Physical activity: the key to health and longevity

Physical activity: the key to health and longevity

I. Introduction: global prospect and significance

The modern world, characterized by technological progress and a sedentary lifestyle, jeopardizes public health. Hypodynamia, or insufficient physical activity, has become a global problem recognized by the World Health Organization (WHO) is one of the main risk factors for the development of non-infectious diseases (BOD), such as cardiovascular diseases, type 2 diabetes, some types of cancer and mental disorders. The growing prevalence of these diseases exerts significant pressure on healthcare systems and the economy of countries.

Statistical data emphasize the anxious situation. Millions of people around the world do not reach recommended levels of physical activity, which leads to a deterioration in health and reducing life expectancy. Understanding the importance of physical activity and its introduction into everyday life is critical for improving the health of the population and reducing the burden of diseases.

II. Physiological mechanisms for the effects of physical activity on the body

Physical activity has a comprehensive effect on the human body, affecting almost all organs. These changes occur at the cellular, tissue and systemic levels.

• Cardiovascular system:

  • Improving the function of the heart: Regular physical exercises strengthen the heart muscle, increasing its contractile ability and volume of thrown blood (shock volume). This allows the heart to work more efficiently, reducing the heart rate at rest and with physical exertion.
  • Reduced blood pressure: Physical activity contributes to the expansion of blood vessels (vasodilation), reducing the peripheral resistance and, therefore, blood pressure. Regular exercises can be an effective means of monitoring hypertension.
  • Improving the lipid blood profile: Physical activity helps to reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). This reduces the risk of the formation of atherosclerotic plaques in the vessels and the development of cardiovascular diseases.
  • Improving microcirculation: Physical activity stimulates the growth of new blood vessels (angiogenesis) in the muscles and other tissues, improving their blood supply and the delivery of oxygen and nutrients.

• Endocrine system:

  • Regulation of blood glucose levels: Physical activity increases the sensitivity of cells to insulin, hormone, which helps glucose to come from blood to cells for use as energy. This is especially important for people with type 2 diabetes or prediabet.
  • Reducing the risk of diabetes of type 2: Regular exercises help maintain healthy weight, reduce blood sugar and improve insulin sensitivity, thereby reducing the risk of type 2 diabetes.
  • Influence on stress hormones: Physical activity helps to reduce the level of stress hormones, such as cortisol and adrenaline, which can have a negative effect on health.
  • Endorphin development: Physical exercises stimulate the production of endorphins, hormones that have an anesthetic and improving mood with an effect.

• Corruption apparatus:

  • Strengthening bones: Physical activity, especially exercises with weight load, stimulates the formation of bone tissue and increases the density of bones, reducing the risk of osteoporosis.
  • Muscle strengthening: Regular training with weights or exercises with their own weight increase muscle mass and strength, improve metabolism and maintain functional independence in old age.
  • Improving flexibility and balance: Stretching and balance exercises improve the flexibility of the joints and coordination of movements, reducing the risk of falls and injuries.
  • Reducing the risk of arthritis: Physical activity can help reduce pain and improve joint function in people with arthritis.

• Immune system:

  • Improving the function of immune cells: Moderate physical activity stimulates the function of immune cells, such as lymphocytes and macrophages that help fight infections and diseases.
  • Reducing the risk of developing certain types of cancer: Studies show that physical activity can reduce the risk of developing colon, breast, endometrium and some other types of cancer.

• Nervous system:

  • Improving cognitive functions: Physical activity improves blood supply to the brain and stimulates the growth of new neurons, which leads to an improvement in memory, attention, concentration and other cognitive functions.
  • Reducing the risk of developing dementia and Alzheimer’s disease: Regular exercises can help slow down the progression of the dementia and Alzheimer’s disease.
  • Improving mood and reducing the risk of depression: Physical activity stimulates the production of endorphins and other neurotransmitters that improve mood and reduce the risk of depression and anxiety disorders.
  • Improving the quality of sleep: Regular exercises can help improve sleep quality, ease falling asleep and reduce the number of night awakenings.

III. Types of physical activity and their advantages

There are many types of physical activity, each of which has its advantages and is suitable for different people with different levels of physical training and preferences.

• Aerobic exercises (cardio):

  • Definition: Aerobic exercises, also known as cardio, include activities that increase heart rate and breathing for a long period of time.
  • Examples: Walking, running, swimming, cycling, dancing, aerobics.
  • Advantages: Improving the cardiovascular system, reducing blood pressure, improving lipid blood profile, reducing the risk of type 2 diabetes, calorie burning and weight loss.

