Буклет на тему «Healthy lifestyle»

The diet should include regular meals, plenty of vegetables, fruits, legumes, whole grains, and water. The World Health Organization emphasizes that a healthy diet reduces the risk of non-communicable diseases. Limit free sugars to under 10% of daily energy, ideally less than 5%, and keep salt intake to 5 grams per day. Reduce saturated fats and eliminate industrially produced trans fats to lower cardiovascular disease risk. Overeating and a monotonous diet can lead to nutrient imbalances, even with adequate calories.

Physical activity includes sports, walking, cycling, and daily mobility. For adults aged 18–64, the WHO recommends 150–300 minutes of moderate activity or 75–150 minutes of intense activity per week. Aerobic activity should be at least 10 minutes, and strength training for main muscle groups should be done at least 2 days a week for additional benefits. Even a small increase in activity is beneficial, as a sedentary lifestyle reduces daily energy expenditure. For people over 65, balance exercises should be performed at least 3 days a week to reduce the risk of falls.

An adult usually needs at least 7 hours of sleep per day. In sleep recommendations for people aged 18–60, 7 hours is stated as the minimum norm, while for older adults the range is slightly narrower — 7–8 hours.

An adult usually needs at least 7 hours of sleep per day. In sleep recommendations for people aged 18–60, 7 hours is stated as the minimum norm, while for older adults the range is slightly narrower — 7–8 hours.

The daily routine integrates sleep, nutrition, physical activity, and attention demands into a coordinated schedule. Consistent wake-up and bedtimes are crucial for most adults. Sleep deprivation, defined as less than 7 hours daily, impairs concentration and reaction speed, particularly during screen-based tasks. Sleep quality depends on both duration and regularity, with irregular schedules disrupting circadian rhythms. Bright light, late meals, and extended screen use can reduce sleep time and quality.