Looking after your physical health

Being physically active 

Regular physical activity has benefits for both your body and your mind. Being active can help to: 

• Improve your mood and overall mental wellbeing. 

• Increase concentration, memory and energy levels. 

• Maintain a healthy weight. 

• Reduce blood pressure. 

• Strengthen your heart and lower your risk of conditions such as heart disease, stroke, type 2 diabetes and some cancers. 

• Reduce aches and pains, including lower back pain. 

You don’t have to join a gym or become an athlete to benefit. Walking, cycling, swimming, dancing or taking part in recreational sport all count. 

The University offers a wide range of opportunities to stay active, including fitness facilities, sports clubs, societies and organised activities suitable for all abilities. 

You can also find the latest NHS guidance on recommended activity levels for adults on the NHS website. 

Be active 

There are many health benefits which come from engaging in physical activity. These include; 

• Reduced risk of chronic illnesses such as heart disease, stroke, type 2 diabetes and some types of cancer 

• Helps maintain a healthy body weight 

• Helps to reduce high blood pressure 

• Improves concentration and memory 

• Reduces lower back pain 

• Improves mental wellbeing 

You can read the current physical activity guidelines on the NHS Choices website. https://www.nhs.uk/live-well/exercise// 

The University also offers activities and guidance that can help you staying physically fit. There are many sports programmes, as well as different sports teams and societies. Further information is available at Sport at University of Staffordshire - University of Staffordshire and Clubs and Societies  

Sexual health 

Looking after your sexual health is an important part of staying healthy. Whether you need contraception, STI testing or confidential advice, there are specialist services available to support you. 

If you’re sexually active, using condoms is the best way to help protect yourself against sexually transmitted infections (STIs) while also helping to prevent pregnancy. 

You should consider getting tested if you notice symptoms such as: 

• Pain or discomfort when passing urine. 

• Unusual genital discharge. 

• Pain during sex. 

• Itching, sores, blisters, lumps or swelling around the genital area. 

• Lower abdominal pain or unexpected bleeding. 

It’s worth remembering that many STIs do not cause symptoms, so regular testing is recommended if you think you may have been exposed. 

You can access advice through your GP or your local sexual health service, where testing and treatment are confidential. 

If you need advice on Sexual Health, you can contact  Open Clinic. Find out more about contraception services  

• Find a sexual health clinic - NHS to search for your nearest sexual health services. 

• NHS Choices Contraception - NHS. 

Sexually transmitted infections (STIs) are diseases passed from one person to another through sex (including oral and anal sex) or sometimes through genital contact. Condoms are the only form of contraception which protect against STIs as well as pregnancy. You can be tested for STIs at your GP surgery, a sexual health clinic or a GUM clinic. Use the Find a sexual health clinic - NHS to search for a sexual health service near you. It is important to get tested if you experience any of the following symptoms: 

• Pain when you urinate 

• Itching, burning, swelling, blisters, sores, spots or lumps around the genitals or anus 

• Unusual discharge 

• Pain during sex 

• Lower abdominal pain (in women) 

• Bleeding after sex or in-between periods (in women) 

Not all people with an STI experience symptoms, so it is worth getting checked if you think there's any chance you may have contracted an STI. Many can be cured by antibiotics, but can have serious consequences (such as infertility, reactive arthritis, chronic pain, inflammation and stroke) if left untreated.

Alcohol and drugs 

The UK has one of the highest binge drinking rates in Europe, with more than 9 million people in England drinking more than the recommended limit. It is estimated that each year in the UK alcohol is responsible for around 33,000 deaths, and between 1,300-1,600 deaths are due to illegal drug use. 

Alcohol and drugs can affect your physical health, mental wellbeing, relationships and academic performance. If you’re worried about your own use, or someone else’s, reaching out early can make a real difference. 

Support is available through: 

• Your GP, who can offer advice or refer you to specialist services. 

• Local alcohol and drug support services. 

• Peer support organisations such as Alcoholics Anonymous (AA) and Narcotics Anonymous (NA). 

• The University’s wellbeing team, who can help you access the right support. 

Seeking support is never about judgement—it’s about helping you stay safe and well. 

If you are struggling with alcohol or drug misuse, there are a number of services which can help you. 

• Speak to your GP - they may be able to treat you, or they can refer you to a local alcohol/drug specialist service. if you are not registered locally, please see our health services page for information on local GP services and registration.  

• You may benefit from speaking to other people who have similar experiences to you. You can find support groups with organisations such as Alcoholics Anonymous (AA) https://www.alcoholics-anonymous.org.uk/ and Narcotics Anonymous. http://ukna.org/ 

• For information about relevant services please see our Other sources of support - Current students - University of Staffordshire page  

Smoking and vaping 

Smoking is extremely damaging to your health. Around half of all smokers who do not quit end up dying prematurely from smoking-related illnesses. However, people who stop smoking start benefiting from improved health straight away, and after one year their risk of a heart attack falls to half that of a smoker. 

Stopping smoking is one of the most beneficial things you can do for your health. Your body begins to recover almost immediately after you stop, and the longer you remain smoke-free, the greater the health benefits. 

If you’re thinking about quitting: 

• Ask your GP or local stop-smoking service about free support and treatment options. 

• Tell friends or family so they can encourage you. 

• Focus on one day at a time rather than trying to think too far ahead. 

• Don’t be discouraged if it takes more than one attempt—many people need several tries before quitting successfully. 

If you vape and would like to stop, many of the same support services can also help. 

Around 70% of smokers want to quit. If you are one of them, here are some tips to help you get started: 

• Find out more, including local services who https://www.nhs.uk/live-well/quit-smoking/nhs-stop-smoking-services-help-you-quit/can prescribe stop smoking therapy or medication, and refer you to local services, advisors and support groups 

• Get support from friends and family. Tell people that you are quitting, and tell them when you're struggling so that they can help you 

• Tackle one day at a time - tell yourself "I am not going to have a cigarette today" which will seem far more manageable than "ever" 

• Remember that most people do experience withdrawal symptoms, and many people need to try quitting more than once before they are successful. If you slip up, learn from what you found difficult and use that to help you next time 

We’re here to help 

If you’re concerned about how your physical health is affecting your wellbeing or studies, you don’t have to manage it alone. The University’s Mental Health & Wellbeing Team can help you explore the support available, alongside NHS and community services, and help you access the right resources for your needs.