Immune system - 9 Ways to Boost Your Body’s Natural Defenses

An important note

(No supplement, diet, or lifestyle modification — aside from physical distancing, also known as social distancing, and practicing proper hygiene ⁠— can protect you from developing COVID-19.

The strategies outlined below may boost your immune health, but they don’t protect specifically against COVID-19.)

If you want to boost your immune health, you may wonder how to help your body fight off illnesses.

While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.

Here are 9 tips to strengthen your immunity naturally.

1. Get enough sleep

Sleep and immunity are closely tied.

In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness

Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle.

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.

SUMMARY

Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.

2. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.

Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.

Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract .

Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold .

SUMMARY

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.

3. Eat more healthy fats

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.

Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.

Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.

Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.

SUMMARY

Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

4. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.

These foods include yogurt, sauerkraut, kimchi, kefir, and natto.

Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms 

In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group.

If you don’t regularly eat fermented foods, probiotic supplements are another option.

In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group.

SUMMARY

Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

5. Limit added sugars

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.

Obesity may likewise increase your risk of getting sick.

According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.

Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.

Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

SUMMARY

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

6. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.

What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.

Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week (24).

SUMMARY

Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

7. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.

To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.

While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.

As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate.

It’s important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.

SUMMARY

Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day.

8. Manage your stress levels

Relieving stress and anxiety is key to immune health.

Long-term stress promotes inflammation, as well as imbalances in immune cell function.

In particular, prolonged psychological stress can suppress the immune response in children.

Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.

SUMMARY

Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.

9. Supplement wisely

It’s easy to turn to supplements if you hear claims about their ability to treat or prevent COVID-19.

However, these assertions are unfounded and untrue.

According to the National Institutes of Health (NIH), there’s no evidence to support the use of any supplement to prevent or treat COVID-19.

However, some studies indicate that the following supplements may strengthen your body’s general immune response:

Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with.

Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits.

Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.

Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed .

Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant.

Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed.

While these supplements demonstrated potential in the studies mentioned above, that doesn’t mean they’re effective against COVID-19.

Furthermore, supplements are prone to mislabeling because they aren’t regulated by the Food and Drug Administration (FDA).

Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia (USP), NSF International, and ConsumerLab.

SUMMARY

Though some supplements may fight viral infections, none have been proven to be effective against COVID-19. If you decide to supplement, make sure to purchase products that have been tested by a third party.

The bottom line

You can make several lifestyle and dietary changes today to strengthen your immune system.

These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Although none of these suggestions can prevent COVID-19, they may reinforce your body’s defenses against harmful pathogens.

Calories in alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps?

The average wine drinker in England takes in around 2,000kcal from alcohol every month.

Drinking five pints of lager a week adds up to 44,200kcal over a year, equivalent to eating 221 doughnuts.

Many drinkers add to their calorie count by having snacks, such as crisps, nuts or pork scratchings, to accompany their tipple.

A heavy drinking session is often followed by an unhealthy breakfast to help cope with a hangover, which again helps to pile on the pounds.

Going for a fry-up instead of your usual bowl of cereal can add an extra 450kcal to the calorie count from the night before.

The findings are based on an online survey of nearly 2,000 adults in England in March 2009 by YouGov for the Department of Health.

Work out how many calories are in your favourite tipple with ouralcohol calorie table

Regularly drinking more than the NHS recommends can have a noticeable impact on your waistline as well as cause less obvious but more serious health problems.

Many women don’t realise that two large glasses of white wine not only puts them over the recommended daily limit for regular alcohol consumption, but also provides them with nearly 20% of their recommended daily calorie intake, at approximately 370kcal in total.

Most people would baulk at consuming a full glass of single cream, but wouldn’t think twice about the calorie content of a couple of pints. But the calorie content is similar and, over time, excess alcohol intake can easily contribute to gaining weight.

Wine, beer, cider, spirits and all our favourite drinks are made from natural starch and sugar. Fermentation, and distillation for certain drinks, is used to produce the alcohol content. This helps explain why alcohol contains lots of calories – seven calories a gram in fact, almost as many as a gram of fat. And, of course, additional calories can be present in added mixer drinks.

