. Support from family or friends can help once the novelty fades⁶.

Other easy ways to fit walking in include leaving the car at home for short journeys and taking the stairs instead of the lift².

How can you eat well on a budget?

One low-cost part of looking after your health is movement, because walking is free and can be built into your daily routines². You don't need to travel to the countryside: towns and cities have parks, canal towpaths, riverside paths and other routes².

Small amounts count. A brisk 10-minute daily walk counts towards the 150 minutes of weekly exercise in the physical activity guidelines for adults². Any amount of activity is better than none, and it doesn't need to come in blocks of 10 continuous minutes⁸. If you can't reach the full targets, doing less than recommended still helps⁷.

Cost can get in the way: for older adults, the high cost of using activity facilities is one common barrier⁹. A walk close to home avoids it. If you can't leave the house, free exercise videos may help you be active indoors².

How do you shop for food more mindfully?

A good place to start is the walk to the shops. Everyday movement like this tends to be easier to keep up over time than structured exercise such as gym sessions or classes⁸.

To stay present on the way:

• Go at your own pace. Slow your stride if you like, and pause for a few moments in one spot.
• Notice your breathing and engage all your senses.
• Keep your phone in your pocket if you can³.
• Check in with how you're feeling. Let passing thoughts come and go, knowing you can come back to them later³.

How do you read a nutrition label?

If you see a label that shows food as minutes of activity, treat it as one piece of information, not a debt to repay with exercise. Labels like this have given mixed results: some people chose fewer calories with them, while in other comparisons with calorie-only labels the drop wasn't significant^10,11.

For that reason, you don't need to rely on an activity label to decide what to buy. Use it, or ignore it, as it suits you.

How do you store food so it stays fresh and safe?

Safe storage comes down to temperature and time: the temperature of food and how long it spends between 5°C and 60°C is key⁴.

• Eat higher-risk foods soon after you buy them.
• Throw out leftovers, especially on hot days⁴.
• If you're carrying perishable food, pack plenty of ice or cold packs around it and keep the cooler closed as much as possible, so it doesn't warm up⁴.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition, a doctor or a service for that condition can help you plan activity that suits you⁷.

Build up gradually and spread activity out, rather than packing a lot into one session. For a sore muscle or joint, ease off, and get advice from a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If worries about food or exercise are causing you distress, your doctor, a mental health service or an eating disorder support service (findahelpline.com lists them by country) can help.