Буклет на тему «HEALTHY LIFESTYLE»

Movement shapes daily energy and supports heart and circulation health. Adults are generally advised to aim for at least 150 minutes of moderate activity each week.

• Regular movement can include brisk walking, climbing stairs, dancing, cycling, or sports. Muscle-strengthening activities are also recommended at least twice a week.

• Even short active breaks during the day help reduce long periods of sitting and make movement easier to keep up consistently.

• A simple target is to add more walking, standing, and stretching into ordinary routines instead of waiting for formal workouts.

Food choices affect energy, growth, and long-term health. A healthy diet protects against malnutrition and lowers the risk of diseases such as heart disease, stroke, diabetes, and some cancers.

• A balanced plate includes vegetables, fruits, legumes, nuts, whole grains, lean protein, and healthy fats. WHO recommends at least 400 g, or five portions, of fruits and vegetables a day.

• Highly processed foods should be limited, especially those high in sugar, salt, or unhealthy fats. Free sugars should stay below 10% of daily energy intake, with less than 5% as an ideal target.

• Choosing a variety of foods each day helps provide fiber, vitamins, and minerals that the body uses for repair and growth.

Water is the body’s main transport system: it carries nutrients, helps regulate temperature, and supports physical performance. Even mild dehydration can make everyday activity feel harder, which is why regular drinking across the day matters.

Sleep gives the body and brain time to recover. Many adults need about seven to nine hours of sleep each night.

• A regular sleep schedule helps the body keep a steadier rhythm. Consistent bedtime and wake-up time can make sleep easier to maintain.

• Mental health is part of overall health, and self-care includes connecting with others, taking breaks, and managing stress in healthy ways.

• Fresh air, time outdoors, and calm routines can support recovery after study, work, or exercise.

Use the checklist as a simple daily snapshot of habits. It turns broad health goals into actions that are easy to track.

• Walk for 30 minutes

• Eat five portions of fruit and vegetables

• Drink enough water

• Sleep on a regular schedule

• Take time to relax