Shape up during the World Cup

Washing down junk food with a few too many beers while slumped in front of the TV might not be the best recipe for a healthy and happy World Cup.

But enjoying this summer's tournament doesn't mean you have to score an own goal and risk your heart health.

We've come up with some top tips which are easy and fun for any football fan to follow as the action unfolds.

Get in training

Set yourself a number of health targets to reach by the end of this year's World Cup. Why not try and extend the daily amount of physical activity you do by five minutes each session? Or try having an extra piece of fruit or veg each day.

And before or after the match on TV, get a group of family and friends together and practice your own football skills in the park or on the pitch. It's a great way to do some exercise and if you start doing it regularly you could reduce your risk of heart disease.

Go easy on the team spirit

Watching the match is often accompanied by drinking alcohol so try to stay below the maximum daily recommended units. Swap a glass of water for every other alcoholic drink - not only will it help you concentrate on the game but it will also keep you hydrated.

Shout about it!

Supporting your team can involve plenty of vocal encouragement. Give your lungs a well deserved break by giving up smoking. Concentrating on the game may well act as a distraction to take your mind off the cravings too.

Fuel up

Be careful not to let those extra pounds creep on around your waist.

Cut down on the takeaways and make sure you're eating at least five portions of fruit and veg every day. Chopped carrots, peppers, and cucumbers are great finger food alongside low fat dips.

Too much salt can cause raised blood pressure so go easy on the salty snacks. Remember, your daily intake should not exceed a level teaspoon or about 6g of salt.

Support your team

Watch the match with your loved ones so you can make the most of your time together and appreciate your friends and family.

Need some more ideas?

• Listen to our podcast Healthy Lifestyle - how to exercise and eat for a healthy heart. To listen to all our podcasts, subscribe to the British Heart Foundation feed on the iTunes online store. Go to our iTunes feed now or alternatively download them.
• You could also help fund our life-saving work by visiting your local BHF Furniture & Electrical store and buying a new, bargain TV in time for the World Cup.

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