The NHS recommends:

• Men should not regularly drink more than 3-4 units of alcohol a day
• Women should not regularly drink more than 2-3 units a day
• If you've had a heavy drinking session, avoid alcohol for 48 hours

"Regularly" means drinking this amount every day or most days of the week.

Tips to avoid weight gain

To reduce the chances of gaining weight from drinking alcohol, follow these tips from the British Nutrition Foundation:

• Stick to your daily recommended units – men should not regularly drink more than 3-4 units of alcohol a day; women should not regularly drink more than 2-3 units a day. As an indication, a pint of lager (ABV 5.2%) and a 250ml glass of wine (ABV 12%) both contain 3 units of alcohol.
• Alternate an alcoholic drink with a glass of water – this will help to prevent you becoming dehydrated.
• Don’t drink on an empty stomach. If you do reach for snacks while drinking, opt for a healthier option – choose a sandwich instead of crisps or chips, or choose a chicken burger without mayonnaise instead of a kebab with garlic sauce.
• Drinking in rounds can mean you end up drinking more than you intended. Opt out and drink at your own pace.
• Try cutting down with a friend, as you’ll be more likely to stick to it with moral support.
• Eat a healthier dinner before you start drinking. Order or cook before you start drinking so you’re not tempted to go for the less healthy options.
• Pace yourself by taking small sips.
• Avoid ‘binge drinking’ – some people are under the misapprehension that they can ‘save up’ their units to splurge at the weekend.
• If you’re drinking white wine, why not add a splash of soda water to help the same number of units last longer?

For more help on reducing your alcohol intake, read Tips on cutting down.

How many calories are in your drink?

With a pint of beer the same as a packet of crisps, and a standard bottle of alcopop, the same as a three teacakes, the calories from alcohol soon add up.

Calories in Alcohol

Drink	Calories (kcal)	Food equivalent
A standard glass (175ml) of 12% wine	126	1 Cadbury Heroes miniature bar
A pint of 5% strength beer	170	1 packet of McCoys salted crisps
A glass (50ml) of (17%) cream liqueur	118	1 Milky Way bar
A standard bottle (330ml) of 5% alcopop	237	3 Lees teacakes
A double measure (50ml) of 17.5% fortified wine	65	1 Asda bourbon biscuit

health benefits of stopping smoking

Smoking’s bad for your health, but exactly how does quitting make life better? Here are 10 ways your health will improve when you stop smoking.

The quitting timeline

• After 20 minutes your blood pressure and pulse return to normal.
• After 24 hours your lungs start to clear.
• After two days your body is nicotine-free and your sense of taste and smell improve.
• After three days you can breathe more easily, and your energy increases.
• After two to 12 weeks, your circulation improves.
• After three to nine months coughs, wheezing and breathing improves.
• After one year your heart attack risk is  half that of a smoker.
• After 10 years your lung cancer risk is half that of a smoker.

Better sex

Stopping smoking improves the body’s bloodflow, so improves sensitivity. Men who stop smoking may get better erections. Women may find that their orgasms improve and they become aroused more easily. It’s also been found that non-smokers are three times more apealling to prospective partners than smokers (one of the advantages, perhaps, of smelling fresh).

Find out more tips for having good sex.

Improved fertility

Non-smokers find it easier to get pregnant. Quitting smoking improves the lining of the womb and can make men’s sperm more potent. Becoming a non-smoker increases the possibility of conceiving through IVF and reduces the likelihood of having a miscarriage. Most importantly, it improves the chances of giving birth to a healthy baby.

Read more about how to protect your fertility.

Younger looking skin

Stopping smoking has been found to slow facial ageing and delay the appearance of wrinkles. The skin of a non-smoker gets more nutrients, including oxygen, and can reverse the sallow, lined complexion that smokers often have.

Watch this video to find out how smoking can ruin your looks.

Whiter teeth

Giving up tobacco stops teeth becoming stained, and you'll have fresher breath. Ex-smokers are less likely than smokers to get gum disease and lose their teeth prematurely.

Find out more about dental health.

