The article MUST be in Russian.
Movement – Life: The importance of physical activity for health
I. Physical activity and health: inextricable connection
Physical activity is not just a fashionable hobby or a way to bring the body into a form to summer. This is the fundamental need of the human body, directly affecting our physical and mental well -being. Throughout evolution, a man was constantly in motion, hunted, collected food, moved over long distances. A modern lifestyle, on the contrary, is characterized by sedentary work, the use of transport and automation of household tasks, which led to a significant reduction in physical activity and, as a result, to an increase in chronic diseases.
A. Evolutionary perspective: movement as a necessity
Our bodies were designed for movement. A genetic predisposition to physical activity has been laid in us for millennia. The lack of movement sends the body a signal that there is no need to maintain certain functions, which leads to their weakening and degeneration. The cardiovascular system, the musculoskeletal system, the immune system-all of them function optimally with regular physical exertion.
B. Modern lifestyle: health call
A sedentary lifestyle is one of the main risk factors for the development of many chronic diseases, including cardiovascular diseases, type 2 diabetes, some types of cancer, obesity, osteoporosis and depression. Long -term sitting slows down metabolism, reduces sensitivity to insulin, increases the risk of blood clots and promotes the development of inflammatory processes in the body.
C. Determination of physical activity: what does this mean?
Physical activity includes any body movement produced by skeletal muscles, which leads to energy consumption. This can be either organized physical activity, such as playing sports, fitness or dancing, as well as daily activities, such as walking, climbing the stairs, work in the garden or cleaning the house. It is important to understand that any motor activity is better than its absence.
II. The benefits of physical activity for physical health
Regular physical activity has a multifaceted positive effect on all body systems, strengthening health and prolonging life.
A. Cardiovascular system: protection and strengthening
Physical activity strengthens the heart muscle, improves blood circulation, reduces the level of “poor” cholesterol (LDL) and increases the level of “good” cholesterol (HDL), normalizes blood pressure and reduces the risk of coronary heart disease, stroke and other cardiovascular diseases.
- Exact mechanisms: Improving the endothelial function (the function of the inner shell of blood vessels), a decrease in inflammation, an increase in the efficiency of oxygen use by myocardium (heart muscle).
- Recommendations: At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week. Examples: Fast walking, swimming, running, cycling.
B. Metabolism and weight: control and regulation
Physical activity helps to control weight, burn calories, increases sensitivity to insulin, regulates blood sugar and reduces the risk of type 2 diabetes and metabolic syndrome.
- Exact mechanisms: An increase in muscle mass, an increase in metabolic velocity at rest, improve the utilization of glucose with muscles.
- Recommendations: Combining aerobic exercises with strength training.
C. Bone-muscular system: strength and flexibility
Physical activity strengthens the bones, increases the density of bone tissue, improves muscle strength and flexibility, reduces the risk of osteoporosis, arthritis and other diseases of the musculoskeletal system.
- Exact mechanisms: The stimulation of osteoblasts (cells that build bone tissue), an increase in the blood supply to the muscles and joints, the improvement of coordination and balance.
- Recommendations: Exercises with weights (dumbbells, simulators), equilibrium exercises (yoga, tai-chi), stretching.
D. Immune system: protection against diseases
Moderate physical activity strengthens the immune system, improves the function of immune cells, reduces the risk of developing infectious diseases and certain types of cancer.
- Exact mechanisms: Increase in the circulation of immune cells, a decrease in stress hormones, improve antioxidant protection.
- Recommendations: Regular moderate exercises (for example, walking) are more effective than intense training to maintain immunity.
E. Cancer prevention: risk reduction
Studies show that physical activity reduces the risk of developing certain types of cancer, including colon cancer, breast cancer, endometrial cancer and lung cancer.
- Exact mechanisms: Reducing the level of hormones (estrogens, insulin), improvement of immune function, reduction of inflammation, normalization of weight.
- Recommendations: Maintaining an active lifestyle and fulfilling the recommended volume of physical activity.
III. The benefits of physical activity for mental health
The influence of physical activity on mental health is no less significant than on physical. Regular exercises improve mood, reduce stress, anxiety and depression, increase self -esteem and cognitive functions.
A. Improving mood and decreasing stress
Physical activity stimulates the production of endorphins – hormones that have an anesthetic and antidepressant effect, improve mood and reduce stress.
- Exact mechanisms: The release of endorphins, a decrease in the level of cortisol (stress hormone), the activation of neurotransmitters (serotonin, dopamine).
- Recommendations: Any physical activity that brings pleasure can improve mood and reduce stress.
B. Reducing anxiety and depression
Physical activity is an effective means of combating anxiety and depression. Regular exercises can be comparable in effectiveness with drug treatment in mild and moderate cases of depression.
- Exact mechanisms: Stimulation of neurogenesis (the formation of new neurons in the brain), improvement of mood regulation, and a decrease in inflammation in the brain.
