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WHO has set a goal – by 2025, to reduce the number of sedentary people to 10%. According to the recommendations of experts, an adult should walk at least 7-8 thousand steps every day. If we take into account that each step averages about half a meter, then the distance that a person must travel on foot every day is 3-4 km. This distance can be covered in about an hour.
Even working in the office, you can afford small breaks for industrial gymnastics and warm-ups. The whole complexes of exercises for gymnastics in the office have been developed.
Exercising at least three times a week with a workout duration of 30-40 minutes will help improve your well-being. And walking for 30 minutes every day can even reduce the risk of premature death. This fact is especially relevant for people over 50 years old, since many of them can no longer or do not want to go in for sports, and systematic walking is a reliable prevention of many ailments.
Proper nutrition
Proper nutrition does not mean giving up everything tasty or eating something expensive and exotic. Nutritionists say the opposite: it is better to eat seasonal foods.
Energy balance
This principle is understood as an equal ratio of calories from food and their expenditure. For example, for men and women aged 40 to 60 years, the basal metabolic rate is on average 1300-1500 kilocalories per day. An excess of the energy value of the diet inevitably leads to the deposition of excess calories in the form of fat.
Power balance
The body needs proteins, fats, carbohydrates, vitamins and minerals. Proteins are a building material for the body, fats are plastic and reserve, and carbohydrates are the main source of energy.
The diet is considered balanced when the calorie content is provided by 10-15% proteins, 20-30% fats, 55-70% carbohydrates. Moreover, the latter should be exactly complex (whole grain porridge, whole grain bread or potatoes). The peculiarity of such carbohydrates is that they are slowly digested, provide optimal energy levels and do not lead to the release of insulin, which converts excess glucose into fat.
Compliance with the diet
A person should eat 3-5 times a day, regularly, in small portions and, if possible, strictly on a schedule, and the last meal should be finished 2-3 hours before bedtime. Nutritionists recommend to distribute the amount and calorie content of food as follows: 25-30% for breakfast, 35% for lunch, 20-25% for dinner. And do not forget about the right snacks, which will not allow you to overeat at the time of the main meal.
SOGAZ-Med specialists remind: excessive salt intake is the main cause of cardiovascular diseases and stroke. The daily serving of salt is a teaspoon (5 grams).
It is also recommended to consume no more than 12 teaspoons of sugar per day (no more than 50 grams). Remember that sugar is found in many foods.
Timely medical examinations
SOGAZ-Med reminds that regular medical examination will allow to identify at an early stage the most dangerous diseases, which are the main cause of disability and mortality.
If you are insured with SOGAZ-Med and you have any questions related to the receipt of medical care in the compulsory medical insurance system or the quality of medical services, please contact SOGAZ-Med by calling the 8-hour contact center phone number 800-100-07-02-XNUMX (call free in Russia). Detailed information on the website .