• Strength exercises (training with weights):

  • Definition: Power exercises include types of activities that are aimed at strengthening muscles and increasing muscle mass.
  • Examples: Having weights, the use of simulators, exercises with their own weight (push -ups, squats, attacks), work with elastic ribbons.
  • Advantages: An increase in muscle mass and strength, strengthening bones, improving metabolism, improving posture, reducing the risk of injuries, improving functional independence in old age.

• Flexibility exercises:

  • Definition: Flexibility exercises include activities that are aimed at improving the flexibility of the joints and increasing the range of movements.
  • Examples: Stretching, yoga, pilates, tai-chi.
  • Advantages: Improving the flexibility of joints, reducing the risk of injuries, improving posture, relief in muscles, improving blood circulation.

• Exercise of equilibrium:

  • Definition: Equilibrium exercises include activities that are aimed at improving the coordination of movements and maintaining balance.
  • Examples: Standing on one leg, walking in a straight line, tai-chi, yoga, using a balancing board.
  • Advantages: Improving coordination of movements, reducing the risk of falls, especially in the elderly, improve posture.

IV. Recommendations on physical activity for different age groups and health states

WHO and other healthcare organizations recommend different levels of physical activity for different age groups and health conditions. It is important to consider individual characteristics and consult a doctor before the new training program.

• Children and adolescents (5-17 years old):

  • Recommendations: At least 60 minutes of moderate and intensive physical activity per day. Most of the activity should be aerobic. Power exercises and exercises to strengthen bones should be performed at least three times a week.
  • Examples: Games in the fresh air, sports, dancing, swimming, cycling.

• Adults (18-64 years old):

  • Recommendations: At least 150 minutes of moderate intensity of aerobic activity or 75 minutes of intensive aerobic activity per week, or equivalent combination. Power exercises should be performed at least twice a week, using all the main muscle groups.
  • Examples: Walking, running, swimming, cycling, dancing, classes in the gym, work in the garden.

• Elderly people (65 years and older):

  • Recommendations: The same recommendations as for adults, if there are no contraindications. Equilibrium exercises should be performed regularly to reduce the risk of falls. Physical activity should be adapted to individual capabilities and health status.
  • Examples: Walking, swimming, aquaerobika, tai-chi, yoga, light exercises with dumbbells.

• Pregnant women:

  • Recommendations: Moderate physical activity, if there are no contraindications. Avoid activities with a high risk of falls or abdominal injuries should be avoided. Consult a doctor before starting a new training program.
  • Examples: Walking, swimming, yoga for pregnant women, Pilates for pregnant women.

• People with chronic diseases (cardiovascular diseases, diabetes, arthritis, etc.):

  • Recommendations: Physical activity can be safe and useful for people with chronic diseases, but it is necessary to consult a doctor before starting a new training program. Physical activity should be adapted to individual capabilities and health status.
  • Examples: Walking, swimming, aquaerobika, ta-chi, yoga, exercises under the supervision of a physiotherapist.

V. Overcoming barriers to physical activity

Many people are faced with barriers that prevent them from being physically active. Understanding these barriers and the development of strategies to overcome them is an important step towards a healthy lifestyle.

• Lack of time:

  • Strategies: Turn on physical activity in your daily routine. Divide activity into short periods of time (for example, 10-15 minutes). Choose activities that you like and which can be easily included in your schedule. Use the time that you usually spend on watching TV or sitting on the Internet for physical activity.

• Lack of motivation:

  • Strategies: Find a training partner. Install realistic goals. Award yourself for achieving goals. Choose the activities that you like. Track your progress.

• Lack of energy:

  • Strategies: Start small and gradually increase the intensity and duration of activity. Make sure you sleep enough and eat right. Contact the doctor to exclude any medical causes of fatigue.

• Fear of injury:

  • Strategies: Start small and gradually increase the intensity and duration of activity. Warm up correctly before training and do a stretch after. Use the correct technique for performing exercises. Consult a doctor or physiotherapist if you have any fears.

• Lack of resources:

  • Strategies: Use free resources such as parks, squares and public sports grounds. Engage at home using video tutorials or applications. Find support groups or interest clubs.

• Health problems:

  • Strategies: Consult a doctor before starting a new training program. Choose activities that are suitable for your health. Adapt the intensity and duration of activity to your capabilities.

VI. Physical activity and longevity: scientific evidence

Numerous studies confirm the relationship between physical activity and longevity. People who regularly engage in physical activity live longer and have a lower risk of developing chronic diseases, which often lead to disability and death.