- Recommendations: Aerobic exercises (running, swimming, cycling) and strength training have a positive effect on mental health.
C. Improving cognitive functions
Physical activity improves cognitive functions, such as memory, attention, concentration and speed of thinking. Exercises stimulate blood circulation in the brain, improve the nutrition of neurons and contribute to the formation of new connections between them.
- Exact mechanisms: An increase in the volume of the hippocampus (the area of the brain responsible for memory), the improvement of neuroplasticity (the ability of the brain to adapt and change), an increase in the level of the neurotrophic factor of the brain (BDNF).
- Recommendations: Regular exercises throughout life can slow down a decrease in cognitive functions associated with age.
D. Improving self -esteem and self -confidence
Physical activity helps to improve the appearance, feel more powerful and energetic, which leads to an increase in self -esteem and self -confidence.
- Exact mechanisms: Improving the physical form, achieving the goals, a sense of control over your body and health.
- Recommendations: The choice of physical activity, which likes and corresponds to physical capabilities, can lead to a sustainable increase in self -esteem.
IV. Types of physical activity: choice and recommendations
There are many types of physical activity, and everyone can choose what is more suitable for him in interests, physical capabilities and lifestyle.
A. Aerobic exercises: cardio for health
Aerobic exercises (cardio) are types of physical activity that increase heart rate and breathing, improve the functioning of the cardiovascular system and burn calories.
- Examples: Walking, running, swimming, cycling, dancing, aerobics, skiing, skates.
- Advantages: Strengthening the cardiovascular system, weight loss, improvement of mood.
- Recommendations: Start with moderate intensity and gradually increase it, focusing on your sensations.
B. Power training: strength and endurance
Power training is the types of physical activity that are aimed at strengthening muscles and bones.
- Examples: Lieving weights (dumbbells, bar), exercises with its own weight (push -ups, squats, pull -ups), work on simulators.
- Advantages: Increase in muscle mass, strengthening of bones, improvement of posture, increase in metabolism.
- Recommendations: Start with a small weight and gradually increase it, observing the correct technique of performing exercises.
C. Exercises for flexibility: stretching and mobility
Flexibility exercises are types of physical activity that improve joint mobility and muscle flexibility.
- Examples: Stretching, yoga, pilates, tai-chi.
- Advantages: Improving posture, reducing the risk of injuries, reducing muscles and joint pain.
- Recommendations: Stretch slowly and smoothly, avoiding sudden movements and pain.
D. Everyday activity: movement during the day
Everyday activity is any motor activity that we perform during the day, in addition to the planned training.
- Examples: Walking on foot, climbing the stairs, work in the garden, cleaning the house, games with children.
- Advantages: Additional calorie consumption, maintaining the overall activity of the body.
- Recommendations: Try to include more movement in your daily lifestyle, for example, go to work or to a store, use a staircase instead of an elevator, take small breaks for warm -up during operation.
V. How to start: practical advice and recommendations
Starting physical activity may not be easy, especially if you lead a sedentary lifestyle. It is important to start gradually, set realistic goals and find what you like.
A. Consultation with a doctor: important step
Before starting physical activity, especially if you have any chronic diseases, you need to consult a doctor. He will be able to evaluate your health status and give recommendations for the choice of suitable types and intensity of physical activity.
B. Setting goals: Smart approach
Put the Smart cente in front of you: Specific (specific), Measurable (measurable), Achievable (achievable), Relevant (significant) and Time-Bound (limited in time). For example, instead of a common goal, “start playing sports” set a goal ”walk 30 minutes every day for a month.”
C. Search for suitable activity: We take into account the interests
Choose a type of physical activity that you like and corresponds to your interests and physical capabilities. If you don’t like to run, do not force yourself to do it. Try swimming, dancing, yoga or other types of activity.
D. A gradual increase in load: without fanaticism
Start with small loads and gradually increase them, focusing on your sensations. Do not try to achieve maximum results right away. It is important that classes bring pleasure and do not lead to overwork or injuries.
E. Creating a schedule: We plan activity
Include physical activity in your schedule. Plan a time for training in the same way as for other important matters.
F. Motivation and support: We are looking for like -minded people
Find yourself a company for physical activity. To engage with friends or colleagues can be more fun and motivating.
G. Tracking progress: We see the results
Track your progress. Write down your results, for example, training time, distance traveled, raised weight. This will help you see your progress and maintain motivation.
H. Do not stop: constancy is the key to success
Do not give up classes, even if you have difficulties or you missed several training. Remember that constancy is the key to success.
VI. Overcoming barriers: how to deal with obstacles
There are a number of barriers that may impede the beginning or continue physical activity. It is important to know about them and be able to overcome them.
A. Lack of time: we find the opportunity
Lack of time is one of the most common barriers. Try to find at least 30 minutes a day for physical activity. You can divide this time into several short periods, for example, 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening.