Better breathing

People breathe more easily and cough less when they give up smoking because their lung capacity improves by up to 10% within nine months. In your 20s and 30s, the effect of smoking on your lung capacity may not be noticeable until you go for a run, but lung capacity naturally diminishes with age. In later years, having maximum lung capacity can mean the difference between having an active, healthy old age and wheezing when going for a walk or climbing the stairs.

Longer life

Half of all long-term smokers die early from smoking-related diseases, including heart disease, lung cancer and chronic bronchitis. Men who quit smoking by 30 add 10 years to their life. People who kick the habit at 60 add three years to their life. In other words, it’s never too late to benefit from stopping. Quitting not only adds years to your life, but it also greatly improves the chance of a disease-free, mobile, happier old age.

Less stress

Scientific studies show that people's stress levels are lower after they stop smoking. Nicotine addiction makes smokers stressed from the ‘withdrawal’ between cigarettes. The pleasant feeling of satisfying that craving is only temporary and is not a real cure for stress. Also, the improved levels of oxygen in the body means that ex-smokers can concentrate better and have increased mental wellbeing.

Read our top 10 stress-busters.

Improved smell and taste

Kicking the smoking habit gives your senses of smell and taste a boost. The body is recovering from being dulled by the hundreds of toxic chemicals found in cigarettes.

More energy

Within 2 to 12 weeks of stopping smoking, your circulation improves. This makes all physical activity, including walking and running, much easier.

Quitting also boosts your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body makes ex-smokers less tired and less likely to have headaches.

Read these self-help tips to fight fatigue.

Healthier loved ones

By stopping smoking you'll be protecting the health of your non-smoking friends and family.

Passive smoking increases a non-smoker's risk of lung cancer, heart disease and stroke. Second-hand smoke makes children twice at risk of chest illnesses, including pneumonia, croup(swollen airways in the lungs) and bronchitis, plus more ear infections, wheezing and asthma. They also have three times the risk of getting lung cancer in later life compared with children who live with non-smokers.

Now, read about smoking treatments available on the NHS and find out how to get started on stopping smoking.

things you should know about sex

There are so many stories around sex, it’s hard to know what to believe. Find out about the facts - it's the best way to make sure that you have safer sex.

1: Yes, you can get pregnant the first time that you have sex.

You may have heard that a girl can't get pregnant the first time that she has sex. The truth is, if a boy and a girl have sex and don’t use contraception, she can get pregnant, whether it’s her first time or she has had sex lots of times.

A boy can get a girl pregnant the first time he has sex. If you’re female and have sex, you can get pregnant as soon as you start ovulating (releasing eggs). This happens before you have your first period. Find out more about periods and the menstrual cycle.

Using contraception protects against pregnancy. Using condoms also protects against sexually transmitted infections (STIs). Before you have sex, talk to your partner about contraception, and make sure you’ve got some contraception. Find out about getting contraception and tips on using condoms.

2: Yes, you can get pregnant if a boy withdraws (pulls out) his penis before he comes.

There's a myth that a girl can’t get pregnant if a boy withdraws his penis before he ejaculates (comes). The truth is, pulling out the penis won’t stop a girl from getting pregnant.

Before a boy ejaculates, there's sperm in the pre-ejaculatory fluid (pre-come), which leaks out when he gets excited. It only takes one sperm to get a girl pregnant. Pre-come can contain sexually transmitted infections (STIs), so withdrawing the penis won't prevent you from getting an infection.

If a boy says he’ll take care to withdraw before he ejaculates, don’t believe him. Nobody can stop themselves from leaking sperm before they come. Always use a condom to protect yourself against STIs, and also use other contraception to prevent unwanted pregnancy.

3: Yes, you can get pregnant if you have sex during your period.

There's a myth that a girl can’t get pregnant if she has sex during her period. The truth is, she can get pregnant at any time of the month if she has sex without contraception.

Sperm can survive for several days after sex, so even if you do it during your period, sperm can stay in the body long enough to get you pregnant.

4: Yes, you can get pregnant if you have sex standingup, sitting down or in any other position.

You may have heard the myth that a girl can’t get pregnant if she has sex standing up, sitting down, or if she jumps up and down afterwards. The truth is, there’s no such thing as a ‘safe’ position if you’re having sex without a condom or another form of contraception.

