The Republican Center for Health Promotion and Mass Communication has shared recommendations on how to maintain health in adulthood.
According to specialists, an active lifestyle, regular medical check-ups, and monitoring key health indicators are crucial factors for maintaining activity and well-being, allowing individuals to enjoy this important stage of life.
Adulthood is a unique period that can be spent joyfully if attention is paid to health. Doctors emphasize that the foundation of good well-being is a healthy lifestyle and regular examinations.
Recommended norms for key health indicators:
Body Mass Index: 18.5-24.9 (weight kg/height m²)
Blood Pressure: no higher than 140/90 mm Hg
Cholesterol in blood: no more than 5.2 mmol/L
Blood Glucose Level: less than 5.6 mmol/L fasting
Vegetable and Fruit Intake: at least 500 g per day
Salt: no more than 5 g per day
Physical Activity: at least five times a week for 30 minutes.
Before starting any activities, it is advisable to consult with a healthcare provider.
Walking remains one of the most accessible and beneficial forms of physical activity. A 30-minute daily walk helps improve circulation, strengthen the cardiovascular system, lower blood pressure, and reduce the risk of stroke. Walking also helps normalize cholesterol and blood sugar levels, improves breathing, aids in maintaining a healthy weight, and positively affects mood and sleep. It is recommended to walk between 3000 to 5000 steps a day. Nordic walking with special poles helps maintain better posture, reduces back and neck pain. This type of activity is less injury-prone compared to running and is suitable for people of various ages and fitness levels. Dancing is also an excellent way to maintain physical fitness, improving flexibility, coordination, and balance, as well as reducing stress and anxiety levels.
Swimming strengthens almost all muscle groups and increases overall endurance. It is accessible even to those suffering from arthritis or arthrosis due to the reduced load on the joints. Swimming also helps alleviate pain from osteochondrosis, boosts immunity, and is actively used in rehabilitation after strokes, heart attacks, and surgeries. Yoga promotes muscle strengthening, joint flexibility, and improved breathing, which is important for proper posture.
Pilates is considered one of the safest training methods for older adults, as exercises are performed in a gentle manner, often while lying down or semi-reclined, which reduces the load on the joints. Specialists recommend avoiding overexertion and keeping sessions smooth to prevent injuries. Training can also be done at home — 2-3 times a week for 30-60 minutes.
Doctors emphasize that any physical activity helps reduce stress and anxiety levels, enhances immune response, and positively impacts the overall state of the body.
Adelya Klycheva
