Буклет на тему «HEALTHY LIFESTYLE»

MOVE MORE

• At least 150 minutes a week of moderate-intensity activity is the usual adult target. Brisk walking and similar movement support circulation and help manage stress.

• Exercise can include walking, cycling, or other aerobic activity. Many health guides also recommend muscle-strengthening work at least twice a week.

• Regular movement lowers the risks linked with sedentary time and helps the body stay efficient in daily life.

EAT WELL

• A healthy diet is built from variety, balance, moderation, and adequacy. WHO describes it as enough nutrients without excess and a broad mix of food groups.

• WHO recommends at least 400 g, or five portions, of fruits and vegetables per day. Whole grains, legumes, nuts, lean protein, and unsaturated fats fit this pattern.

• Added sugar should stay below 10% of total energy, and fats should stay under 30%; saturated and trans fats should be limited further.

• Highly processed foods high in fat, sugar, or salt are best reduced because they often add energy with fewer useful nutrients.

A practical benchmark used in global nutrition guidance is surprisingly simple: five portions of fruits and vegetables a day. That single number appears again and again because it is easy to remember and easy to measure.

STAY HYDRATED

• Water intake should be regular across the day, not only after thirst appears. The need rises during physical activity and warm weather.

• Hydration supports normal body function and helps replace fluid lost through sweat. Water is the preferred everyday drink for most people.

• Sugary drinks add calories without improving hydration in the same way as water.

SLEEP AND RECOVER

• Most adults need about seven to nine hours of sleep each night. A steady sleep schedule supports recovery of both body and mind.

• Sleep works best when timing is regular. Irregular sleep can make daily concentration and physical recovery less efficient.

• CARE FOR YOUR MIND

• Short breaks, time outdoors, and social contact are simple parts of mental maintenance. Healthy stress management also includes rest and routine.

• Mind and body habits are connected. People who move, eat well, hydrate, and sleep well usually build stronger day-to-day resilience.