State structure of English speaking countries

2. Drink more water

Why? Water is essential for our bodies to work properly, but most of us don’t drink enough of it every day. Not only is it critical for digestion, removing waste and carrying nutrients and oxygen around our body, but it is also good for your mind and complexion - even mild dehydration can impact concentration, alertness and cause fatigue and headaches.
How? The recommended daily intake of water can vary significantly according to how much you sweat during the day - whether it be due to hot weather, exercise, or illness. However, as a general rule, you should be drinking around six to eight glasses of fluid a day. With the Cathay app, you’ll earn miles just by hitting that goal. Learn more about how to stay hydrated with the Cathay app along with other tips and tricks here.

3. Exercise regularly 

Why? The health benefits of regular exercise are hard to ignore. It can help with weight control, manage health problems, prevent diseases (such as arthritis, high blood pressure, depression and diabetes), improve your mood, boost your overall energy, and promote better sleep. Different forms of exercise can help with specific fitness goals, but a well-rounded regime should include both aerobic exercise and strength training.
How? Any amount of physical activity is beneficial, but a healthy lifestyle should include at least 150 minutes of moderate-intensity cardio (walking, biking, swimming, etc) or 75 minutes of vigorous aerobic exercise, such as running, per week. You should also aim to include all major muscle groups with strength training at least twice a week, whether you use weights, resistance bands, or your own body weight. If you have a smart tracker, you can link your activity – from steps to exercise – to goals in the Cathay app, earning miles and rewards just for looking after your health.

4. Eat well 

Why? Healthy eating is key to maintaining good health and helping you feel your best. The right diet can lower the risk of obesity, heart disease, stroke, diabetes, and help with sleeping patterns and energy levels. Generally speaking, it’s recommended that men eat around 2,500 calories a day while women should eat around 2,000. However, this will vary according to how active your lifestyle is, because eating healthily is not just about eating the right foods, but eating them in the right proportions, too. 
How? Your diet should include five portions of fruits and vegetables a day (which are packed with antioxidants, vitamins, minerals and fibre), whole grain foods (which help you stay healthy and fuller for longer), and protein (which helps build and maintain muscle, bones and skin). As an additional bonus, you’ll earn Asia Miles when you log your fruit and veg intake in the Cathay app. You should also limit your intake of highly processed foods, sugar, salt, and saturated fats.