A TWEAK A DAY (keeps the doctor away)

Make one simple change a day to make a big difference in one month - and it won't hurt your bank balance either!

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Running a marathon or going teetotal are amazing achievements, but they also require time and effort, and can be hard to accomplish. Instead, choose the easier road to better physical and mental health by making one small change a day for a month. There's less pressure, so you're less likely to fail, and you may find some new habits stick. What's more, our suggestions don't require pricey products or expensive gym membership. These shouldn't cost you anything extra at all, which, given the current cost of living, is an added bonus.

DAY 1 Be kind

Kindness reduces anxiety levels and makes us feel warm and fuzzy inside, as it causes the release of a feel-good hormone, oxytocin.

DAY 2 Walk an extra 2,000 steps daily

And, if you want to burn more calories, just walk faster!

DAY 3 Drink water

Staying hydrated with tap water, especially when it's hot, is key to good digestion and can reduce food cravings.

DAY 4  Think young

'Keep an open mind, learn one new thing a week and never say, "I'm too old for that," says Dr Patricia MacNair, co-author of

DAY 5 Get outside first thing

Exposure to natural light as early as possible in the day helps your body produce melatonin at night, which encourages better sleep.

DAY 6 Stretch during advert breaks

A good stretch improves your blood circulation and increases flexibility.

DAY 7 Chew your food property

The average Brit spends just 23 minutes eating meals each day. Chewing more and taking your time over meals will help your body absorb vitamins and minerals and aid digestion.

DAY 8 Take a mid-morning break