Richard Callender - Exclusive Personal Trainer and Fitness Presenter, London

People who have less than 6 hours sleep a night have a 70 % higher mortality rate, according to studies.  The important thing to remember is that sleep is essential for your body to regain homeostasis (balance) and to recover from the stresses we place upon it daily.

At breakfast mix fruit juices with 50% water, to aid absorption, prevent rapid sugar levels in the blood, and to save money.

Smile, laugh be happy, don't take everything in life to serious, remember its alright to trump/fart/pass wind, apparently we all do it on average 13 times a day, and that includes ladies.

Alcohol is a depressant, if you are feeling depressed don't take a drink to drown your sorrows.  Try and distract yourself from the issue by finding activities that make you smile or spend time with people who make you laugh.

Consider throwing away your scales or at least try not to be lead solely by them. Work on how you look and feel, not only what you weigh, aim to lose weight in the form of unhealthy body fat and gauge your progress from how your clothes look/feel. If you are led by your scales then make sure you weight yourself once a week, at the same time (ideally immediately after waking), on the same scales and naked. Always write down your weight, how you feel about it and what your target is the following week.

After eating the last slice of cake, many overweight/unhealthy people will decide to go on the ‘tomorrow diet’ which means they have the best intention of starting a new regime tomorrow.  Don’t wait for tomorrow to start making a change because as you know tomorrow never comes.

Chewing sugar free gum increases saliva flow which helps to neutralize plaque acidity. One unpleasant side effect is major wind, from sorbitol (sweetener) that is used in many brands. Aim for no more than a pack a day, unless you want to increase your daily trumping/passing wind average.

Relax with a glass of red wine (not every night). The antioxidants it contains can give protection against heart disease and because it can aid in reducing stress it is worth considering.  Mediterranean countries have enjoyed a glass of wine for years as part of a healthy lifestyle and part of the family bonding ritual at dinner time.

Some 25 % of adults have bad breath, normally brought on by smoking or bad foods. Avoid this by brushing your teeth twice a day, using a tongue scraper, as a significant amount of bacteria live on the tongue. Flossing between your teeth to remove food debris, and seeing a hygienist every three months is also advised.

Consult your doctor and a fitness instructor/personal trainer if you have any concerns about your health before embarking on any exercise routine.

Each year back pain, the second biggest reason for time of work, costs the British Industry more than 5 billion pounds, and 480 million pounds to the NHS. By doing some simple stretching and taking care of yourself with exercise, will result in less spending by the NHS, and hopefully lower taxes all round. (possibly).