Could hopping off early put a spring in your step?

We all sometimes feel like we haven't got the energy to exercise. But the thing is, the more energy you use, the more you'll have. And it doesn't have to be vigorous - getting off the bus a stop early or swapping a nearby parking space for one further away (or walking to work instead!) are great ways to start.

6 ways to feel better ...... fast!

1. Swaps to get you up & about - swapping your usual bus or car journey to work for walking or cycling is a great way to build up to 30 minutes of moderate activity, 5 times a week.

2. Portion swap - could you swap a portion of chips for a portion of veg or salad with your main course?

3. Snack swap - craving chocolate, biscuits or cake? Try some fresh fruit such as strawberries or grapes instead.

4. Swap for 5 a day - Swap one of your daily teas or coffees at work for a glass of 100% unsweetened fruit juice.

5 Fibre swap - White bread contains very little fibre, so choose sandwiches made with wholemeal or wholegrain bread.

6. Drink swap - Try halving the sugar in your tea or coffee - you probably won't even taste the difference!

Could a healthier mid-morning munch keep you going 'til lunch?

Snacks like crisps or chocolate contain lots of calories. What's more, the energy they give you doesn't last long, so you soon feel sluggish (and peckish!) again. But regular snacking on healthier options like fresh fruit, dried fruit and nuts, can help you keep going longer

Could taking the stairs give you a lift?

We all sometimes feel like we haven't got the energy to exercise. But the thing is, the more energy we use, the more you'll have. And it doesn't have to be vigorous - swapping lifts or escalators for sometimes taking the stairs, or delivering some of your messages in person rather than by phone or email, are great ways to start.

Could life be sweeter if you halved the sugar?

We all look forward to breaks - and the drinks we rely on for a pick-me-up. But if you take your tea or coffee with sugar, or choose sugary fizzy drinks, you'll know all about the crash that follows as the sugar wears off. Here's an idea to help your energy levels stay steady: try halving your usual number of sugars, or swap your sugary soft drink for water or 100% unsweetened fruit juice.

Could your quick snack be slowing you down?

Snacks like crisps or chocolate contain lots of calories. What's more, the energy they give you doesn't last long, so you soon feel sluggish (and peckish!) again. But regular snacking on healthier options like fresh fruit, dried fruit and nuts, can help you keep going longer.

Could swapping to wholemeal be better for your whole body?

Did you know that fibre not only keeps us regular, it can also help reduce cholesterol and help us stay trim by filling us up for longer? But white bread, pasta and rice contain very little fibre. So if you choose wholemeal options, your whole body will thank you.

Could a little less on your plate help you get more out of life?

We all like to see a clean plate at the end of the meal. But if you're eating more energy than you're burning off, it'll start to slow you down. Swapping to smaller portions can help. Or why not swap a portion of chips for veg or salad, or swap a large main course for a smaller one followed by fruit?

Could swapping to salad help keep you feeling chipper?

We've all heard of 5 A DAY and know fruit and veg are important for our health. And swapping can make it easy to get your 5. Swapping a portion of something that doesn't count towards your 5 (like chips) for a portion that does (like salad) will give your body a nutrient boost.

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