Healthy eating and taking part in physical activity are great ways of living a fitter and healthier life. They reduce the risk of developing heart disease, some cancers, diabetes and high blood pressure, and can help you achieve or maintain a healthy weight.

If you are worried about being overweight, healthy eating and being physically active is the best way to bring it down and keep it down sensibly.

You can check whether you are a healthy weight by working out your body mass index (BMI). You do this by taking your weight (in kilograms) and dividing it by your height (in metres) squared. So, if you weigh 65 kilograms and are 1.73 metres tall, you would have a BMI of 65 (1.73 x 1.73) = 21.7.

Under 18.5 is considered underweight, over 25 is considered overweight, and over 30 is obese.

A BMI of below 18.5 is undesirable and you may need a healthier diet with regular meals and exercise. It might be worth having a health check with your GP to help you make the changes you need.

Although useful for most people, BMI isn't useful for everyone. It's not suitable for young children, or older people. It's also not very useful if you're athletic, physically active, and have naturally high muscle bulk. The heavier muscles will push up your BMI measurement.

• BMI calculator

Fruit and vegetables are generally low fat, low calorie foods and can help you achieve, or keep to, a healthy weight.

A healthy diet contains:

• plenty of starchy foods like bread, rice, pasta, breakfast cereals, potatoes, yams and sweet potatoes - look for higher fibre versions where possible (like wholemeal bread or pasta)
• at least five portions of a variety of fruit and vegetables daily
• moderate amounts of dairy products (or alternatives) - look for low fat versions where possible
• moderate amount of meat, fish or alternatives like eggs, beans, peas and lentils - look for lower fat versions where possible
• the occasional treat (foods that are higher in fat, salt or added sugar should only be eaten in moderation)
• little salt - always read the label

For more information see the section on healthy eating.

Find ways of increasing your activity which are realistic for you. This doesn't have to mean going to the gym or taking up sport – many people find it suits them better to go for a regular walk or join a dance class.

As an adult you should aim to be active on five or more days of the week:

• 30 minutes of activity will have general health benefits and improve your fitness
• increase activity to at least 60 minutes to help you lose weight and stop weight going back on  

See what sports activities are in your area by clicking on the link below

• Suffolk Sport
  

For more information see the section on Sports facilities and events in Suffolk.

Walking is ideal for those who aren’t used to physical activity as it helps to gradually build up fitness, confidence and strength.

"Stepping out in Suffolk" is a partnership of organisations who are working together to help improve people’s health and fitness by developing a range of health walks across the county.

What is a health walk?

Health walks are designed for people who may be recovering from an illness, have a health problem such as arthritis or heart disease, or want to lose a little weight. Most of all, they’re fun and sociable.

The pace of the walk is gentle, but brisk enough to benefit your heart. You’ll walk fast enough to become warm and will breath a little quicker, but will still be able to hold a conversation. By the end of the walk, you’ll feel as though you have had some exercise but could still do a little more.

The walks are led by trained volunteers. Each lasts between ¾ hour and an hour and covers a distance of one or two miles. Most are on level ground, and some are particularly suitable for people who use wheelchairs or have a child in a pushchair. The walk leader will check that you are able to take part in the walk before it begins.

To join a walk or become a volunteer walk leader, please contact the walks team at Suffolk Coastal District Council on 01394 444501, email walks@suffolkcoastal.gov.uk or write to Suffolk Coastal District Council, Melton Hill, Woodbridge, Suffolk IP12 1AU.  Free training and insurance is provided.

• Change4Life
• Health weight information from the Food Standards Agency
• 5 A DAY fruit and vegetable website
• British Heart Foundation - Keeping your heart healthy
• The British Heart Foundation's National Centre for physical activity and health
• Sport England