What is a healthy lifestyle. What is HLS (healthy lifestyle). Personal hygiene and healthy sleep
The formation of a healthy lifestyle (abbreviated healthy lifestyle) in the life of a modern person is especially important, no matter if the child is either an adult, a schoolboy or a student. As a rule, parents explain to children from an early age why to lead a healthy lifestyle. Even in preschool institutions, schools, the media, they constantly promote a healthy lifestyle and its links: physical education, gymnastics, running, various proper diets, and so on.
The life of a modern person requires from him not small investments of his own labor, time, and, most importantly, willpower to achieve the main goal - health. But no matter how we strive for health, modern factors interfere with us: unfavorable ecology, sedentary work, poor quality products, improper diet, harmful effects from a variety of technology (especially innovative ones) and many other reasons. All this affects not only physical well-being, but also psychological.
Yes, modern medicine has reached a high level in the treatment of even complex diseases, however, it is not omnipotent, and it is powerless before some diseases when the body is not able to cope with the disease by taking medicines or using medical actions. If you follow all the rules of a healthy lifestyle, this will not insure against diseases, but prevention significantly reduces the development of serious ailments. But remember right away, this should be your life credo, and not just a temporary occupation.
A healthy lifestyle means
A healthy lifestyle (HLS) refers to the experience of the human person, which consists in performing certain actions aimed at preventing diseases or improving health.
Prevention of health - effective actions aimed at preventing or eliminating factors that entail physical ailments. Prevention can be primary - the causes and factors for the development of diseases are eliminated, secondary - prevention of the progression of the disease, which is already present, and tertiary - prevention of a recurrent condition (recurrence of the disease with even greater symptoms). As a rule, within the framework of a healthy lifestyle, primary prevention is considered. Unfortunately, not everyone is given the ability to maintain a healthy lifestyle, but the one who succeeds knows how to be disciplined, builds the correct daily routine and performs special procedures. All this has a beneficial effect on the body and on human life in a general way.
It is important to know not only what a healthy lifestyle means, but why is it needed?
Each of us has our own individual physiology and psychology, which are often influenced by genetic predisposition. Some people who do physical exercises and special advice from experts on proper nutrition are always in good shape, rarely get sick with acute respiratory infections, have strong immunity, and 4 hours is enough for a rash. But such people are few, they are the exception to the rule. There is not a single person in the world with perfect health, so it is important to know all the weaknesses and be able to prevent diseases. Healthy lifestyle knowledge is necessary for different situations, including, it will help:
- in the correct upbringing of the child (parents, educators, teachers, educators);
- in achieving longevity and a better quality of life;
- take care of your health from a young age, despite the hard working days (whether you are a student or an office clerk);
- to systematize, share and transfer the experience and philosophy of a healthy lifestyle to all those in need and interested persons.
Lead a healthy lifestyle, live with positive and pleasure! 🙂
Today we will talk about a healthy lifestyle (HLS). Every person in his life heard the words about a healthy lifestyle, that it helps to live up to 100 years and look young and well-groomed. But why then do we neglect this and do not try to fulfill the basic elements of a healthy lifestyle? Maybe because we don't know what it is. But if you look into this issue, then there is nothing impossible for a person.
What is a healthy lifestyle and its components.
Healthy lifestyle is a way of life that is aimed at preventing diseases and strengthening the human body with the help of simple components - proper nutrition, playing sports, giving up bad habits and calm, not causing nervous shocks
Changes in the environment, work that causes stress, news that constantly broadcasts about a bad political situation and military operations in different countries makes a person think about a healthy lifestyle. All this worsens the state of health. But all this can be solved if we remember such points as:
- it is necessary to cultivate the habit of leading a healthy lifestyle from early childhood;
- be aware that the environment does not always benefit the human body;
- remember that cigarettes, alcohol and drugs cause irreparable damage to human health;
- proper nutrition improves health, reduces the risk of diseases of the cardiovascular system, improves the condition of the skin, hair and nails, and also contributes to better digestion;
- playing sports makes it possible to feel cheerful throughout life;
- emotional, psychological and spiritual well-being.
We will look at how each element of a healthy lifestyle affects a person and what needs to be done for this.
To better understand why to lead a healthy lifestyle, it is worth understanding what a person who does not do this looks like.
Human life without a healthy lifestyle
A person who leads a healthy lifestyle stands out in the crowd. But why can't everyone constantly improve their well-being? Everything is connected with the people who surround the person. For example, if the family does not like to play sports, then the child will refuse to run or exercise in the morning. If the whole nation loves to eat at the fast food cafes that are located on every corner, then one person will not resist this. This situation is developing in America, when people living in the country began to be called the "fast food nation". What happens if pregnant women stop taking care of their health? This situation can lead to the birth of a whole generation of unhealthy babies. In addition, it is worth remembering about genetic inheritance. Scientists at Maastricht University have proven that bad habits are passed down from the paternal side not only to children, but also to grandchildren and great-grandchildren. This means that a generation of people with bad habits and poor health will grow up in the family.
To all this, work in the office is added, which is sedentary, and by a certain age makes itself felt in the form of obesity, disorders of the musculoskeletal system and other diseases. The stress that accompanies the working day leads to disruption of the nervous and cardiovascular systems.
A person can fight these factors on his own if he finds a place in his life to lead a healthy lifestyle. But there are moments that a person cannot influence, and they have a negative impact on the human body. Such moments include the ecological state of the environment. Polluted water bodies, exhaust gases, increased background radiation and much more reduce a person's life for decades. Every year the number of people who get cancer increases. Frequent headaches that appear in people living in a metropolis associated with high noise levels. And how many people, and young ones, suffer from changes in weather conditions? How many young people are dying from diseases that used to affect only the elderly? It can be said that there are many...
Only a person is able to change this or at least reduce the impact of negative environmental factors on his body. To do this, it is enough to lead a healthy lifestyle.
Sports and healthy lifestyle
Healthy lifestyle is an active movement. Many people are driven to exercise by a sedentary lifestyle. If shortness of breath begins to appear while climbing the stairs, then it's time to go in for sports.
Sport allows you to improve the condition of the body, both inside and out. An active lifestyle improves blood circulation, strengthens the cardiovascular system, improves metabolism, strengthens the immune system, allows you to lose extra pounds and much more.
Playing sports is very easy. Firstly, you can contact fitness centers, sign up for gymnastics or dancing classes. All this will strengthen the body and exercise under the supervision of trainers who know what loads to give to a particular person. Of course, this option may not be suitable for everyone, because it requires certain material costs. The second option is suitable for people who are limited financially. Today there are many sports grounds that allow you to play sports, it is enough to decide on its type.