• Studies show that physical activity can increase life expectancy by several years.
• Physical activity reduces the risk of developing cardiovascular diseases, type 2 diabetes, some types of cancer and other chronic diseases that are the main causes of death.
• Physical activity improves the quality of life, maintaining physical and mental function in old age.
• Physical activity reduces the risk of falls and fractures in older people, which helps them remain independent and active.

VII. Creating an active lifestyle: Practical advice

The introduction of physical activity in everyday life does not require significant changes or great efforts. Small changes in your lifestyle can have a significant impact on your health and well -being.

• Instead of an elevator, use the stairs.
• Walk on foot or ride a bicycle to work or to a store, if possible.
• Take breaks in work to get up and move.
• Perform household chores, such as cleaning, work in the garden or lawn care.
• Walk with friends or family.
• Dance to your favorite music.
• Watch sports or participate in competitions.
• Look for opportunities for physical activity in your community (for example, sports clubs, group classes, hiking).
• Make physical activity part of your routine and include it in your schedule.
• Be active with children or grandchildren.
• Turn everyday affairs into opportunities for physical activity.

VIII. Using technologies to support physical activity

Modern technologies offer many tools and applications that can help you track your physical activity, set goals, get motivation and stay on the way to a healthy lifestyle.

• Fitness trackers and smart watches: Track the number of steps, the distance traveled, burned calories, heart rate and sleep quality.
• Mobile applications: They offer training programs, nutrition tips, training reminders and the ability to share their successes with friends.
• Online communities and forums: Provide support and motivation from other people who strive for a healthy lifestyle.
• Virtual training: They allow sports at home under the guidance of experienced trainers.
• Games using movements (for example, Nintendo WII FIT): Turn physical activity into entertainment.

IX. The role of the state and society in the promotion of physical activity

The promotion of physical activity requires an integrated approach, which includes the efforts of not only individuals, but also the state, public organizations, educational institutions and employers.

• State:

  • Development and implementation of national strategies and programs to promote physical activity.
  • The creation of favorable conditions for physical activity (for example, the construction of parks, squares, bicycle paths, sports grounds).
  • Conducting information campaigns aimed at increasing the knowledge of the population about the advantages of physical activity.
  • Support for scientific research in physical activity and health.
  • Introduction of educational programs on physical culture in schools and universities.
  • Stimulating employers to create conditions for the physical activity of employees.

• Public organizations:

  • Organization of sporting events, competitions and group classes.
  • Providing information and consultations on physical activity and health.
  • Lobbying for the interests of the population in matters of creating favorable conditions for physical activity.
  • Attracting volunteers to promote physical activity.

• Educational institutions:

  • The introduction of mandatory physical education lessons in schools.
  • Creating conditions for sports and physical activity in extracurricular hours.
  • Teaching children and adolescents the basics of a healthy lifestyle and physical activity.
  • Conducting measures aimed at popularizing physical activity among students.

• Employers:

  • Creation of conditions for the physical activity of employees (for example, the arrangement of gyms, shower rooms, rest rooms).
  • Providing benefits and discounts on sports.
  • Organization of corporate sporting events and competitions.
  • Introduction of interruptions on physical activity during the working day.
  • Conducting information campaigns aimed at increasing employees’ awareness of the advantages of physical activity.

X. New directions in studies of physical activity and health

Scientific research in the field of physical activity and health continues to develop and open new prospects for improving health and prolonging life.

• Personalized approach to physical activity: Taking into account the genetic characteristics, state of health, level of physical training and preferences of each person in the development of individual training programs.
• The study of the influence of various types of physical activity on specific diseases and conditions.
• The study of the mechanisms of exposure to physical activity on the brain and cognitive functions.
• Development of new technologies and devices for monitoring and supporting physical activity.
• The study of the influence of physical activity on the intestinal microbia and the immune system.
• The study of the influence of physical activity on aging and life expectancy.
• Development of effective strategies for promoting physical activity among various population groups.

XI. Conclusion: investment in the future

Physical activity is not just exercises or sports, it is an investment in your health, longevity and quality of life. Regular physical exercises have a comprehensive beneficial effect on the body, strengthening the cardiovascular system, improving the metabolism, strengthening the bones and muscles, improving the mood and cognitive functions, reducing the risk of chronic diseases and extending life. Regardless of your age, health status or physical training, you can find the types of physical activity that you like and which benefits you. Make physical activity part of your daily life and enjoy the advantages of a healthy and active lifestyle.