How to Improve Your Health and Well-being this National Fitness Day

Sep 22, 2025 General Health

National Fitness Day is all about celebrating the role physical activity plays in our everyday lives. Fitness is not just about gym workouts or running marathons. It is about making small, sustainable changes that help us feel healthier, more energised, and happier.

This year, Simply Meds Online is joining the celebration by highlighting easy ways to improve your overall well-being.

National Fitness Day: Celebrating the Importance of Physical Activity in Our Everyday Lives

Physical activity is one of the cornerstones of good health. It benefits both body and mind, helping with weight loss, building strength, improving mood, and even lowering the risk of long-term conditions such as heart disease and diabetes.

Being active does not always mean structured exercise. Walking to work, gardening, dancing, or even stretching regularly can contribute to improved well-being. According to the NHS, adults should aim for at least 150 minutes of moderate activity each week, but every little step counts.

National Fitness Day is a reminder that making movement part of our daily routine can make a big difference to how we feel, both physically and mentally.

Improve Your Health and Well-being With These Key Steps

Improving your well-being is not just about fitness. It is about finding a balance between exercise, rest, nutrition, and hydration. Here are some top tips:

Aim for regular physical activity, even in short bursts throughout the day
Focus on eating a balanced diet with a variety of whole foods
Make sleep a priority to recharge body and mind
Stay hydrated to support energy and concentration
Manage stress with relaxation techniques or mindful movement such as yoga, mindful walking and meditation.

Building these habits into your daily life can lead to improved fitness and long-term health benefits.

How to Sleep Better at Night

Sleep is a vital but often overlooked part of wellbeing. Poor sleep affects concentration, mood, and even weight management. Most adults need between 7 and 9 hours of good-quality rest each night.

Tips to sleep better include:

Keeping a consistent bedtime
Reducing screen use before bed
Avoiding caffeine late in the day
Creating a calm, cool and comfortable dark sleeping environment

If you are struggling with restlessness or poor sleep, you may benefit from natural remedies and sleep aids. Explore our sleep aid range for support in improving your nightly routine. Our Serene Slumber blog post may also be of interest.

The Importance of Hydration

Water is essential for life, and even mild dehydration can cause headaches, tiredness, and lack of focus. Good hydration supports exercise performance, digestion, and overall well-being. While we often get fed up with hearing, “you need to drink more water”, the benefits of doing so are significant.

The NHS explains that we should drink enough fluid daily to stay hydrated, but exact needs vary depending on age, activity level, and weather conditions. You can read more about the signs and risks of dehydration here. Going from very little water to 2 litres (for example) a day can be difficult and overwhelming. Instead, gently increase your water intake until you reach a level that’s both hydrating and sustainable.

For those who exercise regularly or lose fluids quickly through sweat, rehydration salts can help restore balance. Explore our O.R.S hydration range for convenient options.

Prioritise Eating Well To Boost Physical and Mental Fitness

A balanced diet is a key part of both fitness and weight loss, as well as maintaining energy and supporting mental health. Eating well does not mean restrictive dieting but instead focusing on variety, portion balance, and nutrient-rich foods.

Focus on:

Eating plenty of fruit and vegetables.
Choosing whole grains and lean proteins
Limiting highly processed foods. There is a lot of noise in the media about ultra-processed foods. This article from the British Heart Foundation is a great source of reliable information.
Eating mindfully and listening to your body’s hunger cues - It can be easy to over-eat if you don’t, leaving you feeling over-full.

Nutrition fuels both the body and mind, making it one of the most powerful tools for better health.

Looking After Your Mental Health

Good health is about more than the body. Mental well-being is just as important, and stress can undermine fitness goals and sleep quality. Taking steps to manage stress and support your mind can improve overall balance.

Some helpful approaches include:

Mindfulness and meditation: Even 10 minutes of daily meditation can help lower stress levels.
Breathing techniques: Deep breathing can quickly calm the body’s stress response.
Movement for the mind: Activities such as yoga, Pilates, or Qigong combine exercise with relaxation.
Time outdoors: Fresh air and natural light can boost mood and help regulate sleep.
Connection: Talking to friends, family, or a professional can provide valuable support.

Prioritising mental health alongside physical activity can help you feel stronger, more resilient, and more balanced day-to-day.

Celebrating Health and Well-being this National Fitness Day

National Fitness Day is about more than one day of activity. It is about building habits that support long-term health, fitness, and wellbeing. Whether through exercise, better sleep, proper hydration, balanced nutrition, or mental health practices, small daily changes can make a big difference.

At Simply Meds Online, we are here to support you with trusted products such as sleep aids, hydration solutions, and our new Manuka Honey Drops for sore, dry and itchy throats this season. Take this National Fitness Day as the perfect opportunity to reset, recharge, and put your health first.

If you are struggling with sleep or any aspect of your physical or mental health, please see your GP for additional advice and support.