Zdrav stil života i prevencija

Step 3

Small habits make a difference

A healthy lifestyle can reduce risk: regular physical activity, balanced nutrition, less alcohol, not smoking, maintaining a healthy body weight, and good sleep. The key is in small, consistent steps – a little each day.

Movement

Aim for 150 min of moderate exercise weekly (brisk walking) or 75 min of more intense activity + strength exercises 2x weekly. Everything can be done in short blocks of 10–20 min.

Nutrition

More vegetables, fruits, whole grains, legumes, fish, and "good" fats (olive oil, nuts). Less ultra-processed food, sweets, and red/processed meat.

Body weight

Gradual and sustainable: small changes in diet + movement. The goal is not a "diet" but habits you can maintain long-term.

Sleep and stress

7–9 hours of sleep, bedtime routine, walks, breathing exercises, socializing. If anxiety is pronounced – talk to a professional.

Alcohol

The less, the better. If you drink – limit to rare occasions and small amounts. Choose non-alcoholic alternatives.

Not smoking

Quitting smoking is one of the most important health decisions. Seek advice and support – there are programs and therapies that help.

Check-ups and screening

Stick to the plan: annual check-ups with the doctor and regular / according to age and doctor's advice.

Routine and reminders

Create a habit: e.g., 10 min of stretching after morning coffee. Set a reminder on your phone – consistency is more important than perfection.

I don't have time for the gym – what's the minimum?

Every step counts: 3 × 10 minutes of brisk walking daily, stairs instead of elevator, short strength exercises at home 2x weekly. That's enough to start.

Which "diet" is best?

The one you can maintain: lots of plant foods, enough protein, little industrial food. It doesn't have to be perfect – what matters is that it's regular and reasonable.

Should I take supplements?

Usually not necessary if you eat a varied diet. Vitamin D and calcium sometimes make sense – check with your doctor before taking anything.

When to seek advice from a doctor/nutritionist?

If you have chronic conditions (diabetes, thyroid, heart), special diets, or sudden weight changes – make a plan with professional help.

How to start – 2-week mini plan

Week 1: 10–15 min brisk walking daily + add vegetables to 2 meals + 1 more alcohol-free day.
Week 2: 20 min walking daily + 2 short strength workouts (at home) + replace one sweet with fruit.

Smart food swaps

Carbonated/sweet drinks → water with lemon or tea.
Fried → baked/grilled.
White bread → whole grain.
Snacks → nuts, yogurt, fruit.

Consistency is more important than perfection

There will be days when it doesn't go well – that's okay. Continue tomorrow, without guilt. Every small, repeated habit brings results over time.

Who to contact?

If you need help with an activity or nutrition plan, talk to your or . They can refer you to counseling centers, a physiatrist, or nutritionist.