Small changes, Big results
This month is Quit to Get Fit Month – a chance to focus on making positive lifestyle changes that can improve your health, wellbeing and fitness.
Whether you’re considering quitting smoking, reducing alcohol intake, cutting back on sugary snacks, increasing your physical activity, or breaking another unhealthy habit, every small step can make a big difference.
The goal isn’t perfection. It’s about making sustainable changes that help you feel healthier, happier and more energised.
Why taking the first step matters
Many of us have habits that can affect our physical and mental wellbeing. While changing long-established routines can feel challenging, the benefits can be significant:
✅ Improved physical health
✅ Increased energy levels
✅ Better sleep quality
✅ Improved mood and mental wellbeing
✅ Reduced stress and anxiety
✅ Financial savings
✅ Increased confidence and motivation
Remember, positive lifestyle changes don’t happen overnight. Progress is more important than perfection.
Looking to quit smoking?
Stopping smoking is one of the best things you can do for your health.
The benefits of quitting smoking…
After 20 minutes
✅ Heart rate begins to return to normal.
After 48 hours
✅ Carbon monoxide is eliminated from the body.
✅ Taste and sense of smell begin to improve.
After 2 to 12 weeks
✅ Circulation improves.
✅ Walking and exercise become easier.
After 1 year
✅ Risk of heart disease is around half that of a smoker.
For more support, speak to your GP, local Stop Smoking Service or visit:
www.nhs.uk/better-health/quit-smoking
Taking a break from alcohol?
Why not see this month as an opportunity to reassess their alcohol consumption.
Benefits may include:
✅ Better sleep
✅ Improved concentration
✅ Increased energy
✅ Weight management
✅ Improved mood
✅ Financial savings
If you are concerned about your alcohol consumption, support is available through your GP or the Employee Assistance Programme.
Move more!
Getting active doesn’t require a gym membership.
Why not try:
✅ Cycling instead of driving short distances
✅ Stretching during breaks
✅ Couch to 5K
✅ A 10-minute lunchtime walk
✅ Aim for small, manageable changes that can be maintained in the long term.
Choose at least one of these challenges this month:
✅ Drink more water each day
✅ Walk 7,000 to 10,000 steps daily
✅ Avoid sugary drinks
✅ Take a screen-free lunch break
✅ Prepare healthy lunches
✅ Reduce takeaway meals
✅ Go smoke-free
✅ Have alcohol-free weekdays
✅ Prioritise 7 to 8 hours of sleep each night
Track your progress and celebrate your achievements along the way.
Employee support available
Bupa Employee Assistance Programme (EAP)
The confidential EAP is available 24 hours a day, 7 days a week, providing support with:
• Emotional wellbeing
• Stress and anxiety
• Financial concerns
• Lifestyle changes
• Health-related challenges
0800 269 616
Westfield Health
Your Westfield Health Cash Plan provides access to a range of health and wellbeing support services.
www.westfieldhealth.com
0800 092 0987