Healthy lifestyle

Physical activity is not only sport. It includes walking, cycling, dancing, games, exercise, taking the stairs and active housework. A healthy lifestyle combines regular movement with enough sleep, balanced food, stress management and supportive relationships. movement — movement sleep — sleep food — balanced food mind — stress management

Movement helps the body work better: • strengthens muscles and bones • supports the heart and lungs • improves coordination and balance • helps maintain a healthy body weight • lowers the risk of some long-term diseases heart and lungs — heart and lungs muscles and bones — muscles and bones coordination — coordination

Different activities train different abilities: Aerobic — walking, running, swimming, cycling Strength — climbing, body-weight exercises, resistance exercises Flexibility and balance — stretching, yoga, gymnastics The best routine includes more than one type. aerobic — aerobic strength — strength flexibility and balance — flexibility and balance

WHO recommendation for ages 5–17: Aim for an average of at least 60 minutes a day of moderate- to vigorous-intensity physical activity. Include activities that strengthen muscles and bones at least 3 days a week. More activity can bring additional health benefits. average — 60 min/day average strength days — 3+ days/week

Moderate intensity: breathing and heart rate increase, but you can still talk — brisk walking or easy cycling. Vigorous intensity: breathing becomes hard and talking is difficult — fast running or an energetic sport. Intensity depends on fitness, age and the activity. moderate — can talk vigorous — talking is difficult