HEALTHY LIFESTYLE

Simple habits that keep you healthy

Healthy lifestyle media plan for 2026

The plan for media coverage of healthy lifestyle activities, approved by the director of the center: 45 activities — TV programmes and interviews with specialists, publications for world health days, and social media materials on disease prevention, screening and vaccination.

Open the plan (PDF, 2,3 MB, in Kazakh)

HEALTH TIPS

Healthy eating

At least 400 g of vegetables and fruit a day and no more than 5 g of salt (one teaspoon). Less sugar, fatty and fried food; more water.

Physical activity

Adults: at least 150 minutes of moderate activity a week — brisk walking, swimming, cycling. Children: at least 60 minutes of activity every day.

No tobacco or alcohol

Smoking, including e-cigarettes and vapes, raises the risk of cancer, heart attack and stroke. It is never too late to quit — your doctor can help.

Blood pressure control

Measure your blood pressure regularly. A reading of 140/90 mmHg or higher is a reason to see a doctor.

Blood sugar and weight

Watch your weight and waist size. After 40, check your blood glucose as part of free screening.

Sleep and rest

Adults need 7–9 hours of sleep. Keep a routine, balance work and rest, and make time for walks and for family and friends.

Check-ups

Free screenings help detect diseases early. Find out which check-ups are recommended for your age.

Vaccination

Vaccines under the national schedule protect children and adults from dangerous infections.

Warning signs — severe chest pain, sudden weakness in an arm or leg, slurred speech, a drooping face. Do not wait: call an ambulance at 103 right away.

Health education

The center’s specialists hold talks and consultations on healthy lifestyle and disease prevention. For details, call the registration desk: +7 (702) 227-85-85, +7 (725) 336-36-14