B. Lack of motivation: We are looking for inspiration
The lack of motivation can also be a serious obstacle. Try to find inspiration, for example, read the stories of the success of other people, watch motivating videos or set a specific goal, for example, run a marathon.
C. Financial restrictions: we find free options
Financial restrictions may be a problem for some people. However, there are many free options for physical activity, such as walking, running, exercises with its own weight, classes on street simulators.
D. Poor well -being: Listen to the body
If you feel bad, do not force yourself to do. Let your body rest and recover.
E. Fear of injuries: we observe safety precautions
Fear of injuries can also be a barrier. To avoid injuries, it is important to observe the correct technique of performing exercises, start with small loads and gradually increase them.
VII. Physical activity for different age groups
The needs for physical activity are changing with age. It is important to consider this when choosing types and intensity of physical activity.
A. Children and adolescents: development and health
For children and adolescents, physical activity is especially important for the growth and development of the musculoskeletal system, the cardiovascular system and brain. At least 60 minutes of moderate or intensive physical activity are recommended every day.
- Recommendations: Active games, sports, dancing, swimming.
B. Adults: maintaining health and performance
For adults, physical activity is important for maintaining the health, performance and prevention of chronic diseases. It is recommended at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week, as well as strength training at least twice a week.
- Recommendations: Walking, running, swimming, cycling, strength training, yoga, Pilates.
C. Older people: maintaining mobility and independence
For older people, physical activity is important for maintaining mobility, independence and prevention of falls and injuries. It is recommended to perform equilibrium, flexibility and strength exercises.
- Recommendations: Walking, swimming, yoga, tai-chi, light strength training, equilibrium exercises.
VIII. Physical activity and pregnancy
Physical activity during pregnancy can be useful for the health of the mother and child, if there are no contraindications. It is important to consult a doctor before starting classes and choose types of physical activity that are safe for pregnant women.
- Recommendations: Walking, swimming, yoga for pregnant women, Pilates for pregnant women.
IX. Physical activity for people with disabilities
People with disabilities can also and should engage in physical activity. There are special programs and types of activity that are adapted for people with various types of disability.
- Recommendations: Adaptive sport, swimming, riding in a wheelchair, physiotherapy.
X. Physical activity and nutrition: complementary factors
Physical activity and healthy nutrition are complementary factors that are necessary to maintain health and well -being.
A. Calorie Balance: We consume and spend
It is important to comply with the balance of calories, consuming as many calories as you spend. If you want to lose weight, you need to spend more calories than you consume.
B. Healthy nutrition: health basis
Healthy nutrition is the basis of health. The diet should include fruits, vegetables, whole grain products, low -fat proteins and healthy fats.
C. hydration: We support the water balance
It is important to drink enough water to maintain water balance in the body. This is especially important during physical activity.
D. Nutrition before and after training: fuel and recovery
Before training, you need to eat food that will provide you with energy. After training, you need to eat food that will help restore muscles and make up for glycogen reserves.
XI. Research and statistics: confirmation of benefits
Numerous studies confirm the benefits of physical activity.
A. World Health Organization (WHO): Recommendations
The World Health Organization (WHO) recommends all adults at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week, as well as strength training at least twice a week.
B. Scientific research: evidence base
Scientific studies show that physical activity reduces the risk of developing cardiovascular diseases, type 2 diabetes, some types of cancer, obesity, osteoporosis and depression.
C. Statistical data: The scale of the problem
Statistics show that in many countries of the world the level of physical activity of the population remains insufficient, which leads to an increase in chronic diseases.
XII. Integration of physical activity into everyday life: simple steps
It can be easier to integrate physical activity into everyday life than it seems.
A. Walking: a simple and affordable way
Walking on foot is a simple and affordable way to increase physical activity. Try to go to work, to the store or during walks.
B. Use of stairs: instead of an elevator
Use the stairs instead of an elevator. This is a great way to increase physical activity and burn calories.
C. Active breaks: during operation
Take active breaks during work. Get up with a chair, knead, do small exercises.
D. Work in the garden: A pleasant and useful occupation
Work in the garden is a pleasant and useful activity that helps to increase physical activity and relieve stress.
E. Games with children: fun and useful
Play with children. This is a great way to increase physical activity and spend time with the family.
XIII. Modern technologies and physical activity
Modern technologies can help maintain an active lifestyle.
A. Fitness trackers and smart watches: monitor progress
Fitness trackers and smart watches help to track physical activity, the number of steps, burned calories and pulse.
B. Mobile applications: assistants in training
There are many mobile applications that offer training programs, nutrition tips and help to track progress.
C. Online training: We are engaged at home
Online training allows you to engage in physical activity at home, at a convenient time for you.
XIV. Conclusion (it is forbidden to write, this is part of the task)
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Xv. Resources and useful links
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XVI. Important note:
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