Healthy lifestyle

Contenido de la presentación

1. Lámina 1 A Healthier Everyday

   A practical guide · Small daily choices, big lifelong returns · What the evidence says about food, movement, sleep and calm — and how to actually do it.

2. Lámina 2 Health is built at home, not in hospitals

   Why it matters · of adults worldwide don't meet recommended activity levels · WHO, 2024 · of all deaths worldwide are caused by noncommunicable diseases · WHO · 17M · people die prematurely from NCDs each year, before the age of 70 · The levers are simple: move, eat, sleep, connect. The hard part is doing them daily.

3. Lámina 3 150 minutes that change everything

   Move more · 150 minutes of moderate activity a week — brisk walking counts. · Muscle-strengthening on 2 days a week. · Any movement beats none: benefits start with small amounts and arrive immediately. · Sit less: break up long sitting every 30–60 minutes. · minutes / week · Moderate activity — a brisk walk is enough to count. · 2 days

4. Lámina 4 What a healthy plate looks like

   Eat well · 400 g · Fruit and vegetables — at least this much daily: 5 portions of 80 g · < 5 g · Salt — about one teaspoon a day, not more · < 10% · Free sugars — share of daily energy, ideally under 5% · Choose

5. Lámina 5 Hydrate, then make easy swaps

   Drink & swap Healthy lifestyle · Water is the default drink — keep a bottle within reach all day. · First habit · Swap sugary drinks for water, unsweetened tea or coffee · Swap white bread and rice for whole grains · Swap frying for baking, steaming or grilling · Swap dessert for fruit most days of the week · Small swaps, done daily, quietly rebuild your diet — no crash plans required.

6. Lámina 6 Sleep is the cheapest health upgrade

   7–9 hours · A night, for adults · Sleep repairs the body, consolidates memory and steadies mood. · Keep a regular schedule · Same bedtime every night — even on weekends. · Wind the light down · Dim screens and bright lights in the last hour before bed. · The cheapest health upgrade

7. Lámina 7 A healthy mind needs tending too

   Mind & people · Care for the mind the way you care for the body — gently, and every day. · Stress shows up in the body. Chronic stress raises blood pressure and disrupts sleep — build in real downtime. · Small resets work. Ten minutes of slow breathing or a short walk can reset a hard day. · People keep us well. Strong social ties are among the most reliable predictors of long-term health. · Take it outside. Time outdoors doubles the benefit: light, air and movement together.

8. Lámina 8 The four quiet saboteurs

   What to avoid · Tobacco · No safe level. Quitting pays back from day one. · Alcohol · Less is better. None is best. · Processed food · High in salt, sugar and unhealthy fats. · Endless sitting

9. Lámina 9 Small habits, repeated, win

   Make it stick · Mon · Walk · Tue · Veg · Wed · Strength · Thu

10. Lámina 10 One choice, today

    Start today · Pick one thing from this deck and do it today. Health is not a project with an end date — it is a way of living, one ordinary day at a time. · Every day this week · A daily 20-minute walk, five portions of fruit and veg, screens off an hour before bed. · In a month · Add the next thing. · Then keep going · One ordinary day at a time.

Fotos: Foto: Jonathan Cooper · Pexels; Foto: RDNE Stock project · Pexels; Foto: Vanessa Loring · Pexels