You don’t have to become a top athlete: about 30 minutes of light exercise a day is enough. If you find that difficult, start small and try to integrate exercise in the fresh air into your daily routine. Go out on your bike, do some sport with friends or go for a walk.
Try to eat and drink regularly: stable eating habits and fixed mealtimes help your digestive system. The best way to begin your day is with a high-fibre breakfast involving fruit and muesli. Drink at least two litres of water, tea or juice a day and try to add fibre-rich elements to your other meals, too – wholemeal pasta or rice, salad or some vegetables, for example. Fruit or vegetable sticks make for the perfect healthy snack to keep you going.
You should also try to integrate a visit to the toilet into your daily routine. If possible, visit the toilet at a fixed time, for example straight after breakfast. This way it becomes a habit. And if you need to go, don’t hang around – even if you’re out and about. Take as long as you need.
If you’re worried about something or have a problem, talk to your family and friends about it and work out a solution. If you often find yourself under a lot of pressure, consider learning one or more relaxation techniques such as meditation, yoga or autogenic training. And always remember: no work is more important than your health.