Dumfries & Galloway Health & Social Care

Physical Wellbeing

Looking after your physical health is key to supporting your overall health and wellbeing, including your mental health. Keeping physically active, eating well and getting a good night’s sleep can all help our wellbeing as well as prevent disease and other health conditions

Physical activity is about moving your body which increases you heart rate, breathing and temperature. It can include a wide rang of activity including sport, exercise, dance, play, cycling, housework and gardening.

Being physically active is one of the most important factors in ensuring good health. Many people find that physical activity can help their mental wellbeing and alleviate stress as well as improve their sleep.

Physical Activity (Websites and Apps)

Regional Campaign and resources to support people to be physically active:

Visit dgdoingmore.co.uk

The LifeCurve app allows people to track their own activity levels day by day, and compare them to the expected levels for their age. It will also provide information about suitable activities at home and outside, and other ways to stay healthy and active.

More information visit: dgdoingmore.co.uk/lifecurve-app/ 

Get it on Google Play 

Download from Apple

The Active 10 app records every minute of walking you do (anonymously). Just pop your phone in your pocket and away you go! Brisk walking counts as exercise and just 10 minutes can improve your health and wellbeing. The App will help you complete 10 minutes of brisk walking everyday then gradually build up to multiple ‘Active 10s’.

Visit www.nhs.uk/better-health/get-active/


Other Physical Wellbeing Support

Eat Well, Your Way is a new resource developed to help you take small manageable steps to eat healthier.  It can be hard to choose healthier options this resource to help you do this in ways that suit you. Visit eatwellyourway.scot

Good sleep improves your brain performance mood and health.  Not getting enough quality sleep regularly raises the risk of many diseases and disorders. 

Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night. Better sleep habits may improve your quality of sleep.

The National Sleep Foundation advises that healthy adults need between 7 and 9 hours sleep every night

Tips for better sleep:

  • Be consistent (where possible) with sleeping patterns
  • Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
  • Remove electronic devices, such as computers and mobile phones from your bedroom.
  • Avoid large meals, caffeine and alcohol before bedtime.

Sleepio is a 6 week online course to aid sleep designed by sleep experts and designed on cognitive and behaviour techniques. Includes personalised sessions, sleep tracking and sleep optimisation plan

Sleepio | Can’t sleep? Get to sleep and stay asleep without pills or potions online or download on to smart phones

Ensuring women are supported with their needs in relation to menopause or pre-menstrual syndrome is important. For those experiencing symptoms it can be a difficult and stressful time. Everyone will experience differently and for some, symptoms can be quite severe and can affect people both physically and mentally. It’s important to recognise that support is available.

Contact occupational health for support and information (NHS only) 

Suggested workplace adjustments to support with Menopause symptoms can be found here Menopause Workplace Adjustment Fact Sheet

Other useful links:

 National Association of Pre Menstrual
www.pms.org.uk  or Premenstrual
dysphoric disorder 

Free period products can be accessed across the region. See the following link for more information: 

Smoking is one of the biggest causes of death and illness in the UK contributing to over 50 different health conditions.

Stopping  smoking is one of the best you will ever do for your health. It allows your lungs to repair and you will be able to breathe easier. Its also proven to boost your mental health and wellbeing too.

 The Quit Your Way Service offers smokers throughout Dumfries and Galloway help in stopping smoking.

Call 0845 602 6861 or email dg.quityourway@nhs.scot Or visit https://dghscp.co.uk/quit-your-way/ for more information

Alcohol and drug use can have a major impact on you and your family.  Both can lead to short and long term effects on your body, lifestyle and your mental health.

Access to information on drinking safely, knowing your limits and getting support for alcohol abuse can be found here:  


Access to information on addictions can be found here


If you are struggling with your drug and/or alcohol use or support someone who is; you may benefit from support from the following services

Specialist Drug & Alcohol Service
The Specialist Drug and Alcohol Service offer comprehensive support to people aged 18 years and over who have a dependency or complex problems related to alcohol or drug use.

Contact : 01387 244555

We Are With You 
We Are With You is a charity providing free, confidential support to people experiencing issues with drugs or alcohol use. We Are With you will work with you on your own goals – whether that ’s cutting down your drug or alcohol use, stopping completely

Contact : 01387 263208 / 01776 705904

Alcohol and Drug Support Talking Therapies 
ADS offer a range of community-based services across Dumfries and Galloway, to help people affected by alcohol , drugs or gambling problems – their own, or someone else’ s .

Contact : 01387 259999 / 01556 503550 / 01776 70262

Being There family Support Service 
Being There are a free, confidential , non-judgmental service that will offer a listening ear when struggling with your loved one’ s drug or alcohol use

Contact : 0333 8806950

 For more information visit : https://dghscp.co.uk/alcohol-drugs-partnership-adp/    

Gentle Movement Exercise Videos

Breathing Videos