There are also no ‘safe’ places to have sex, including the bath or shower. Pregnancy can happen whatever position you do it in, and wherever you do it. All that's needed is for a sperm to meet an egg.

5: No, you can't get pregnant by having oral sex.

You may have heard that you can get pregnant by having oral sex. The truth is, a girl can’t get pregnant this way, even if she swallows sperm. But you can catch STIs through oral sex, including gonorrhoea, chlamydia and herpes. It’s safer to use a condom on a penis, and a dam (a very thin, soft plastic square that acts as a barrier) over the female genitals if you have oral sex. 

6: No, drinking alcohol doesn't make you better in bed.

There's a myth that drinking alcohol makes you perform better in bed. The truth is, when you’re drunk it’s hard to make smart decisions. Alcohol can make you take risks, such as having sex before you’re ready, or having sex with someone you don't like. Drinking won't make the experience better. You’re more likely to regret having sex if you do it when you’re drunk. Find out more about sex and alcohol.

7: You can’t use clingfilm, plastic bags, crisp packets or anything else instead of a condom. They won't work.

There's a myth that you can use a plastic bag, clingfilm or a crisp packet instead of a condom. The truth is, you can't. Only acondom can protect against STIs.

You can get condoms free from:

• community contraceptive clinics
• sexual health and genitourinary medicine (GUM) clinics
• some young persons services

You can also buy them from pharmacies and shops. Make sure that they have the CE mark on them, as this means that they've been tested to European safety standards. Find sexual health services near you, including contraception clinics.

8: No, a boy’s testicles (balls) will not explode if he doesn’t have sex.

You may have heard the myth that if a boy doesn't have sex his balls will explode. The truth is, not having sex doesn't harm boys or girls, and a boy’s balls will not explode.

Boys and men produce sperm all the time. If they don’t ejaculate the sperm is absorbed into their body. Ejaculation can happen if they masturbate or have a wet dream. They don’t have to have sex. Find out about boys' bodies.

9: No, condoms can't be washed out and used again.

Don't believe anyone who says that you can wash condoms and use them again. The truth is, you can't use a condom more than once, even if you wash it out. If you've used a condom, throw it away and use a new one if you have sex again.

This is true for male condoms and female condoms. Condoms need to be changed after 30 minutes of sex because friction can weaken the condom, making it more likely to break or fail. Gettips on using condoms.

10: Yes, you can get pregnant if you have sex onlyonce.

You may have heard the myth that you have to have sex lots of times to get pregnant. The truth is, you can get pregnant if you have sex once. All it takes is for one sperm to meet an egg. To avoid pregnancy, always use contraception, and use a condom to protect against STIs.

11: You don't always get symptoms if you have an STI.

You may have heard the myth that you'd always know if you had an STI because it would hurt when you pee, or you’d notice a discharge, unusual smell or soreness. This isn't true.

Many people don't notice signs of infection, so you won't always know if you're infected. You can't tell by looking at someone whether they've got an STI. If you're worried that you've caught an STI, visit your GP or local sexual health clinic. Check-ups and tests for STIs are free and confidential, including for under-16s. Find out about sexual health services near you.

12: Yes, women who have sex with women can get STIs.

You may have heard that women who sleep with women can’t get or pass on STIs. This isn't true. If a woman has an STI and has sex with another woman, the infection can be passed on through vaginal fluid (including fluid on shared sex toys), blood or close body contact. 

Always use condoms on shared sex toys, and use dams to cover the genitals during oral sex. A dam is a very thin, soft plastic square that acts as a barrier to prevent infection (ask about dams at a pharmacist or sexual health clinic). If a woman is also having sex with a man, using contraception and condoms will help to prevent STIs and unintended pregnancy.

13: Not all gay men have anal sex. 

You may have heard that all gay men have anal sex. This isn't true. Anal sex, like any sexual activity, is a matter of preference. Some people choose to do it as part of their sex life and some don’t, whether they're gay, straight, lesbian or bisexual.

