More than a third of Welsh adults feel that they are generally less healthy now than before the start of the Covid-19 pandemic according to a YouGov survey.

The survey reported that 37 per cent of Welsh adults feel generally less healthy while 30 per cent of Welsh adults reported gaining weight with the average Welsh weight gain coming in at 5.5 kilogrammes - 12 pounds - per person.

The Welsh Government’s Help Us Help You campaign is keen to highlight that leading a healthier lifestyle means you are more likely to live longer and less likely to develop serious illnesses and health conditions.

Despite the weight gain across the country, the survey also reported that 25 per cent of people in Wales have done more exercise this year and have noticed the positive impact it has had on its weight.

Gwyn Owen, the Freedom Leisure area manager for Powys and based at Brecon Leisure Centre said: “Small steps can make a big difference to your health and weight. At our leisure centres across Powys, there are many activities on offer that are delivered in a safe environment with qualified staff. We deliver the Powys National Exercise Referral Scheme (NERS) working closely with GPs, specialist nurses, physiotherapists and dietitians.

“We provide a health intervention programme covering healthy weight, cardiac, stroke, cancer, falls and mental health.

“We find that people have less confidence in themselves since the start of the pandemic so we’d just like to reassure people that we are a very friendly bunch. We welcome all ages and abilities and we will always have an activity to suit you.”

Meanwhile, Myfanwy Taylor moved to Brecon just before the first national lockdown and decided to boost activities in the area by setting up a local Breeze group. Breeze is a British Cycling network which offers fun, free bike rides for women of all abilities across the UK.

Myfanwy said: “We don’t cycle very far and we’re not whizzing around like pro cyclists. It’s a great way for women to come together, meet new people and have some fun.

“We have women of all ages, all abilities and all sizes. Some women come on an e-bike if they find that a bit easier. We usually stop for a coffee along the way and we always cycle at the pace of the slowest rider. We never leave anyone behind. It’s perfect for women who lack confidence or feel a little rusty.”

Half of Welsh adults - 50 per cent - say that they have made an effort to eat more healthily this year, making the most of the time spent at home which has allowed them to spend more time cooking and eating healthily.

However, more than four out of 10 people - 42 per cent - have eaten more unhealthy foods during lockdown as rewards and to cheer themselves up and this rises to 65 per cent of Welsh 18-24 year-olds.

Beca Lyne-Pirkis, a firm favourite on the Great British Bake Off in 2013, is a Welsh cook and an ambassador for Healthy Weight Cymru.

Beca said: “It’s not always easy to exercise regularly and eat healthily, and many have found recent lockdowns especially tricky. But even small changes can make a big difference to your health, and can make you feel better too. There is lots of information and advice on how to take more exercise, eat better and improve your wellbeing on the NHS 111 Wales Living Well website.”

There are a number of simple and easy-to-achieve lifestyle choices you can make to improve your health and wellbeing including being active and eating well - just making a few small changes can make a big difference.

Regular exercise has proven health benefits for anyone who wants to maintain a healthy lifestyle, lose weight and improve their fitness level and support their mental well-being. Meanwhile, eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

While the way we access the NHS has changed, especially during the pandemic, NHS Wales is reminding residents that it is still there for us - Get to know the different ways you can access the NHS so you can get the right help by checking online using NHS 111 Wales.

For advice on how to take the first steps in your journey to a healthier lifestyle, search NHS 111 Wales online for tips and information to help you get started.

Top tips to improve your health:

- If you don’t like sport, take up a hobby such as gardening or walking which both also provide a great source of physical activity

- Eat a more balanced diet and look to cut down on foods high in fat and sugar while consuming plenty of fruit and vegetables

- Cut down on alcohol which is high in calories

- Mix it up with your daily five portions of fruit and veg - canned, dried, juiced and frozen all count

- Try to eat slower as it gives your brain time to register when you are full

- Always eat breakfast as you are less likely to snack before lunchtime

- Avoid eating in front of the TV as if you are distracted you are less likely to notice you are enjoying your food

- Drink plenty of fluids - the average person needs six and eight glasses of fluids a day to prevent dehydration

- Move more to release endorphins which helps us to feel good

-Avoid sugary soft drinks which are high in calories and bad for teeth