Five-a-Day May

Personal trainer and chef Ian Eassom looks at five things we should all do every day in May to keep us fit and healthy.

May is the perfect month for a reset. The days are longer, the mornings brighter and there’s a fresh energy in the air.

Instead of complicated plans or extreme challenges, I have come up with my own ‘Five-a-Day May’, which is a handful of simple actions to do every single day to improve your fitness, boost your mood, and support your overall health.

These five habits are realistic, sustainable, and powerful when done consistently.

1. Move for 30 minutes
   Daily movement doesn’t have to mean intense gym sessions. A brisk 30-minute walk, a cycle ride, a bodyweight workout at home, or even gardening all count.
   Regular movement:
   • Strengthens your heart
   • Boosts metabolism
   • Improves mental health
   • Supports better sleep
   If you’re short on time, break it into three 10-minute bursts. Consistency matters more than intensity.
2. Eat five portions of fruit and vegetables
   Nutrition fuels everything. Aim for at least five portions of fruit and vegetables each day. One portion could be:
   • 1 medium apple or banana,
   • 3 heaped tablespoons of cooked vegetables
   • A small bowl of salad
   • A handful of berries
   Variety is key. The more colours on your plate, the broader the nutrients you’re giving your body. Try adding fruit at breakfast, salad at lunch, and two vegetables with dinner to hit your goal easily.
3. Drink enough water
   Hydration is often overlooked, yet it affects energy, digestion, focus, and exercise performance. Aim for 6-8 glasses of water daily (more if you’re active or it’s warm).
   A simple trick is to:
   • Start your day with one glass
   • Carry a refillable bottle
   • Drink a glass before each meal
   Proper hydration can reduce fatigue, prevent headaches, help you think more clearly and even help manage appetite.
4. Prioritise quality sleep
   Sleep is when your body repairs, rebuilds, and resets. Without enough quality sleep, progress in fitness and health becomes harder. Aim for 7-9 hours per night.
   To improve sleep:
   • Keep to a regular bedtime
   • Limit screen use before bed
   • Avoid heavy meals late at night
   • Create a calm wind-down routine
   Better sleep improves mood, recovery, focus, and cravings control.
5. Take 10 minutes for
   mental wellbeing
   Physical health and mental health are deeply connected. Even just 10 minutes a day of intentional mental reset can make a huge difference.
   This could be:
   • Deep breathing exercises
   • A short meditation
   • Journaling
   • Sitting outside in the fresh air
   • A gratitude practice
   May is a great month to reconnect with nature. Step outside, notice the light evenings, and allow yourself a mental pause. Lower stress levels support hormone balance, better sleep, and improved recovery from exercise. And of course get a daily dose of vital vitamin D to support bones, skin and brain health to name a few.
   Why these five habits work
   The power of ‘Five-a-Day May’ isn’t in dramatic change, it’s in daily repetition.
   When you:
   • Move consistently
   • Nourish your body properly
   • Stay hydrated
   • Sleep well

• Look after your mental wellbeing
  You create a strong foundation for long-term health.
  These five pillars influence everything from weight management to immune health and cardiovascular fitness. They’re also adaptable. Whether you’re just beginning your fitness journey or looking to refine your routine, these daily actions apply to everyone.

Daily checklist
To keep yourself accountable, try this daily tick list:
• 30 minutes of movement
• 5 portions of fruit & veg
• 6-8 glasses of water
• 7-9 hours of sleep
• 10 minutes of mental reset
Stick it on your fridge or save it on your phone. Small ticks each day build powerful momentum.

Make this May count
May offers lighter mornings and longer evenings – the perfect environment for building healthy habits. You don’t need perfection. You need consistency.

If you miss a day, reset the next. If you struggle with one habit, focus on improving just that one. Over 31 days, small daily efforts compound into visible results: better energy, improved mood, stronger fitness, and a healthier mind-set.

By the time June arrives, you won’t just feel fitter – you’ll have built habits that can carry you through the rest of the year.

Five-a-Day Power Bowl
Here’s a quick, balanced meal that can deliver five portions of fruit and vegetables in one bowl.

This bowl is rich in fibre, healthy fats, vitamins, and steady-release carbohydrates – perfect for fuelling workouts and supporting recovery. I have added salmon for that boost of vitamin D, as well as being a great source of protein. Enjoy!

Method

1. Place warm brown rice in a bowl as
   your base.
2. Arrange the pepper, carrot, broccoli,
   spinach and avocado on top. And a
   light sprinkling of seed mix.
3. Add your chosen protein. I’m
   using salmon.
4. Drizzle with olive oil and fresh
   lemon juice.
5. Season to taste and serve.

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