Буклет на тему «Healthy lifestyle»

Healthy living means daily habits that support physical and mental wellbeing. It combines nutrition, movement, sleep, and avoiding harmful behaviors.

• Adults 18–64 are advised to get at least 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous activity.

• A healthy diet includes a variety of foods from all groups, with fruits and vegetables, legumes, nuts, and whole grains.

• Sleep is part of healthy living: regular rest helps the body and mind recover.

Physical activity is any movement that uses energy, from walking and cycling to dancing, sports, and climbing stairs.

• WHO advises adults to add muscle-strengthening activities at least two days a week.

• For children and adolescents, the recommendation is an average of 60 minutes of moderate to vigorous activity every day.

• Regular activity supports circulation, weight control, and physical fitness.

The World Health Organization counts taking the stairs, walking, cycling, swimming, and even housework as physical activity. A short walk to class or work can already be part of a healthier routine.

Healthy nutrition is built on variety: vegetables, fruits, legumes, nuts, and whole grains appear in WHO recommendations.

• WHO advises at least 400 grams, or five portions, of fruits and vegetables per day.

• Free sugar should be limited to less than 10 percent of daily energy intake, ideally below 5 percent.

• Total fat should stay below 30 percent of daily energy intake, with saturated fats under 10 percent and trans fats under 1 percent.

Sleep is one of the main parts of healthy living. A stable sleep schedule supports concentration and helps the body recover.

• Healthy living also includes avoiding tobacco and limiting alcohol, because both increase health risks.

• Stress management and social connections are included in many definitions of healthy lifestyle.

• A healthy lifestyle is defined as a way of living that lowers the risk of serious illness and early death.