Буклет на тему «healthy lifestyle»

A healthy lifestyle is a regimen in which nutrition, movement, and recovery are coordinated with age and workload. The WHO primarily associates it with a healthy diet, sufficient physical activity, and the limitation of risk factors.

• For adults aged 18–64, the WHO recommends at least 150 minutes of moderate or 75 minutes of intense aerobic activity per week.

• The WHO recommends consuming at least 400 g of vegetables and fruits daily, limiting free sugars to less than 10% of total energy intake, and limiting salt intake to less than 5 g per day.

Physical activity is any movement that expends energy: walking, climbing stairs, cycling, sports, dancing, household chores. For adults, it is beneficial to combine aerobic exercise with exercises targeting major muscle groups at least twice a week.

• Sleep is also one of the basic components of a routine. Adults are usually advised to get 7–9 hours of sleep per day, while teenagers have a higher need.

• Sitting time is not the same as rest: prolonged immobility is associated with impaired metabolism and reduced endurance. Therefore, the movement is distributed evenly throughout the day.

According to WHO recommendations, 150 minutes of moderate activity per week is approximately 30 minutes on five consecutive days. At the same time, even regular brisk walking, if it is done regularly, is already considered aerobic activity.

A healthy diet is based on variety: vegetables, fruits, legumes, nuts, and whole grains provide fiber, vitamins, and minerals. The WHO identifies four characteristics of a healthy diet: adequacy, balance, moderation, and variety.

• The WHO recommends limiting saturated fats to less than 10% of energy intake, and trans fats to less than 1% of energy intake. It is better to keep free sugars below 10%, and even better, below 5%.

• It is recommended to limit salt intake to less than 5 g per day, which is approximately one teaspoon. This applies to all salt in food, not just the salt added at the table.

Sleep and recovery directly affect performance and attention. For adults, the recommended guideline is 7–9 hours of sleep, because shorter sleep duration is associated with daytime drowsiness and reduced concentration.

• A sleep routine usually includes the same wake‑up and bedtime, a darkened bedroom, and avoiding late meals before going to bed. These conditions help maintain a stable circadian rhythm.

• Factors of a healthy lifestyle also include quitting tobacco and limiting alcohol consumption. These habits reduce the overall risk of cardiovascular, oncological, and metabolic disorders.