Everyday actions for better health – WHO recommendations

Key facts

• Noncommunicable diseases (NCDs) such as cardiovascular diseases, diabetes, cancers, chronic respiratory diseases and mental health conditions are the biggest health threat in the WHO European Region and globally.
• NCDs are responsible for more than 80% of all deaths in the Region. These diseases are strongly linked to risk factors including unhealthy diets, physical inactivity, excess body weight (a body mass index over 25), and tobacco and alcohol use.
• Each year, tobacco kills 1.1 million people in the Region. Of those, 153 000 die from exposure to second-hand smoke.
• 7 of 10 lung cancers in men of the Region are related to tobacco use.
• 1 in every 11 deaths in the Region is due to alcohol consumption. About 800 000 deaths a year result from alcohol use - almost a third of the global total of 2.6 million deaths.
• In most countries, salt intake is above the WHO-recommended maximum level (5 g per day). High salt intake raises blood pressure, which increases the risk of cardiovascular diseases such as heart attacks, heart disease and strokes. Cardiovascular diseases cause more than two fifths (42.5%) of all deaths annually in the Region, which is around 10 000 deaths every day.
• Overweight and obesity are the fourth most common risk factor for NCDs in the Region, after high blood pressure, dietary risks and tobacco.
• 1 in 4 school-aged children lives with overweight or obesity.
• 27% of adults do not meet physical activity recommendations.
• Physical inactivity contributes to about 9% of all premature deaths.

Elements of a healthy lifestyle

Do not smoke and do not use any other types of tobacco or nicotine products

Tobacco is deadly in any form. Smoked tobacco products, including water pipes, contain over 7000 chemicals, including at least 250 chemicals known to be toxic or to cause cancer. Use of smokeless tobacco products can result in serious, sometimes fatal, health problems. Lifelong tobacco smokers lose at least 10 years of life on average. Tobacco use or exposure to tobacco smoking affects almost all organs of the human body and has a negative impact on health across the life course.

Learn more about the harms of tobacco use in the WHO/Europe factsheet linked on this webpage.

For your health, less alcohol is better, none is best

Alcohol is a toxic, psychoactive, dependence-producing substance. Alcohol consumption is causally linked to over 200 health conditions and other risks, including liver diseases, cancers, cardiovascular diseases, tuberculosis, HIV/AIDS, road injuries, violence and suicide. For all of these, there is a direct link between the amount of alcohol consumed and the likelihood of illness, injury or death - the more alcohol you drink, the higher the risk.

Learn more about the harms of alcohol use in the WHO/Europe factsheet linked on this webpage.

Enjoy a healthy, balanced diet

A healthy diet helps to protect against malnutrition in all of its forms, as well as NCDs such as cardiovascular diseases (including heart disease and stroke), type 2 diabetes and some cancers.

It is important to have a diet that includes a variety of foods across all food groups. Healthy dietary practices start early in life. Healthy diets can also contribute to an adequate body weight. Opting for a balanced, adequate and varied diet is an important step towards a healthy lifestyle.

Healthy diet for infants and children

Exclusive breastfeeding is recommended for the first 6 months of life to ensure optimal growth, development and health. From 6 months onwards, breastfeeding should continue alongside the introduction of safe, diverse and nutrient-dense complementary foods. These foods should be prepared without added salt or sugar. Continued breastfeeding is encouraged up to 2 years of age and beyond, as it remains an important source of nutrition and immune protection.

Healthy diet for pregnant and postpartum women

Nutritious, safe diets are essential before and during pregnancy and while breastfeeding to support maternal and child health.

Learn more about healthy nutrition in the WHO/Europe factsheet linked on this webpage.

Stay physically active

Physical activity includes any movement of the body that expends energy: walking, cycling, swimming, dancing, sports, exercise, taking the stairs, doing housework, etc. Benefits include:

• improved mental and physical health;
• reduced risk of cardiovascular diseases, cancers (especially breast and colon), diabetes, obesity, dementia, anxiety and depression;
• enhanced cognitive function and academic performance, especially in children and adolescents; and
• better mobility, balance, independence and quality of life in older adults.

How can everyone lead an active lifestyle?

Infants (under 1 year of age):

• Several active sessions daily, including at least 30 minutes in a prone position (tummy time) spread throughout the day.

Children (1-4 years):

• At least 180 minutes of any physical activity per day.
• For children 3-4 years of age: at least 60 minutes of this time should be moderate- to vigorous-intensity activity.

Children and adolescents (5-17 years):

• An average of 60 minutes per day of moderate- to vigorous-intensity activity.
• Include muscle- and bone-strengthening activities at least 3 times per week.

Adults (18-64 years):

• At least 150-300 minutes of moderate-intensity aerobic activity per week, or 75-150 minutes of vigorous-intensity aerobic activity, or a mix of both.
• Include muscle-strengthening activities at least 2 times per week.

Older adults (65+ years):

• Same as adults, with added focus on functional balance and strength training to prevent falls.

Pregnant and postpartum women:

• At least 150 minutes per week of moderate-intensity aerobic activity.
• Include a mix of aerobic activity, muscle-strengthening activities and gentle stretching.

Learn more about the benefits of physical activity in the WHO/Europe factsheet linked on this webpage.

WHO response in Europe

WHO is committed to supporting countries in creating a healthier living environment for all citizens of the Region.

Investing in policies and interventions that create enabling environments - such as healthier food systems, opportunities for physical activity, and measures to reduce tobacco and alcohol use - can contribute to a more equitable, sustainable and prosperous world.

To address the overwhelming burden of NCDs in the Region, WHO/Europe identified the best buys - proven, cost-effective measures to address NCDs. As a next step, WHO/Europe analysed how specific public health measures can have a positive impact on population health across Europe and central Asia in as little as 5 years.

Based on this work, WHO/Europe introduced the quick buys - the 25 policies targeting key risk factors (tobacco, alcohol, unhealthy diet and physical inactivity) and disease groups (cardiovascular diseases, diabetes, chronic respiratory diseases and cancers). The quick buys clearly demonstrate how policy-makers and politicians can achieve measurable results in tackling NCDs within a single political cycle.

WHO-recommended policies help achieve many of the United Nations Sustainable Development Goals (SDGs), including better health (SDG 3), quality education (SDG 4.1 and SDG 4.2), gender equality (SDG 5), economic growth (SDG 8), reduced inequalities (SDG 10), stronger communities (SDG 11), and climate action (SDG 13).

WHO/Europe is advancing NCD prevention by supporting countries to implement evidence-based policies that give measurable results. WHO works with countries to integrate best practices to prevent and treat NCDs at all levels of care.

By promoting comprehensive strategies - from legal frameworks and school-based programmes to digital policy regulation - WHO helps countries create healthier environments that empower individuals to make informed choices and reduce NCD risks.