Run is the most popular sport. It is best to use warm-up or jogging. This type allows you to strengthen the body, especially the games of the legs and buttocks, relieve tension after a hard day, make breathing even and improve blood circulation. For one hour of classes, you can spend 800-1000 calories.
A ride on the bicycle a great opportunity to improve your well-being. Helps improve blood circulation and metabolism, strengthen leg muscles. For one hour of classes allows you to spend 300-600 calories.
Every family has a simple sports equipment - a jump rope. Jumping rope can replace jogging, especially if it's raining outside. To strengthen your body, it is enough to devote 5 minutes of your time every day to jumping rope.
In snowy winter skiing improves blood circulation and makes all muscles elastic. In summer, skiing is replaced by swimming, which has the same effect on the body.
Do not forget about sports such as volleyball, basketball, tennis, football. In this case, the whole family or friends can be involved in active sports. In this case, it will be not only useful, but also fun.
Proper nutrition
Healthy lifestyle - This is proper nutrition, which is combined with sports. Many people think that healthy and healthy food is not tasty. But today the food industry allows you to make any dish tasty. Therefore, if you want to live long and look young, start eating right.
To create a healthy diet, you must first of all forget about food with flavor enhancers, flavorings and preservatives, and most importantly, forget the way to a fast food cafe. They turn food into poison for the human body. They do not provide the body with the necessary vitamins, minerals and other substances that help all organs work as one well-coordinated mechanism.
Many people think that a healthy diet is eating only fruits and vegetables. But that's not the case at all. Vegetables and fruits can also harm the body. Now, during the cultivation of vegetables and fruits, chemicals are used, which then enter the human body, poisoning it. In order not to poison and harm yourself, you should remember one rule - eat fruits and vegetables according to the season. If tomatoes and cucumbers for our country ripen in June-August, that is, we need them during this period, and not in winter.
Don't forget the meat. With proper nutrition, many cross it out of the diet. But it must be present in the human diet, because it saturates the body with the necessary proteins, fats and carbohydrates. The main thing here is not to overdo it. You can eat 200 grams of boiled meat per day, such as beef.
Dairy products are necessary for the body to saturate it with calcium. If you drink a glass of milk in the morning or eat 200 grams of cottage cheese, then this will only benefit.
Work and healthy lifestyle
Healthy lifestyle- It's quiet and peaceful work. But, unfortunately, no one has such a job. Every working day is stressful and nervous. Add to this a sedentary lifestyle and a computer in front of your eyes. Usually, after an unbalanced conversation, a person begins to drink coffee, smoke, or consume large quantities of chocolate, alcohol, and drugs. But you lead a healthy lifestyle, so instead of coffee - green tea, and instead of chocolate - fruits, especially bright colors, such as an orange or a banana.
Be sure to get up from the table once an hour. You can go out for a walk around the office or do exercises for the eyes so that they rest from the computer.
Lunch break is best spent outdoors. It is good if there is a park near the office where you can take a walk.
Don't rush home after work. Walking on a warm day is the best way to calm down after a day's work and come home in a good mood.
Bad habits
A healthy lifestyle is “stop bad habits”. You can not lead a healthy lifestyle and at the same time smoke, drink alcohol or drugs. All this negates the efforts to make the body strong and prolong the years of life.
Smoking is one of the most common bad habits. There are big anti-tobacco campaigns in every country, but none of them has reduced the number of smokers. Cigarettes allow you to relieve stress, calm down and relax. They are used by people after stressful situations. But no one thinks that, along with the relaxing properties of a cigarette, it causes irreparable harm to the body. During smoking, nicotine, hydrocyanic acid, ammonia, carbon monoxide, tar and radioactive substances enter the body, which lead to strokes, heart attacks and the development of cancer. In addition, it is worth remembering that it is not the smoker who suffers more from smoking, but the people who surround him. The above substances also enter a healthy family member and cause headaches, dizziness, decreased performance and more serious illness.
Alcohol is no less harmful than cigarettes. But the worst thing is that its excessive use leads a person to degradation. Alcohol does a lot of harm to the heart. The muscles of the heart become flabby, and contractions become sluggish. When alcohol is consumed, metabolism worsens, the walls of blood vessels become thin, blood clotting increases, as a result, a heart attack occurs and atherosclerosis develops. Alcohol disrupts the digestive system, resulting in gastritis, ulcers, malignant tumors and cirrhosis of the liver. The respiratory system and kidneys suffer. The body does not resist viral infections.
Only drugs can be worse than alcohol and cigarettes. All people on the planet say that drugs are dangerous for the human body. Many people use them to relax. In small doses, they bring euphoria and good mood. Increasing the dose makes people more dependent on them and quickly destroys the body from the inside. People who use drugs look 10-20 years older than their peers, and their lives turn into survival just for the sake of getting another dose of a drug.
A healthy lifestyle and bad habits are antonyms in a person's life. They cannot coexist and intersect in human life. A person will have to choose between a long and good life or death at the age of 40.
How to train yourself to lead a healthy lifestyle
For those who have chosen a healthy lifestyle, the continuation of the article, which will allow you to take the first steps towards a better life.
Leading a healthy lifestyle is not difficult, the main thing is to take the first steps. The first step is desire. The second step is to start doing it from tomorrow. The third step is to make a list of bad habits and get rid of one of them every day. The fourth step is to perceive all the troubles with a smile on your face, and not pour alcohol in a bar or a cigarette in a smoking room. The fifth step is to choose your favorite sport and practice it at least twice a week. Taking each subsequent step, it is worth remembering that today it is not shoes or clothes from famous brands that are in fashion, but a face and body that shines with health.
How to teach a child to a healthy lifestyle
It is easiest to start a healthy lifestyle from childhood. The habits that parents instilled remain with us for life, including sports, proper nutrition and much more.
In the world of modern technology, it is difficult to tear a child away from the computer and force them to go out, and in schools and with friends they prefer chips and Coca-Cola. To wean a child from all this and instill proper nutrition and exercise, you need to start with yourself and do everything with him.
First, draw up a daily routine that will allow you to properly distribute the load on the body, time for rest and exercise.
Secondly, proper nutrition depends only on parents. If the parents eat healthy food, then the child will begin to do the same. Remove sweets, soda, hamburgers, etc. from the diet. Replace them with fruits, nuts, cottage cheese, yogurt, etc. It is very important not to overfeed the baby.
Thirdly, to play sports with the whole family. This will allow the child to instill a love for running, swimming, skiing or other sports. Spend a fun evening or a whole day with your family. It is best to enroll the child in some section and walk with him.
Fourth, indicate a clear time spent on a computer or TV. At the same time, control this time.
Fifth, in adolescence, make it clear to the child that health is more important than fashion or cosmetics.
The most important
- Parents should be an example for the child in maintaining a healthy lifestyle.
Whatever year is outside the window, a healthy lifestyle will always be in fashion. It doesn’t matter what brand of jacket you are wearing or what company you wear shoes, a healthy face and well-groomed body will speak about you and what is fashionable today. For your child, the foundation you lay now in leading a healthy lifestyle will allow you to achieve a lot in adulthood.
A healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in a real environment (natural, man-made and social) and active longevity.
A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, which reduces the likelihood of various diseases and increases a person's life expectancy.
A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, maintained and strengthened by the person himself, will allow him to live a long and full of joys life. Health is an invaluable wealth of each person individually, and of the whole society as a whole. How to improve your health? The answer is simple - lead a healthy lifestyle.
1. Daily routine and human health.
The whole life of a person passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, the student's day regimen is determined by the curriculum of classes in an educational institution, the serviceman's regimen is determined by the daily routine approved by the commander of the military unit, the working person's regimen is determined by the beginning and end of the working day.
Thus, the regime is the established routine of a person's life, which includes work, food, rest and sleep.
The main component of the mode of human life is his work, which represents the expedient human activity aimed at creating material and spiritual values.
The mode of life of a person must be subordinated, first of all, to his effective labor activity. A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising - all processes in nature are subject to one way or another to a strict rhythm: the seasons alternate, the night replaces the day, the day again comes to replace the night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.
A rational combination of elements of the mode of life provides a more productive work of a person and a high level of his health. The whole organism as a whole participates in the labor activity of a person. The labor rhythm sets the physiological rhythm: at certain hours the body experiences a load, as a result of which the metabolism increases, blood circulation increases, and then a feeling of fatigue appears; in other hours, days, when the load decreases, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis of high human performance.
Now we need to dwell on the issue of rest. Rest is a state of rest or vigorous activity leading to restoration of strength and working capacity.
The most effective in restoring working capacity is active rest, which allows you to rationally use your free time. The alternation of types of work, the harmonious combination of mental and physical labor, physical culture provide an effective restoration of strength and energy. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health.
2. Rational nutrition and its importance for health.
The eternal desire of people to be healthy and efficient has led to the fact that recently a lot of attention has been paid to rational nutrition as one of the important components of a healthy lifestyle. Proper, scientifically based nutrition is the most important condition for human health, performance and longevity.
With food, a person receives all the necessary elements that provide the body with the energy necessary for the growth and maintenance of tissues.
Nutrients needed by the body are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. To eat right means to get with food in sufficient quantity and in the right combination everything that the body needs.
Proper nutrition is, first of all, a varied diet, taking into account the genetic characteristics of a person, his age, physical activity, climatic and seasonal characteristics of the environment. It allows the body to maximize its genetic potential, however, the body is not able to surpass this potential, no matter how well nutrition is organized.
It should be noted that there are no such foods that in themselves would be good or bad. All foods have nutritional value to some degree, but there is no one perfect food. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.
Consider in detail the main types of nutrients needed by the body.
Carbohydrates are organic compounds made up of carbon, hydrogen and oxygen. They are found in all foods, but they are especially abundant in cereals, fruits and vegetables.
Carbohydrates are divided into two groups according to the complexity of their chemical structure: simple and complex carbohydrates.
The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.
Several residues of simple sugars combine with each other and form complex sugars. The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.
Several residues of simple sugars combine with each other and form complex sugars.
Thousands of residues of molecules of the same Sugars, connecting with each other, form a polysaccharide: there are about 50 thousand different types of proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, in a certain way, combine with each other to form amino acids. There are 20 types of amino acids. A compound consisting of a large number of amino acids is called a polypeptide. Each protein in its chemical structure is a polypeptide. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are able to synthesize all the amino acids from which proteins are built.
Vitamins are organic chemical compounds that the body needs for normal growth, development and metabolism. Vitamins are neither carbohydrates, nor proteins, nor fats. They are made up of other chemical elements and do not provide the body with energy.
Citrus fruits are an excellent source of vitamin C. Getting the right amount of vitamin C from fruits and vegetables energizes the immune system.
Zinc is also very important for strengthening the immune system - it has an antiviral and antitoxic effect. You can get it from seafood, from unrefined grains and brewer's yeast. In addition, you need to drink tomato juice - it contains a large amount of vitamin A.
You need to eat protein. Protective immunity factors - antibodies (immunoglobins) are built from protein. If you eat little meat, fish, eggs, dairy products, nuts, then they simply cannot be formed.
Probiotics:
It is useful to eat foods that increase the number of beneficial bacteria in the body. They are called probiotics and include onions and leeks, garlic, artichokes, and bananas.
In spring and at the end of winter, there is a lack of vitamins in the body. Of course, you know boxes and jars with vitamins. Some will buy sweet pills containing vitamins and eat almost the whole pack at once. Then, suddenly, for no reason at all, nausea, a headache begin .... This is the body lets you know about the increased content of vitamins. Therefore, vitamin preparations can be taken only on the recommendation of a doctor or at least with the permission of adults.
The composition of the human body includes a variety of substances: iron, calcium, magnesium, potassium, etc. But most of all in the human body is water. The brain, for example, contains 80% water, muscles 76%, bones 25%.
Animals in the process of evolution have lost the ability to synthesize ten particularly complex amino acids, called essential. They get them ready-made with plant and animal food. Such amino acids are found in proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as in soybeans, beans and some other plants.
In the digestive tract, proteins are broken down into amino acids, which are absorbed into the bloodstream and enter the cells. In cells, they build their own proteins characteristic of a given organism.
Minerals - inorganic compounds, which account for about 5% of body weight. Minerals serve as structural components of teeth, muscles, blood cells and bones. They are essential for muscle contraction, blood clotting, protein synthesis, and cell membrane permeability. The body receives minerals from food.
Minerals are divided into two classes: macronutrients and micronutrients.
Macroelements - calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium - are required by the body in relatively large quantities.
Trace elements: iron, manganese, copper, iodine, cobalt, zinc and fluorine. The need for them is somewhat less.
Water is one of the most important components of the body, accounting for 2/3 of its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance is great; Water is involved in all chemical reactions occurring in the body.
In order for nutrition to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutritional elements in the required quantity and combination. The human body is a complex mechanism. Human health depends on how much energy a person receives and how much he spends it, and how harmoniously all his organs work, providing the necessary level of vital activity.
3. Influence of motor activity and hardening
Physical culture has always occupied a leading place in preparing a person for an active fruitful life. It can successfully solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is a sure way to strengthen spiritual and physical health.
Physical culture has an important impact on a person's ability to adapt to sudden and strong functional fluctuations. In total, a person has 600 muscles, and this powerful motor apparatus requires constant training and exercise. Muscle movements create a huge flow of nerve impulses sent to the brain, maintain the normal tone of the nerve centers, charge them with energy, relieve emotional overload. In addition, people who are constantly engaged in physical culture look more attractive outwardly. Physical education is the best measure to prevent alcohol, smoking and drug addiction.
Training gives a person self-confidence. People who regularly engage in physical activity are less prone to stress, they cope better with anxiety, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people resist diseases better, it is easier for them to fall asleep on time, their sleep is stronger, they need less time to sleep. Some physiologists believe that every hour of physical activity prolongs a person's life by two to three hours.
Daily morning exercises are a mandatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face in the morning.
hardening- this is an increase in the body's resistance to the adverse effects of a number of environmental factors (for example, low or high temperature) by systematically affecting the body of these factors.
Modern dwellings, clothing, transport, etc., reduce the impact on the human body of atmospheric influences, such as temperature, humidity, and sunlight. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful healing tool. With its help, you can avoid many diseases and keep your ability to work, the ability to enjoy life for a long time. The role of hardening in the prevention of colds is especially great. Hardening procedures reduce their number by 2-4 times, and in some cases help to get rid of colds altogether. Hardening has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, and normalizes metabolism.
The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the strength of the impact. It must be remembered that 2-3 months after the hardening is stopped, the previously achieved level of body resistance begins to decline.
The most common form of hardening is the use of fresh, cool air. For this, in the warm season, long walks, hiking, sleeping indoors with an open window are good.
At home it is useful to walk barefoot on the floor, and for the first time in a while! minutes, then every week increase the duration by 1 minute. In the cold season, it is good to supplement walks with skiing, skating, slow hardening running in lightweight clothes. An increase in resistance to low temperatures is also facilitated by doing morning exercises in the open air or in a well-ventilated room.
The stronger hardening factor is water. In addition to temperature, water has a mechanical effect on the skin, which is a kind of massage that improves blood circulation.
Hardening can be carried out in the form of wiping or dousing with water. Begin hardening with water at a temperature not lower than 33-35 degrees and then every 6-7 days the water is cooled by one degree. If no changes occur on the part of the body, the water temperature can be brought to the tap temperature (10-12 degrees).
Bathing in open waters has a great hardening effect. In this case, irritation by water is combined with exposure to air. When swimming, warming the body contributes to the increased work of the muscles during swimming. At first, the duration of bathing leaves 4-5 minutes, gradually it is increased to 15-20 minutes. When swimming for too long or swimming in very cold water, the increased metabolism cannot compensate for the loss of heat and the body becomes hypothermic. As a result, instead of hardening, a person harms his health.
One of the hardening factors is solar radiation. It causes vasodilation, enhances the activity of hematopoietic organs, promotes the formation of vitamin D in the body. This is especially important for preventing rickets in children.
The duration of exposure to the sun at the beginning should not exceed 5 minutes. Gradually increase it to 40-50 minutes, but no more. It must be remembered that excessive exposure to the sun can lead to overheating of the body, sunstroke, burns.
These are the basic components of health. Remember: a healthy lifestyle allows you to largely reveal those valuable personality traits that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, creative longevity. A conscious and responsible attitude to health as a public good should become the norm of life and behavior of all people. The widespread approval of a healthy lifestyle is a matter of national importance, nationwide, and at the same time it concerns each of us.
The formation of a lifestyle that promotes human health is carried out at three levels.
Rejection of bad habits. Harm of smoking.
Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them negatively affect human health, destructively affecting his body and causing various diseases. Tobacco smoking is one of the most common bad habits. Over time, it causes physical and mental dependence of the smoker.
First of all, the pulmonary system suffers from tobacco smoke, the mechanisms of protection of the lungs are destroyed, and a chronic disease develops - smoker's bronchitis.
Part of the tobacco ingredients dissolves in saliva and, getting into the stomach, causes inflammation of the mucosa, which subsequently develops into gastric ulcer or duodenal ulcer.
Extremely harmful smoking affects the activity of the cardiovascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.
The radioactive substances contained in tobacco smoke can sometimes cause the formation of cancerous tumors. Tobacco smoke contains more than 3,000 harmful substances. It is impossible to remember all of them. But you need to know the three main groups of toxins:
resins. They contain strong carcinogens and substances that irritate the tissues of the bronchi and lungs. Lung cancer in 85% of all cases is caused by smoking. Cancer of the oral cavity and larynx also mostly occurs in smokers. Tars are the cause of smokers' coughs and chronic bronchitis.
Nicotine. Nicotine is a stimulant drug. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. Following brain stimulation, there is a significant decline up to depression, which causes a desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first excite, then deplete. Complete smoking cessation may be accompanied by a withdrawal syndrome lasting more often up to 2-3 weeks. The most common symptoms of nicotine withdrawal are irritability, sleep disturbance, tremors, anxiety, decreased tone.
All these symptoms do not pose a threat to health, they fade and disappear completely by themselves.
Re-intake of nicotine into the body after a long break quickly restores dependence.
Toxic gases (carbon monoxide, hydrogen cyanide, nitric oxide, etc.):
Carbon monoxide or carbon monoxide is the main toxic component of tobacco smoke gases. It damages hemoglobin, after which hemoglobin loses its ability to carry oxygen. Therefore, smokers suffer from chronic oxygen starvation, which is clearly manifested during physical exertion. For example, when climbing stairs or while jogging, smokers quickly develop shortness of breath.
Carbon monoxide is colorless and odorless, therefore it is especially dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust is the same substance with the same chemical formula - CO. Only in tobacco smoke it is more.
Hydrogen cyanide and nitric oxide also affect the lungs, exacerbating hypoxia (oxygen starvation) of the body.
Try to remember at least one number: tobacco smoke contains 384,000 MPC of toxic substances, which is four times more than in the exhaust of a car. In other words, smoking a cigarette for one minute is about the same as breathing direct exhaust gases for four minutes.
Tobacco smoke is harmful not only to the smoker, but also to those who are close to him. In this case, non-smokers experience headaches, malaise, exacerbate diseases of the upper respiratory tract, negative changes occur in the activity of the nervous system and blood composition. Second-hand smoke has a particularly harmful effect on children.
Important directions in the prevention of tobacco smoking are the improvement of morality, general and medical culture of the population and other measures of psychological and pedagogical influence.
Harm of alcohol.
Alcohol has a destructive effect on all systems and organs, as it dissolves well in the blood and is carried by it throughout the body.
Once in the stomach, ethyl alcohol has a negative effect on its mucous membrane, and through the central nervous system - on the entire digestive function. With frequent use of alcohol, this can lead to chronic alcoholic gastritis.
Alcohol has a very harmful effect on the liver, which is not able to cope with a large amount of alcohol. The work of the liver with overvoltage leads to the death of its cells and the development of cirrhosis.
Alcohol abuse leads to severe disturbances in the activity of the endocrine glands, primarily pancreas and sexual.
The main problem is that most of the alcoholic products produced by non-state enterprises contain a large amount of toxic substances.
The brain especially suffers from alcohol, as a result of which coordination of movements is disturbed, speech and handwriting change, the moral and intellectual level of a person decreases, and in the future there is a social degradation of the individual. The intellectual potential and moral level are decreasing, all interests are formed around one problem - to get alcohol. Old friends are replaced by new ones, corresponding to the aspirations of the drinker. Family friends and work friends are forgotten. Dubious acquaintances arise with persons prone to theft, fraud, forgery, robbery, drunkenness. The leading motive of behavior is the receipt of funds for the purchase of alcoholic beverages.
Beer alcoholism is formed faster than vodka!
Beer affects human hormones:
1. In men: the production of the male sex hormone testosterone is suppressed. At the same time, female sex hormones begin to be produced, causing changes in the appearance of a man.
2. In women: the likelihood of getting cancer increases, the voice becomes rougher, “beer mustaches” appear.
The main directions of the prevention of drunkenness and alcoholism are labor education, the organization of a good rest, improving the culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature.
Drug addiction.
There are several ways to establish the fact of drug use:
With the help of rapid drug tests.
By indirect signs of drug use and drug addiction.
In the process of drug testing.
Indirect signs of drug use and drug addiction: Remember that they are not suitable for drug addicts with little experience.
Always wear long sleeves, regardless of the weather and situation.
Unnaturally narrow or wide pupils regardless of lighting.
Detached look.
Often - a sloppy look, dry hair, swollen hands; dark, destroyed, “broken off” teeth in the form of “stumps”.
Posture is often stooped.
Slurred, "stretched" speech.
Clumsy and slow movements in the absence of the smell of alcohol from the mouth.
A clear desire to avoid meetings with representatives of the authorities.
Irritability, harshness and irreverence in answering questions.
After his appearance in the house, you lose things or money.
Drug addicts usually do not show injection marks, but sometimes they can be seen on the back of the hands, but in general, experienced drug addicts inject themselves anywhere, and traces should be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks do not look just like multiple red dots, but merge into dense bluish-purple strands along the veins.
The body of a young person, on average, can withstand drug use for no more than 7 years. The children's body is much smaller. The average life expectancy of a drug addict is 25 years. The number of children of drug addicts is growing at an alarming rate. The rapid growth of drug addiction, alcoholism among children and adolescents affects the health of the nation.
So, we can draw the following conclusions:
Health is the normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full performance of labor, social and biological functions.
Health largely depends on lifestyle, however, speaking of a healthy lifestyle, first of all, they mean the absence of bad habits. This is, of course, a necessary but by no means sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, the regime of work and rest, the nutrition system, various hardening and developmental exercises; it also includes a system of relationships to oneself, to another person, to life in general, as well as the meaningfulness of being, life goals and values, etc. Therefore, the creation of health requires both an expansion of ideas about health and diseases, as well as the skillful use of the entire spectrum of factors that affect various components of health (physical, mental, social and spiritual), the mastery of health-improving, restorative, nature-friendly methods and technologies, and the formation of a mindset for a healthy lifestyle.
A healthy lifestyle largely depends on the student's value orientation, worldview, social and moral experience. Social norms, values ​​of a healthy lifestyle are accepted by students as personally significant, but do not always coincide with the values ​​developed by public consciousness.
Most people know what a healthy lifestyle or healthy lifestyle is, because this definition, which cannot be described briefly, has gained great popularity in recent years. Many of us strive for a life in harmony with ourselves and our bodies, activity, rational and balanced nutrition. This approach will help save on doctors - you will get sick less, because you yourself will strengthen your immunity and make yourself literally invulnerable to viruses and infections. In this article, we will talk about why the topic of maintaining health has become so relevant for modern people, and give some useful tips.
A healthy lifestyle is not just a special view of the world and oneself in it. This is a useful skill that helps us become stronger and more resilient, keep our figure slim and beautiful, and keep our thoughts positive. This is the concept of life activity, which is aimed at consistent work on oneself. It includes playing sports, proper nutrition, giving up bad habits - everything that can be called factors that have a positive effect on our well-being.
Why Lead a Healthy Lifestyle
Each organism has its own capabilities. But some may work to their limits or use them to their advantage - for example, during the season of colds or viral infections, when strong immunity becomes especially important, and some get sick after the first trip on public transport. A healthy lifestyle gives confidence in oneself, one's strengths and internal resources.
"Slavic clinic" works within the framework of a healthy lifestyle. This means that following our methodology will not lead to the aggravation of chronic diseases, but will help to alleviate their symptoms, strengthen the body and make it more resilient, adapted to negative environmental factors. We do not hide the fact that proper nutrition and activity in everything is more important for us than fashion for diets, fasting days and other popular methods that can lead to the most unpredictable consequences.
With us you:
Learn to understand your body.
Get fit and confident.
Find out what a healthy diet should be.
Change your attitude to food and give up bad eating habits.
"Elena Morozova's Weight Loss Clinic" does not force changes, but gives a chance to realize that changes are vital. We help to get rid of excess weight, which does not allow you to reach your potential, deprives not only positive emotions, but also the most important thing - health. That is why we encourage you to believe in yourself and visit our specialists. If you want to lose weight, but do not know how to do it without harm to your body, come to us - our nutritionist will help you get a slender figure without experimenting on yourself. Our method is an integral part of a healthy lifestyle. It is based on the principle of a balanced diet combined with moderate physical activity.
Learn more about our weight loss programs:
Basic components of a healthy lifestyle
Cultivating healthy habits from early childhood
Think about how you were raised. Often, mothers and grandmothers feed their adored daughters and sons, grandchildren and granddaughters. They think that extra candy will be another harmless proof of love, but in fact it becomes a significant contribution to the future problem of obesity. If any outdoor games in childhood were perceived as dangerous fun, ending in bruises and abrasions, the child grows up apathetic and lethargic, accustomed to spending the weekend lying on the couch. All this has a negative impact on the growing body, forms chronic diseases. And it was possible to educate in a different way: from an early age to accustom to active games in the fresh air, vegetables and fruits in the diet, to give less sweets and more - warmth and affection.
Rejection of bad habits
Smoking and alcohol are the enemies of our health, which lead to serious diseases: oncology, liver damage, obesity. It is easier to give up the slow poison and devote your life to working on yourself. But only a few can do this - those who have enough willpower to give up addiction. No less harmful are the eating habits from childhood.
Remember how we were forced to eat everything to the last spoon, but we didn’t want to, how we were fed with sweets for any achievement - from correctly tied shoelaces to five at school? All this later degenerated into a cult of food, which began to be perceived as an essential attribute of prosperity, a good life, and satisfaction. For those who, in childhood, sweets replaced parental affection, they became the main drug in adulthood - a candy or a piece of cake as a protection against stress, the surrounding negativity. No less dangerous is the habit of overeating. It is instilled by mothers and grandmothers, who think that their child is always hungry.
Parents who have freed themselves from stable stereotypes, imposed dietary rules, will not allow their child to gain excess weight. But even if you have grown up for a long time, and the desire to overeat and seize sweet stress is still strong, it is foolish to think that all is lost. Do not be afraid of methods such as psychotherapy - they will help you better understand yourself and learn to resist harmful desires. Come to our clinic to find your way to slimness and good health.
Proper nutrition
We all know that we should eat in moderation, the diet should contain a lot of vegetables and fruits, but fatty and high-calorie foods should be kept to a minimum. But not everyone is ready to switch to a balanced menu - it seems that the dishes from it are tasteless, like everything healthy. We are ready to destroy this stereotype and prove the opposite - the right food should be a pleasure, and not leave a feeling of heaviness in the stomach.
Who is a healthy lifestyle person and what does a healthy lifestyle include? One of the first places is the culture of food, cooking, its competent combination. If you constantly visit McDonald's or KFC, no one will say about you "he / she takes care of himself." Another thing is if you control the caloric content of cooked food, you know what is good for the body and what is harmful, you are indifferent to sweets, starchy foods and foods rich in carcinogens.
Physically active life
And this is not an unbearable burden that you take on yourself, because it is written in fashion magazines or online publications, but exercises selected by a specialist - taking into account well-being, gender, age, preferences. The main thing is not to spend all your free time on the couch. Walk more, ride a bike, walk with pleasure, swim, remember your old passion for volleyball or tennis - all this will only benefit.
It's no secret that not only proper nutrition makes a slim figure. If you spend around the clock in a monotonous position, sitting or lying down, no menu tricks will help you get rid of excess weight. An integrated approach is important - motivation + a healthy diet + activity.
Commentary by a nutritionist at the Elena Morozova Weight Loss Clinic
We often forget that movement is life. We go up to the floor exclusively by elevator, rent a license and buy a car to simplify the way to work and back. But is it good for our body? No, because the weakening of muscle activity leads to obesity, atherosclerosis, diabetes mellitus and other consequences of the metabolic syndrome - a constant companion of physical inactivity.
Don't want to get sick? Then spend your free time strengthening your muscles - swim in the summer, play outdoor games in the fresh air, skate in the winter, go skiing. Find an activity that will not be too much for you - aerobics, dancing, yoga. Live in harmony with your body.
A healthy lifestyle is a special lifestyle that involves activity and the desire for continuous improvement. This is hardening, and body hygiene, and mental hygiene - the ability to withstand stress, to remain calm even in the most difficult situations. A person who practices a healthy lifestyle looks at things with optimism. He knows how to protect himself from the impact of negative factors - whether it be a skirmish at work or a flu epidemic.
We figured out what a healthy lifestyle is, what the definition of a healthy lifestyle means and what this popular concept includes. It remains only to give useful tips that will help you avoid many diseases and discover a world of new opportunities.
Rules for those who want to live in harmony with themselves
Find a job that will bring you joy. Most of the day we spend in the usual business, but few can boast that they are truly satisfied with their chosen field. Let your choice be conscious. This will help preserve nerve cells and even look younger. At least that's what scientists say.
Do not overeat - it will affect your figure and your health. Be moderate in your food. Think of it as a source of energy, not as a source of joy. Otherwise, any situation that throws you off balance will require nourishment in the form of sweets, fast food and other favorite foods.
Your age will tell you what your menu should be. At 30, liver and nuts will help to avoid the first wrinkles. Selenium, which is abundant in kidneys and low-fat cheese, is very useful for men over forty. And after fifty, magnesium plays a special role in our diet - look for it in pine and walnuts, spinach and peanuts.
Suppress your anger, or better yet, don't feel it at all. By holding back negative emotions, we make our body vulnerable to many pathological changes, the worst of which is oncology. Learn to think positively - this will be another cure for all diseases.
Do not forget about the daily routine. Sleep at night and stay awake during the day, not the other way around. Remember that lack of sleep leads to problems such as obesity, decreased concentration. Lack of sleep can even cause microdamage to the brain.
Don't skimp on food. Only buy products that you are 100% sure of. If you see that food contains potentially dangerous additives, do not risk it - your health is much more important than the bright, artificial taste that manufacturers achieve using flavors, preservatives, stabilizers and various enhancers that adversely affect the body.
Drink as much water as possible. Your daily norm is from 1.5 to 2 liters. Do not forget about this and do not replace the life-giving moisture with tea, juice, compote - these drinks will not make up for the lack of liquid, and all kinds of fresh juices are, first of all, extra calories that you should be careful with.
Go in for sports at least 5-10 minutes a day - it is useful and pleasant. Walk more - if it is possible to walk from point A to point B, do it without complaining about bad weather or bad mood. Get out into nature more often - this is an inexhaustible source of inspiration and strength.
In this article, we talked about what a healthy lifestyle is, what this definition means and what the concept of a healthy lifestyle includes. Your task is to recognize the need for positive change and make the right choice. Our clinic is a place where you will be helped to gain self-confidence, improve your health, restore harmony and beauty. Lose weight easily and simply® with us.
01. Healthy lifestyle as a means of maintaining and strengthening human health
A healthy lifestyle is a way of life aimed at maintaining and improving people's health. A healthy lifestyle is promoted by:
Physical exercise;
hardening;
Proper nutrition.
Bad habits such as smoking, drinking alcohol and drugs interfere with a healthy lifestyle.
A prerequisite for a healthy lifestyle is a properly composed regime of work and rest.
Human labor is varied. It includes both mental and physical activity of a person and represents, on the one hand, the content of life, and on the other, the stages of improving the mental, spiritual and physical development of the individual.
However, in order to properly organize your work and ensure high performance, while avoiding overwork, it is necessary to provide for the alternation of different types of activity and rest, based on the general physiological laws of the functioning of the body.
During the day, the state of the body and its performance are subject to clear rhythmic periods. The highest level of body performance is noted in the morning (from 10 to 12 hours), and then there is a slight decrease. A repeated increase in working capacity is observed from 16 to 18 hours. In the evening, the functions of the body are significantly reduced, and the time of the beginning of the onset of a new day is accompanied by low performance.
Due to the change in working capacity, the productivity of labor also changes. Therefore, work should be planned in such a way that the most difficult and responsible work falls on those hours when working capacity is at a high level.
In order not to waste time and energy in vain, it is necessary that any activity be planned. Planning will allow you to evenly distribute work, avoid unnecessary overload and fatigue.
During work, it is advisable to take several breaks, which should be filled with physical exercises, or, especially if you spend time at books or a computer, exercises for the eyes.
To ensure that the work is not accompanied by unnecessary waste of energy, it is necessary to prepare the workplace:
Ventilate the room;
Remove unnecessary items that interfere with work;
Adjust lighting;
Eliminate everything that can distract from productive work.
Violation of these conditions contributes to fatigue, fatigue, which can acquire a chronic course and turn into overwork, which is much more difficult to cope with. It requires a long rest, and sometimes even treatment.
Free time can be spent, depending on interests, in the world of art, literature, technology, sports.
On the one hand, this is switching between activities, and on the other hand, expanding one's horizons, one of the ways of self-improvement. It is important that there is a component of active actions in free time. You should exercise at least twice a week for 2-3 hours.
Periodic alternation of wakefulness and sleep is also one of the manifestations of biological rhythms. Sleep is rest. The duration of sleep should be at least 7-8 hours, and the best time to sleep is from 10 pm to 6 am.
The processes of inhibition in the cerebral cortex that occur during sleep must be replaced in the morning by excitation processes that are stimulated by exercise, breakfast, and a walk.
2. The impact of bad habits on human health
A healthy lifestyle involves the exclusion or minimization of factors that adversely affect human health.
Factors that can cause irreparable harm to human health, his mental and spiritual development include such bad habits:
Smoking,
The use of alcoholic beverages,
The use of toxic and narcotic substances.
According to the UN data, 3 million people die from smoking every year in the world, that is, 1 person dies from smoking every 13 seconds. At the same time, harmful substances affect not only the smokers themselves, but also those who are close to them and are forced to inhale tobacco smoke.
According to the World Health Organization (WHO), about 90-95% of lung cancers, 45-50% of all cancers and 20-25% of cardiovascular diseases are caused by smoking. Men who smoke are 22 times more likely to die from lung cancer than non-smokers. Smoking is the main cause of malignant neoplasms of the lips, oral cavity and pharynx, larynx, esophagus.
Smoking also contributes to the development of chronic gastritis, peptic ulcer of the stomach and duodenum. Smokers are more likely to experience relapses of these diseases, they are more difficult to treat.
Alcohol belongs to the group of neurodepressants - substances that depress the activity of the centers of the brain, reduce the supply of oxygen to the brain, which leads to a weakening of brain activity and poor coordination of movements, confused speech, blurred thinking, loss of attention, the ability to think logically and make the right decisions, up to insanity.
Statistics show that the majority of those who drowned were in a state of intoxication, every fifth traffic accident is associated with alcohol, a drunken quarrel is the most common cause of murder, and a drunk person risks being robbed in the first place.
In Russia, persons under the influence of alcohol commit:
81% kills
87% severe bodily injury,
80% of rapes
85% of robberies,
88% hooligan actions.
Sooner or later, a constantly drinking person develops diseases of the heart, gastrointestinal tract, liver, etc. In addition, the drinker experiences disintegration and degradation of the personality (partial or complete).
Painful changes in the nervous system, various internal organs, metabolic disorders, and personality degradation that occur in drunkards lead to rapid aging and decrepitude. The average life expectancy of alcoholics is 15-20 years shorter than usual.
Drugs are a poison that has a depressing effect on all organs and tissues, and especially on the central nervous system. Unlike alcoholism, when a person continues to work, albeit with low labor productivity, drug addiction leads to a rapid loss of ability to work and leads to death. The average life expectancy of drug addicts is 30 years.
There are a large number of substances (means) that can intoxicate a person. These substances that actively affect the human nervous system and psyche are called psychoactive or intoxicating substances (drugs).
As a result of drug use, drug addiction develops - a special serious disease, which consists in the formation of a persistent dependence of a person, his physical and mental well-being on the presence or absence of a drug in the body.
Along with drugs, there are a large number of drugs, as well as household and industrial chemicals that can cause, due to the toxic effect on the brain, a state of intoxication.
Such substances (means) are called toxicants, and the disease state caused by dependence on them is called substance abuse.
At the same time, the formation of drug and substance abuse is characterized by the development of the following features:
mental dependence;
physical addiction;
Tolerance.
The death of patients is caused not only by complications of serious diseases caused by drugs, but also by drug overdose, accidents and suicides while intoxicated or during "withdrawal".
In addition, patients die from vascular thrombosis, HIV infection, blood poisoning when using dirty syringes.
Currently, the legislative base is being strengthened and the punishments for people who contribute to the distribution of narcotic substances are being tightened (see Appendix No. 1).
3. Basic criteria for human health
Along with other means that heal our body, prevent diseases, slow down the onset of old age, lengthen our life, sufficient sleep and rational nutrition are of exceptional importance.
With sleep disorders and malnutrition, everything that gymnastics, athletics, and the most strict health regimen gave health can be nullified in the shortest possible time.
Sleep is the surest remedy that eliminates all phenomena of fatigue and quickly restores strength in the body. During sleep, consciousness is turned off and only some areas that are not covered by inhibition continue to function and give rise to extraordinary dreams.
With deep sleep, blood pressure drops, heart activity weakens, breathing becomes rarer, metabolism slows down, muscle tone often decreases, and skeletal muscles relax. Thanks to this, the body rests.
Healthy people immediately fall into a deep sleep, which becomes more superficial by morning. They wake up energized and refreshed. Neurosthenics and overworked people have shallow sleep.
The experiments of a number of scientists found that in people who were put off the onset of sleep for 3 hours, memory was weakened by 50%. The same was registered in relation to quick wit and ability to perceive.
Systematic violation of sleep patterns can cause hypertension and stomach ulcers. The time of night sleep, sufficient for the rest of the central nervous system, is different for different ages.
At the age of 20-50 years, sleep should be at least 8 hours a day, the elderly - 6-7 hours, and adolescents aged 14-16 years - 9-11 hours.
Normal nutrition is one of the most important factors contributing to health promotion, increased working capacity and body resistance to all external influences.
For each of us, whether we work physically, go in for sports or engage in mental work, food is a source of the energy that is needed both when our body is in motion and when it is at rest.
Energy is consumed during active muscle contraction and during sleep. At the same time, in a dream, the work of the heart and blood supply to all organs and tissues continues, the work of the respiratory apparatus and the gastrointestinal tract continues. The expenditure of energy in the animal organism is connected with the formation of heat, without which our organism could not always maintain the same temperature necessary for the life of its cells.
The main nutrients for humans are:
Carbohydrates,
mineral salts,
vitamins,
All these substances that make up our body do not remain unchanged. Some of them undergo transformation, destruction, decay into substances that are simpler in their chemical structure or, as they say, “oxidize”, “burn out”, while releasing the energy necessary for the life of the organism.
At the same time, food coming from outside provides the body throughout a person's life with the material that maintains the heat necessary for tissues and constant cell growth. Abundant food, rich in sugar and starch, in the absence of physical work, leads to obesity, to the great displeasure of lovers of sweets and starchy foods.
With a lack of iodine in food, a thyroid disease develops, a lack of sodium and chlorine (table salt) leads to a violation of cardiac activity and water metabolism, to dizziness and fainting. Magnesium takes part in the processes associated with cardiac activity, and potassium is related to the water content in tissues, to acid-base balance.
Excessive salt content in food contributes to gout, arteriosclerosis, and hypertension.
Food should be varied and deliciously prepared. It must be taken at least three times a day in hot form at a strictly set time.
4. The need for physical education
Physical culture and sports are the most effective means for long-term preservation of youth, health and prolongation of human life.
Physical exercises, diverse in form, comprehensively acting on the body, are available and can be successfully used by a person of any age. Selected taking into account the state of health, age and gender characteristics, physical exercises, activating, strengthening and training all organs and systems of the body, are a source of unique sensations of bodily joy, muscle freshness, excess energy and general cheerfulness.
At the same time, it has been proven that any movements that affect the muscles as much as possible, for example, walking, breathing exercises, gardening, various types of games, have a positive effect on all body functions to the same extent both in persons of mental and physical labor.
Sport has a positive effect on the central nervous system and on all the most important organs and systems of the human body. Going in for sports, you can change the strength of physical stress, shorten or lengthen distances, reduce or increase the time allotted for training.
When exercising, you must follow the following basic rules:
1. Graduality and accessibility. This means that the exercises should be selected at first accessible and only as you master them, you need to gradually complicate them. The load should also be accessible, and only as fitness grows, should it be gradually increased.
2. Classes should be emotional.
3. During classes, it is necessary to use fresh air as much as possible.
4. Systematism and regularity of classes. These are absolutely necessary conditions for physical exercises. If you can't exercise regularly, it's best not to start exercising.
5. Use of environmental factors for hardening
It is necessary that each person realizes the exceptional importance of hardening the body.
Hardening by natural factors of nature with the help of sunlight, ambient temperature and water procedures protects the body from colds (for example, influenza, tonsillitis, pneumonia, bronchitis, upper respiratory tract diseases), often with severe complications.
Hardening is available to everyone, it does not require any special devices, special home environment and can be carried out throughout the year. Hardened people are able to walk in severe frosts in winter in light clothes, without a coat, to make long swims in icy water.
Any type of hardening is inevitably associated with skin care, which performs such functions as protecting the body from various damages, adapting it to the external environment, excreting end products of metabolism, and regulating the heat consumed by the body. The skin, which perceives various stimuli to which the human body is exposed, through the nervous apparatus embedded in it, is in constant and close connection, interaction with the external environment and with the cerebral cortex.
External irritations received by the skin from sun and air baths or water procedures, through complex reflexes, affect the central nervous system, and through it - on the functions of the body.
The sun's rays have healing properties due to their thermal, light and chemical qualities.
Hardening by the sun increases metabolism, increases the number of red blood cells (balls) in the blood, increases the release of sweat and toxic metabolic products.
The effect of sunlight on mood, performance is noted, which occurs due to the exciting effect of solar radiation on the nervous system.
Sunbathing should be taken in the supine position with a slightly elevated and, if possible, protected head, wearing dark glasses. Sunbathing starts from 5 to 10 minutes, adding 5 minutes daily and gradually increasing the exposure to one hour. Physically strong people can bring it up to two hours.
Hardening with air baths is possible throughout the year: in summer - outside the room, and in winter - in the room. Morning hygienic gymnastics should also be accompanied by taking an air bath, performed in the nude.
According to thermal sensations, air baths are divided into:
For cold (6-14 ° C),
Cool (14-20 °С),
Indifferent (20-22 °С),
Warm (22-30 ° C).
Hardening should begin at an air temperature of - 20-22 ° C, the duration of the first air bath is 10-15 minutes.
Increasing daily air bath intake by 10-20 minutes, gradually bring it up to two hours.
Hardening with cold water is the most common and most effective way to make the body immune to low temperatures.
Cold water procedures, when used systematically, significantly improve human health, protect against diseases of the upper respiratory tract, as well as from influenza and tonsillitis. Cold baths invigorate, revitalize, increase efficiency.
According to thermal sensations, there are:
Cold water treatments (below 20 °C),
Cool (20-33 °С),
Indifferent (34-35 °С),
Thermal (36-40 °С),
Hot (above 40 ° C).
Hardening of the body should firmly enter our everyday life, as morning exercises entered it.
1. Organization of work and leisure of students in the system of secondary vocational education
The process of learning in the system of secondary vocational education, the forms of its organization, methods and requirements differ to a large extent from school ones.
This causes a number of difficulties:
didactic,
Socio-psychological,
Professional.
Didactic difficulties are associated with a change in teaching methods, with a larger volume of classes than in high school, and often with poor school preparation or a significant break in study.
Socio-psychological difficulties are caused by a change in the lifestyle of students. Many people change their place of residence, because of which there is a change of scenery and there is a need for independent housekeeping.
Professional difficulties arise for students due to the fact that major disciplines do not begin from the first year;
The process of forming the future of students at the initial stage requires the study of general humanitarian and socio-economic disciplines, a foreign language, mathematical and natural sciences.
And only later does more in-depth special (professional) training begin.
Knowledge by students of the basics of the culture of mental work contributes to the preservation of health and ensures the high efficiency of intellectual work with minimal nervous costs.
A special science is devoted to these aspects - mental health hygiene, which studies educational activities and the working environment from the point of view of their impact on the human body.
At the same time, the negative factors that lie in wait for a person engaged in mental labor depend not only on the specifics of the labor itself, but also on the conditions in which it is performed.
Students experience overwork, in order to avoid which it is necessary to observe the correct daily routine. Compliance with the daily routine contributes to the improvement of working capacity, the successful completion of tasks and the assimilation of new material. There are three stages of fatigue during mental work.