According to the National Survey of Sexual Attitudes and Lifestyles (taken in 2000), 12.3% of men and 11.3% of women had had anal sex in the previous year. Whatever sex you have, use a condom to protect yourself and your partner against STIs. However, having sex isn't the only way to show your feelings for someone.

14: A girl is not ready to have sex just because she's started her periods.

You may have heard that a girl should be having sex once she starts having periods. This isn't true.

Starting your periods means that you're growing up, and that you could get pregnant if you were to have sex. It doesn’t mean that you're ready to have sex, or that you should be sexually active.

People feel ready to have sex at different times. It’s a personal decision. Most young people in England wait until they're 16 or older before they start having sex. Find out more about periods and the menstrual cycle.

15: Help for sexual problems is available if you need it.

If you want to talk to someone in confidence, you can call the sexual health helpline on 0300 123 7123.

Find sexual health services near you.  

To find your nearest young people's service, visit the Ask Brook website.  

Find out where to get help when sex goes wrong.

Condom, no condom? is an interactive video on YouTube where you decide what happens. Just choose which button to click at the end of each section to continue the story, and see the consequences of your choices.

Top 10 gym exercises done incorrectly

Get the most out of your workouts and avoid injury with these tips for the 10 exercises most frequently performed incorrectly.

From lifting too much weight to poor technique, an incorrectly performed exercise can mean you're not getting the benefits you're looking for, and can even cause pain and damage.

According to a poll of 942 fitness professionals by sports retailer Sweatband.com, top of the list is the bicep curl, followed by stomach crunches and the chest press.

Physiotherapist Nick Sinfield, a back pain specialist, describes the most common exercises done incorrectly and explains how to do them safely and efficiently.

"To maximise the benefits of these exercises, aim to perform them in a slow and controlled manner, going through the full range of motion and lifting within your comfort zone," says Nick.  

Bicep curls

Target: front of the upper arm

The most commonly reported error was people simply trying to lift too much weight, which engages the shoulders and reduces the effort on the biceps.

"If the weight is too heavy, you'll be working the shoulders and not properly targeting your biceps," says Nick. "Your shoulders will hunch forward instead of staying back as you lift the weight, which can cause injury."

He says leaning backwards when lifting too much weight puts a lot of pressure on the lower back, which can also lead to injury.

"To maximise the efficiency of the bicep curl, lift within your comfort zone, keep your back still and straight, and focus the effort on the biceps only. If you can't do the exercise with the correct technique, it means the weight may be too heavy."

How to do a bicep curl correctly:

• Stand tall with your shoulder blades back and down, and contract your abs.
• Keep your back, elbows and shoulders still.
• Curl your arms up until they're in front of your shoulders.

Stomach crunches

Target: abdominals

Common mistakes that reduce the effectiveness of a stomach crunch are tucking the chin into your chest, jerking up into a crunch, raising yourself too high off the floor, and not keeping your abs contracted throughout the exercise.

"All the work should come from the abs, not the neck," says Nick. "If done properly, you should not feel any strain in the neck."

While crunches improve posture, stabilise the core muscles and contribute to a healthy back, doing hundreds of them is probably a waste of time. "No matter how many crunches you do, you won't get a six-pack if your abs are hidden under layers of fat," says Nick.

How to do a crunch correctly:

• Curl up until your shoulders are about three inches off the floor.
• Don't tuck your neck into your chest as you rise – imagine a tennis ball between your chin and chest.
• Contract your abs throughout the exercise.
• Don't jerk your head off the floor.

Chest press

Target: chest, shoulders and triceps

Failing to keep the shoulders back and down was the most frequently reported mistake with the chest press.

"To perform a chest press correctly and reduce your risk of shoulder injury, you should keep your shoulders back and down throughout the entire movement," says Nick.

The common mistake is to round the shoulders forward and upward as you press, which not only reduces the work on the chest but also puts the shoulders in a vulnerable position.

Nick says there is also a tendency to recruit the legs and buttocks to help with the effort. "Don't contort your body in an effort to lift the weight – if you can't maintain proper form, you're lifting too much," he says.

How to do a chest press correctly:

• Keep your shoulders back and down.
• Contract your abs throughout the exercise and keep your neck relaxed.
• Maintain a natural arch in your lower back – don't let it arch too much.
• Don't lock your elbows when raising the weight.

