Looking After Your Physical Health

Looking after your physical health can feel like another thing on a never-ending life admin list. Eat well. Sleep enough. Drink water. Move your body. Go to appointments. It is a lot, especially if you are juggling money, housing, work, college, or just trying to keep your head above water.

If you grew up in chaos, shared spaces, or homes where your needs were not always a priority, it makes sense if your body has sometimes come last. This is not about blame. This is about offering small, realistic steps so your body can support you through everything you want to do.

You do not need to become a gym person and you do not need perfect routines.
You just need a few things that work for you, most of the time.

Sometimes it is easier to watch than read.
This short video shares simple, everyday ways to care for your body - from movement and sleep to basic habits that help your mind and body feel steadier:

Practical steps for physical health

Before you start:

Physical health is not about doing everything “right”. It is about supporting your body in ways that feel realistic for your life.

The steps below are options, not rules.
You can move through them in any order.

Step 1: Noticing how your body is doing right now

Before changing anything, take a moment to check in.

You might gently ask yourself how tired you feel most days, whether you get headaches or aches often, if you are eating regularly, whether you feel run down a lot, and when you last saw a GP, dentist, or optician.

This is not a test. It is just information.
You cannot look after something if you are not sure how it is doing.

Step 2: Starting with the basics

You do not need to fix everything at once. Choose one area to focus on first.
Click on the options below for more information:

You do not need to eat perfectly.
Aim for something in your stomach most days, cheap and simple foods where you can, and avoiding skipping meals for long stretches. Toast, cereal, soup, frozen veg, pasta, and rice with beans all count.
Feeding yourself is care, not a luxury.
Coffee and energy drinks are not hydration.
Keeping a bottle nearby, drinking a bit when you check your phone, or having a drink with meals or medication can help.
Small sips through the day are enough.
You do not need the gym.
Walking to the shop, stretching in your room, dancing to one song, taking the stairs, or following a short video all count.
Sleep does not have to be perfect.
Keeping roughly similar sleep times, reducing screens a little before bed, or making your room more comfortable can all help your body recover.

Step 3: Getting to know ‘your normal’

Everyone’s body is different. Learning what is normal for you helps you notice when something changes.

Pay attention to your usual energy, how often you get ill, your digestion, your cycle if you have one, and your regular aches or pains.
If something changes for a while, you can say,
*“This is not normal for me. I should get this checked.”*
You do **not** have to wait for an emergency.

Step 4: Using health services you are entitled to

You deserve proper healthcare, even if no one ever explained that clearly.

You can register with a GP, see a dentist, get your eyes checked, and use sexual health clinics for free testing, contraception, and advice.

If you are unsure how to book or register, you can ask your PA, support worker, college or uni staff, a trusted adult, or the GP reception team.

You are not being a nuisance.
This is what the services are for.

Step 5: Listening to early warning signs

Your body often whispers before it screams.

Ongoing pain, constant tiredness, unexplained weight changes, frequent headaches, breathlessness, changes in periods, or anything that feels “not right” for a while is worth checking.

Getting advice early is responsible, not dramatic.

Step 6: Taking medication safely

If you are prescribed medication, caring for your health includes taking it as advised, not doubling up if you forget, asking questions if something feels off, and keeping repeat prescriptions organised where possible.

Phone reminders or a simple chart can help.
Needing medication is not a failure. It is support.

Step 7: Being honest with professionals

You deserve healthcare that fits your real life.

You can be honest about smoking, vaping, alcohol or substances, housing, money stress, mental health, or masking symptoms. Doctors and nurses are there to help, not judge.
The more they know, the better they can support you.

Step 8: Working with your energy

If you live with anything like ADHD, anxiety, depression, chronic pain, or fatigue, your energy may be unpredictable.

You can plan active things for higher-energy moments, keep snacks visible for low-energy days, batch cook when able, keep hygiene items easy to reach, and forgive yourself on hard days.

Physical health is not all or nothing.
Doing what you can is enough.

Step 9: Noticing how stress affects your body

Stress and emotions can show up physically through symptoms such as jaw tension, back pain, headaches, stomach issues, or frequent illness.

This does not mean the pain is imaginary.
It means your body and mind are connected.

Step 10: Asking for help when you need it

You are not meant to manage your health alone.

You can ask someone to come to appointments, help make calls, support with forms, or explain things. If you feel unwell and worried, you can call 111, see your GP, use a Walk-In Centre, or go to A&E in an emergency.

If health worries affect your mental wellbeing, you can also reach out to:

Samaritans - 116 123 (free)
Shout (text support)- text SHOUT to 8525
The Mix (for under 25s) - text THEMIX to 85258
Mind - 0300 102 1234 (free)

You deserve care for your body and your mind.

Reflective moment

If looking after your physical health feels like learning a new language, that makes sense. No one gives you a manual when you leave care or move out. You have often had to work things out alone, while carrying a lot emotionally.

The fact you are reading this means you are trying.
Trying is not small; Trying is huge!

Practical steps for physical health

Step 1: Noticing how your body is doing right now

Step 2: Starting with the basics

Food:

Water:

Movement:

Sleep: