How to Live To 100

A third of children aged 10 to 11 in England suffer from obesity or weight issues. 30.3% of children were overweight or obese in 2011. 51% of boys are meeting the recommended levels of activity. In 2010/11, around one in ten pupils in reception class were classified as obese.

Start life as you mean to go on…

  • Walk or cycle to and from school with the kids as often as possible.
  • Find time every weekend to do something active with your children. Play Frisbee or football int he park, indoor rock climbing or buy a trampoline for the back garden.
  • Support your kids in sports, clubs or any other activities that may interest them. Joining a weekend club sport ensures commitment to a team and regular exercise.

A balanced packed lunch for a child should contain…

  • Starchy foods. These are bread, rice, potatoes and pasta, and others.
  • A dairy item. This could be cheese or yoghurt.
  • Protein foods. These are meat, fish, eggs, beans and others.
  • Vegetable or salad, and a portion of fruit.


In England in 2011, over a quarter of pupils had tried smoking at least once and 5% were regular smokers.

  • In 2011, only 17% of pupils had ever taken drugs, compared with 29% in 2001.
  • Almost half of all adults that start smoking in their teens will be killed by the habit.
  • Nearly 20% of 15 year olds are obese and about 20% of 13 – 16 year olds are overweight.

5 reasons to give smoking the chop…

  • You’ll be healthier and less out of breath because smoking decreases your lung capacity.
  • You’ll save yourself a packet. The average smoker spends an astonishing £27.54 a week, and £90,000 over their lifetime, on cigarettes.
  • Quitting helps save the planet. Deforestation due to tobacco production accounts for nearly 5% of overall deforestation in the developing world, according to research published in the medical journal, the BMJ.
  • Someone who starts smoking at 15 is three times more likely to die from cancer than someone who starts smoking in their mid-20s.
  • The younger you start smoking the more damage there will be to your body as an adult.

Young Adults

  • Almost a quarter of men aged 16 to 24 admitted drinking more than eight units of alchohol in a single day.
  • 47% of testicular cancer cases occur in men under 35 years old.
  • Nearly one in five young adults suffer from high blood pressure.
  • It is important to check your testicles regularly for lumps or abnormalities. See your GP should you find any irregularities.
  • High blood pressure can cause serious health complaints in later life. You can ask your local GP to test your blood pressure.

One in six adults binge drink up to four times a month. Tips on reducing your alcohol consumption:

  • Decide before a night out how much you’re going to drink and stick to it.
  • Only take enough money with you to cover the planned amount – leave your cards at home.
  • Telll friends and family it’s importnat for you to cut down, you may be surprised how supportive they are.
  • Commit to not drinking alcohol on specific days of the week.
  • Drink a little less each time you go out, you don’t need to give up everything at once.
  • Try reducing the size of your drink, from double to a single or a pint of beer to a bottle.
  • Choose a lower strength variant of your favourite tipple (lower ABV in %). Many beer brands now offer a specifically lower strength version.
  • Having a pint of water before you start drinking will stop you using alcoholic drinks to quench your thirst and help you stay hydrated.

Live Longer with food!

Exercise regularly and maintain a healthy weight by limiting fast foods and processed foods. Eat plenty of fruits and vegetables, whole drains, lean protein and low or non-fat dairy products.

Middle Aged Adults

One in four smokers who started as teenagers die in middle age as a result of their habit. 50 year olds who smoke are over 20 times more likely to die from lung cancer.

  • Adults aged over 45 are three times more likely to drink alcohol everyday than younger people.
  • Middle aged people who are overweight or obese have an 80% higher risk of developing dementia.

Being single after 40, or losing a partner without marrying again, increase the risk of early death during middle age and cuts the chances of getting to 60. Even when personality and risky behaviours such as smoking and drinking are accounted for, married people are still 2.3 times more likely to survive.

Stay active and stay alive!

Exercising does not mean running a marathon or going to the gym.

It can mean going for walks with your family, taking the stairs instead of the elevator and walking to the corner store instead of driving.

Older Adults

One in three people over the age of 65 will die with some form of dementia.

  • 37% of older adults meet the recommended five servings of fruit and vegetables daily.
  • Recreational walking is the most popular exercise activity for over 65 year olds.
  • 36% of older men and 39% of older women have normal, untreated blood pressure.

Regular exercise can prevent or delay diabetes and heart disease, along with reducing anxiety and deression. If you begin to struggle with higher impact activities as you get older, stretching exercises will help keep your body flexible and balance exercises reduce the chances of a debilitating fall.

As you become less active, you may need to reduce your calorie intake to prevent weight gain. Ensure your body gets the energy it needs by eating more nutrient-dense foods such as fruit, vegetables, whole grains, diary and lean meats. Avoid sugary drinks, butter, white bread and pasta made from redefined grains.

Don’t forget your marbles

Keeping your mind sharp in old age.

There are many good reasons for keeping your brain as active as your body. Keeping your brain active and maintaining creativity may actually help to prevent cognitive declien and memory problems. THe more you use and sharpen your brain, the more benefits you will get.

  • Sudoku
  • Quizzes
  • Crosswords
  • Scrabble

BMI Live to 100 Infographic




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