Squat lift

Target: thighs, buttocks and lower back

Putting too much pressure on the lower back and not enough leg work were the most commonly observed mistakes with the squat lift.

"Don't round your back," says Nick. "Your spine needs to remain in a neutral position throughout the exercise. All the effort should come from the leg muscles."

To keep your back in the correct position, keep your back straight and contract your core muscles and buttocks. As you lower yourself, imagine sitting back on a chair, and do not let your knees lean over your toes.

"Practice correct technique using a weight lifting bar or squat rack without weights in front of a mirror," says Nick. "When you come to using weights, it's advisable to have someone experienced watch you."

How to do a squat lift correctly:

• Feet should be shoulder-width apart and slightly turned out.
• Keep your shoulders back and down and your chest pushed out.
• Shoulders should remain directly above the hips.
• Lower yourself as if you were sitting back on a chair.
• Keep your weight on your heels, not the toes, throughout the movement.
• Don't let your knees lean over your toes as you lower yourself.

Lat pulldown

Target: back and bicep muscles

Pulling the bar down behind the neck was the most commonly reported issue with the lat pulldown.

"When people perform the lat pulldown behind the neck, they tend to bend their head forward as they bring down the bar, which puts strain on the neck and shoulders," says Nick. "It's safer to bring the bar down in front of your body."

To perform the lat pulldown correctly, lean a little bit back from your hips, bring the shoulder blades back and down, and pull the bar down towards your chest.

"Keep your spine in a neutral position and engage your core muscles throughout the exercise to protect your back," says Nick. "If you find you're arching your back as you pull down, it probably means you're lifting too much."

How to do a lat pulldown correctly:

• Keep your shoulders back and down.
• Lean a little bit back from your hips.
• Pull the bar down towards your chest.
• Contract your core muscles.
• Don't arch your back.

The plank

Target: Stomach and back muscles

The plank is an effective exercise for developing your core strength around the spine, but bad form can hurt your shoulders and back.

"The common mistake here is sagging at the hips or raising the bottom too high," says Nick. Raised buttocks or collapsing back are a sign of a weak core. "Either way, you are reducing the effectiveness of the exercise," says Nick.

A collapsing back also puts an excessive amount of pressure on your lower back, which can lead to back pain. "To get the best results, always maintain perfect form," says Nick. "If you lose form during the exercise, it means your muscles are tiring. Stop and have a rest. You can build up how long you do the plank gradually."

How to do the plank correctly:

• Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
• Your shoulders should be directly above your elbows.
• Keep your abs contracted during the exercise.
• Don't allow your lower back to sink during the exercise.
• Look down at the floor.

Bent over row

Target: back muscles and biceps

A hunched back was the most common error reported among people doing bent over rows.

"Having a curved spine when doing this exercise puts a lot of pressure on your back and can cause injury," says Nick. "You should maintain a neutral spine throughout the exercise."

To correct this mistake, pull in your core muscles, look ahead of you and keep the chest high. Pull the bar up towards the waist, not the chest. "Pinch your shoulder blades together as you pull the bar towards your waist," says Nick.

To get the full benefits from this move, pull the bar all the way up to the waist just above the belly button, keeping elbows tucked in, and lower the bar by straightening the arms completely.

How to do a bent over row correctly:

• Bend forward at the waist, keeping your chest high.
• Bend your knees slightly and keep your back straight.
• Keep your shoulders back and down.
• Pull the bar towards your waist, just above the belly button.  

Leg press

Target: thighs and buttocks

Starting with your knees bent right into your chest was the most common mistake with the leg press.

"This starting position is often referred to as 'going too deep' and it puts a lot of pressure on your lower back," says Nick.

In the starting position, your legs should not be bent more than 90 degrees. When you straighten the legs, push through the heels and not the toes to avoid straining the knees. Don't lock your knees when you straighten the legs.

"As you straighten your legs, maintain a neutral spine and keep your neck relaxed," says Nick. "Maintain a neutral spine: don't flatten your lower back against your support."

