WHO Gives 10 Clear Recommendations for your health!

Here are some Recommendations for your health from WHO. Stick to them if you want to live longer and healthier.

• the daily caloric content of the diet depends on the gender, age, and degree of activity; it ranges from 1500 to 2500 kcal per day (you do not do sports or heavy physical work), but should never fall below 1200 kcal even on a diet;
• the norm of salt intake – is less than 5 g per day (teaspoon);
• free sugars, including those contained in fruits, honey, etc., – only 5-7% (up to 10%) of the number of consumed calories (approximately 25-35 g);
• fats – slightly less than 30% of the daily diet (it is better to use unsaturated ones);
• carbohydrates – an amount of 60% (the lion’s share – complex ones);
• fresh fruits and vegetables – a portion per day (about 400 g, excluding potatoes

Recommendations for your health if you’re overweight and obese

Overweight and obesity (WHO) are defined as abnormal and excessive fat deposits that can be harmful to health. Recommendations for your health if you’re overweight and obese are: eat less and exclude junk food, exercise more, and lose weight.

Recommendations for your health in the age frame of 18-64 years

Adults aged 18-64 years are recommended:

• devote at least 150-300 minutes per week to moderate-intensity aerobic physical activity;
• or high-intensity aerobic physical activity for at least 75-150 minutes per week; or devote time to a similar combination of moderate and high-intensity physical activity during the week;
• as well as twice a week or more often to devote time to moderate or high-intensity physical activity aimed at developing muscle strength of all major muscle groups, as it brings additional health benefits;
• you can increase the time devoted to moderate-intensity aerobic physical activity (more than 300 minutes), devote more than 150 minutes per week to high-intensity aerobic physical activity; or devote time to a similar combination of moderate and high-intensity physical activity during the week, as it brings additional health benefits;
• limit the time spent sitting or lying down. Replacing sitting or lying down with physical activity of any intensity (including low intensity);
• to reduce the harmful health effects of a mostly sedentary lifestyle, all adults and the elderly should strive to exceed the recommended levels of moderate and high-intensity physical activity.