Healthy Habits Challenge

About the challenge

The Healthy Habits Challenge is a free month-long wellbeing challenge. Simply choose the areas of wellbeing you'd like to improve: diet, exercise, stress or sleep. And we'll provide a list of suggested healthy habits which are specific actions for you to take over the next 4 weeks.

Why take part?

Diet, exercise, stress and sleep are all linked to your heart health. Challenging yourself to make small changes to your lifestyle over the next 4 weeks can make a big difference.

We know that life can get busy so this challenge has been designed specifically by British Heart Foundation (BHF) experts to fit into your everyday life.

STEP 1

Sign up to the free challenge

Once you fill out our sign up form, we’ll send you a pack with a list of healthy habits, information and guidance from BHF experts to help you successfully complete the challenge.

STEP 2

Choose your healthy habits

Select up to 4 healthy habits for the challenge. Think about what’s important to your personal wellbeing and select the habits that will help you make positive changes.

STEP 3

Track your progress

Write down your chosen habits in the free tracker and record your progress over the next 4 weeks.

I have found the challenge really helpful. The focus on what I’m eating has had a significant effect on my health and wellbeing. I’ve lost 9lbs and feel great. I have more confidence and more energy.”

Anonymous, past Healthy Habits Challenge participant

Ready to get started?

You might be interested in...

Illustration of hands holding a phone and clicking on the "Do not disturb" setting

Healthy Habits Challenge resources

Find lots of useful information to help you complete the Healthy Habits Challenge.

Read our resources

Admiral Slots and BHF

Learn more about how Admiral Slots and BHF are working together to fund lifesaving research.

Read about the partnership

A woman using a headset to talk to someone

Heart Helpline

Our experienced nurses are here to help answer your questions or concerns about heart and circulatory diseases.

Get in touch

Frequently asked questions

If you’ve got a question relating to the challenge and cannot find the help you need below please email us at [email protected].

Can anyone take part in the challenge? Show

The challenge is open to all Admiral Slots colleagues.

Staying active is important for your heart health so it’s a great healthy habit to start. Aim for at least 150 minutes of moderate intensity exercise each week, but this can be easily broken down into short bursts of exercise like walking.

If you’re living with a heart or circulatory condition, or are concerned about undertaking that amount of exercise a week, please speak with your doctor.

 How do I get involved? Show

Simply sign up by filling out the form.

Once you’ve signed up, you’ll receive a link to your pack which will contain suggested healthy habits for you to select from, information and guidance from BHF experts to help you successfully complete the challenge. You’ll also have access to a tracker for you to measure your progress.

Is there a registration fee?  Show

What if I’m not able to complete the Healthy Habits Challenge?  Show

What happens when I complete the Healthy Habits Challenge?  Show

What has wellbeing got to do with heart health? Show

Diet and heart health

Eating a healthy diet can help reduce your risk of developing coronary heart disease and stop you from gaining too much weight, reducing your risk of diabetes and high blood pressure. It can also help lower your cholesterol levels and reduce your risk of some cancers. Even if you already have a heart condition, a healthy diet can benefit your heart.

Exercise and heart health

Exercise can reduce the risk of developing heart and circulatory diseases by up to 35% - giving you peace of mind and a longer life. Getting active can also help you control your weight, boost your energy and improve symptoms of heart and circulatory conditions like angina pain in the long-term – making everyday life easier and letting you do more. It can also reduce blood pressure and cholesterol, which lowers your risk of getting heart and circulatory diseases like heart attacks, strokes and vascular dementia.

Stress and heart health

Under pressure, people often comfort eat, exercise less, sleep less, drink more alcohol or smoke. Unfortunately, these responses will not help your stress, or your heart. Slowing down, eating a balanced diet and gentle exercise have been shown to help your mental wellbeing and your heart health.

Sleep and heart health

Research has shown that catching up on sleep at the weekend could cut the risk of heart disease by up to 20 per cent and getting 6 to 8 hours sleep a night can also help keep the heart healthy.

I have a heart and circulatory condition or associated risk factors. Can I take part?   Show

Anyone considering starting a new form of exercise should consult their doctor first. It’s worth remembering if you’re starting a new exercise that moderate-intensity physical activity will make you feel warmer, breathe harder and make it more difficult to talk, but you should still be able to carry on a conversation – you certainly should not be in pain. If you are in pain, you should stop the activity immediately.

If you’re taking on a weights-related challenge remember to start with a smaller weight and try to work your way up to heavier weights. It’s better to do the exercise properly and slowly a few times, rather than exhausting yourself trying to do exercises quickly with heavy weights. It’s best to focus on strength training that involves body weight exercises and using resistance bands before you think about small weights.

It's important to note that muscle-strengthening exercises are not always an aerobic activity, so you’ll need to do them as well as your weekly 150 minutes of aerobic activity as recommended by NHS guidelines.

Are there any times I shouldn’t exercise?  Show

Do not exercise if:

you’ve recently eaten a heavy meal – leave 2 hours for your food to digest
you’re unwell (e.g. cold or fever)
your heart rate is unusually high at rest
you’ve forgotten to take you medication
you’re diabetic and your blood sugars are not under control.

Find out more about how to take care when exercising in hot weather.

Are there times I should stop exercising?  Show

You should stop exercise and seek professional advice if you experience any of the following symptoms: 

Excessive tiredness 
Chest discomfort or pain
Pain in teeth, jaws, or arms
Unusual shortness of breath
Headache
Dizziness/feeling faint 
Irregular pulse 
Nausea/vomiting 
Unusual joint or muscle pain

If at any point you begin to feel seriously unwell, please call 999.

Join the Healthy Habits Challenge