Буклет на тему «HEALTHY LIFESTYLE»

Daily activity keeps the body efficient and the mind alert. For adults, WHO advises at least 150 minutes of moderate physical activity each week, with muscle-strengthening work on 2 or more days.

• Walking, cycling, swimming, dancing and taking the stairs all count as physical activity. Regular movement supports heart health, circulation and emotional balance.

• A simple goal is to make movement part of ordinary routines, not only formal workouts. Even short active breaks add up across the week.

Food patterns shape energy, growth and long-term health. WHO recommends a varied diet built around vegetables, fruits, legumes, whole grains, nuts and other nutrient-rich foods.

• Adults should eat at least 400 grams, or 5 portions, of fruits and vegetables per day. Free sugars should stay below 10% of total energy intake, with 5% as the preferred target.

• Healthy fats matter too: WHO advises keeping total fat under 30% of energy, limiting saturated fat and avoiding industrial trans fats.

A healthy lifestyle is not one habit but several working together. WHO notes that regular movement, a varied diet, enough sleep and low stress all support physical and mental health, while social connection also protects wellbeing.

Water supports temperature control, circulation and physical performance. Drinking regularly through the day helps replace fluid lost through breathing, sweating and activity.

• Hydration becomes especially important in warm weather and during exercise. Water is the safest default choice for most people.

• Adults usually need 7 or more hours of sleep each night, and some age groups need 7–9 hours.

• A regular sleep schedule helps the body recover and supports alertness during the day. Short sleep is linked with lower quality rest and poorer recovery.

Mental wellbeing is part of health, not separate from it. WHO links physical activity, sleep, diet and social connection with better mental health and lower stress.

• Simple protective habits include time outdoors, regular breaks and steady contact with other people. WHO also notes that loneliness and social isolation can harm health and quality of life.

• Try a daily checklist: 30 minutes of walking, five portions of fruit and vegetables, enough water, a regular sleep schedule and time to relax.