How to do a leg press correctly:

• Start with your knees bent at no more than 90 degrees.
• Straighten your legs by pushing through the heels, not the toes.
• Don't lock your knees at the top of the move.
• Maintain your lower back's natural curve – don't flatten your lower back against the support.
• Keep your neck relaxed and your head pressed against the support.

Leg lifts

Target: abs, hip flexors

The most common mistake observed with leg lifts is allowing the lower back to arch excessively during the lift, which not only strains the back, but makes the move much less effective as an abdominal exercise.

"If you don't keep your back muscles and abs contracted, you're only working your hip flexors," says Nick. "If you're just starting out with this exercise, focus on doing a few while focusing on proper technique," he says. "You can increase the number of repetitions gradually."

To get the most out of this exercise, Nick advises lowering and lifting the legs slowly while keeping the abs under constant contraction and without letting your heels touch the ground. "When you feel your lower back starting to arch, it's time to stop." 

How to do leg lifts correctly:

• Don't flatten your lower back against the surface – maintain the lower back's natural curve.
• Keep your head and shoulders pressed against the floor.
• Your neck should be relaxed.
• Keep your abs contracted throughout the exercise.

Lunges

Target: thighs and buttocks

Done properly, lunges are a great exercise to improve your core strength, but all too often people are risking injury because of poor technique.

One of the most commonly reported errors with lunges is stepping into the lunge and allowing the front knee to lean over the toes. "This puts a lot of stress on the knee," says Nick.

Other common mistakes include leaning the upper body forward or to one side instead of staying upright, and looking down, which can strain the neck.

"Using improper form not only has less benefit for the thighs and buttocks, but it can result in injury, especially to the knees and back," says Nick.

How to do a lunge correctly:

• Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
• Don't let your front knee lean over the toes as you lunge. 
• Keep your upper body upright at all times and look straight ahead.

Getting started on the NHS weight loss plan

Download 'Losing weight: Getting started' to develophealthier eating habits, get more active and get on track to start losing weight.

Weight loss guide features:

• promotes safe and sustainable weight loss 
• learn to make healthier food choices 
• get support from our online community
• a weekly progress chart (view sample PDF, 545kb)  
• exercise plans to help you lose weight
• learn skills to prevent weight regain

We want to help you adopt a healthier lifestyle so you can lose weight safely and learn the skills you need to keep it off in the long term.

Your calorie allowance on the plan:

• Men should eat and drink no more than 1,900kcal a day.
• Women should eat and drink no more than 1,400kcal a day.

If you normally eat a lot more than the recommended 2,500kcal for a man and 2,000kcal for a woman you may find it hard to cut back to our suggested calorie limit. If so, aim to reduce your calorie intake gradually over the next few weeks.

If people are overweight, it’s usually because they
eat and drink more calories than they need.

Losing weight - Getting started is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance. 

For most men, this will mean consuming no more than 1,900kcal a day, and 1,400kcal for most women.

If you go over your limit one day, don’t worry, we've got that covered. It simply means you’ll have to reduce your calorie intake the following days.

For example, if you're a woman and you have 1,700kcal on Tuesday – that’s 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you’ll need to remove 300kcal from your remaining calorie allowance over the rest of the week.

Information guides

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Is this for me?

• This guide is intended for use by healthy adults with
  a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.
• It is not suitable for children and young people or pregnant women.
• If you suffer from any medical condition you should consult your GP before starting.
• You are urged to seek the advice of a health professional before starting on any weight loss programme. 

Each information guide contains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance.

Print and stick the chart somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is a vital component of your weight loss journey.

Not only will it help you lose more weight but it will also keep you motivated and improve your general health and wellbeing.

As you work through the weeks, you'll get lots of ideas and structured programmes to help you get active, from easy ways to gradually build activity into your day, to the popular Couch to 5K, 5K+ and Strength and Flex podcasts.

Getting started

The links below provide the tools and knowledge you'll need from day one on the plan. Before you download Week 1, it's worth taking a look so you can:

• work out how much weight you need to lose
• learn how to count calories on the plan
• line up some non-food rewards to celebrate your progress along the way  
• make the best start on the plan with our 12 weight loss tips     

*The NHS