Буклет на тему «Healthy lifestyle»

A healthy lifestyle combines nutrition, physical activity, sleep, and avoiding risk factors — as highlighted by the WHO.

Eat a varied diet with vegetables, fruits, legumes, nuts, and whole grains; aim for at least 400 g of fruits and vegetables daily.

Limit sugar to under 10 % of daily energy and salt to no more than 5 g per day.

Get 150–300 minutes of moderate or 75–150 minutes of vigorous activity weekly, plus muscle‑strengthening exercises at least twice a week.

Physical activity affects not only endurance but also muscle function and metabolism. The WHO specifically highlights aerobic and strength‑training exercises.

• Adults aged 18–64 are advised to get at least 150 minutes of moderate‑intensity activity per week; for additional health benefits, up to 300 minutes are recommended.

• In terms of nutrition, the WHO identifies four key principles: adequacy, balance, moderation, and variety.

• Industrial trans fats should be avoided, and total fat intake should not exceed 30 % of daily energy intake.

The simplest example of a healthy lifestyle is the “plate and clock” approach. Vegetables, fruits, and whole grains help you meet your nutrient needs, while 150 minutes of physical activity per week is just 22 minutes a day.

Sleep and recovery are essential components of a healthy lifestyle, along with nutrition and physical activity. In adults, insufficient sleep is linked to poorer well‑being and reduced productivity.

• Quitting smoking and limiting alcohol consumption are considered part of healthy lifestyle habits.

• Maintaining normal blood pressure and cholesterol levels is among the key indicators of good health.

• The WHO specifically notes that a healthy diet and regular physical activity help maintain a healthy body weight.

A healthy lifestyle isn’t just one habit—it’s a set of daily actions that together build well‑being. The WHO describes it in terms of nutrition, physical activity, and limiting harmful factors.

• The dietary recommendations specifically highlight vegetables, fruits, legumes, nuts, and whole grains. For adults, the guideline is to consume at least 400 grams of fruits and vegetables per day.

• For physical activity, adults are recommended to get 150–300 minutes of moderate‑intensity exercise per week, or 75–150 minutes of vigorous‑intensity activity. Muscle‑strengthening exercises are advised at least twice a week.

• Harmful dietary factors include excessive sugar, salt, saturated fats, and trans fats. The WHO recommends reducing free sugars and salt intake and eliminating industrial trans fats.