Буклет на тему «healthy lifestyle»

A healthy lifestyle is a combination of nutrition, exercise, sleep and hygiene that supports the normal functioning of the body.

• WHO recommends adults 18-64 years of age at least 150 minutes of moderate physical activity per week or 75 minutes of intense; strength training is also useful at least 2 times a week.

• A healthy diet is based on diversity: vegetables, fruits, legumes, nuts, and whole grains provide energy, protein, vitamins, and minerals.

• WHO advises limiting free sugars to less than 10% of daily energy, and salt to 5 grams per day.

Nutrition determines which substances enter the body every day, and affects metabolism, growth, and tissue repair.

• WHO considers a variety of foods to be a healthy diet, in which most of the products are of plant origin.

• At least 400 grams of fruits and vegetables per day are recommended for adults.

• Trans fats should be excluded from the diet, and the total fat content should be limited to less than 30% of daily energy.

The shortest way to get moving during the day is regular walking: according to WHO recommendations, you can gain the required weekly volume without doing everything at once. Even 10-minute stretches of activity are counted if they add up to the required load.

Sleep restores the nervous system, muscles, and attention; for students, sleep deficiency is often associated with fatigue and decreased concentration.

• Hygiene includes hand washing, oral care, and the cleanliness of personal belongings; this reduces the risk of spreading infections.

• Physical activity improves endurance, heart and muscle function, and helps maintain body weight.

• Sedentary mode is considered a separate lifestyle factor: long periods without exercise are worse for health than regular breaks for activity.

A healthy lifestyle is based on the daily routine: eating, sleeping, and physical activity work as a single system.

• For adults aged 18-64, the guideline for movement is 150-300 minutes of moderate exercise per week or 75-150 minutes of intense.

• Strength exercises should involve the main muscle groups at least 2 days a week.

• Water is included in the daily diet, and the need for liquid increases with heat, exertion, and prolonged exposure to dry air.