Active lifestyle: the role of physical activity for well -being

Active lifestyle: the role of physical activity for well -being

1. Physical activity: the basis of a healthy lifestyle

Physical activity (FA) is any body movement produced by skeletal muscles, which leads to energy consumption. This concept covers a wide range of actions, from structured exercises, such as classes in the gym, to everyday activities, such as walking, work in the garden or cleaning the house. The key element that distinguishes FA from a simple movement is an increase in energy consumption compared to the rest of the rest.

Physical activity is a fundamental aspect of a healthy lifestyle and plays a decisive role in maintaining physical, mental and social well -being. Regular classes of the FA contribute to the prevention of many chronic diseases, improve the overall quality of life and increase its duration. In the modern world, where a sedentary lifestyle prevails, active movement becomes a necessity, and not just a preference.

1.1 Classification of physical activity:

• Aerobic (cardio) activity: It includes exercises that make the heart and light work intensively, improving the cardiovascular system. Examples: walking, running, swimming, cycling, dancing, aerobics. Aerobic activity is characterized by the use of oxygen to produce energy and is usually performed for a long time.
• Power (anaerobic) activity: Aimed at strengthening muscles and bones. Examples: weight lifting, using simulators with resistance, push -ups, pull -ups, squats, exercises with elastic ribbons. Power training helps to increase muscle mass, strength and endurance.
• Flexibility exercises: Improve the range of movements in the joints and muscle elasticity. Examples: stretching, yoga, pilates, tai-chi. Flexibility helps prevent injuries, improves posture and reduces muscle tension.
• Balance Exercise: Improve balance and coordination. Examples: stand on one leg, walking in a straight line, exercises on an unstable surface (for example, a balancing board), Tai-chi. Balance is especially important for the elderly, as it helps to prevent falling.

1.2 The intensity of physical activity:

FA intensity is an indicator of how hard it is to work with the body during activity. It can be determined both in an absolute and relative way.

• Absolute intensity: Refers to the amount of energy expended during activity, regardless of the physical form of a person. It is usually measured in metabolic equivalents (Mets). 1 MET is the amount of energy consumed at rest.

  • Light intensity: 1.5 – 3 Mets (for example, slow walking, light homework).
  • Moderate intensity: 3 – 6 Mets (for example, fast walking, dancing, work in the garden).
  • High intensity: More than 6 METS (for example, running, swimming, heavy athletics).

• Relative intensity: Refers to the level of efforts necessary to perform activity compared to the maximum capabilities of a person. It is determined subjectively, based on human sensations. One way to determine the relative intensity is the use of the Borg scale (RPE – Rating of perceived Exercion), which varies from 6 (no effort) to 20 (maximum efforts). Another way is “conversational test”:

  • Light intensity: You can sing during activity.
  • Moderate intensity: You can talk, but do not sing.
  • High intensity: It is difficult to say a few words without stopping.

1.3 Recommendations on physical activity:

World health organizations, such as the World Health Organization (WHO), recommend the following minimum levels of physical activity to maintain health:

• Adults (18-64 years old):
  • At least 150 minutes a week of moderate aerobic activity or at least 75 minutes a week of intensive aerobic activity or a combination of moderate and intensive activity.
  • Power training, including all the main muscle groups, at least twice a week.
• Elderly people (65 years and older): Recommendations are similar to adults, but with an emphasis on exercises to maintain balance and prevent falls.
• Children and adolescents (5-17 years old):
  • At least 60 minutes a day of moderate or intensive physical activity, mainly aerobic.
  • Power training and exercises for strengthening bones at least three times a week.

These recommendations are only a starting point. Higher FA levels bring even more health benefits. It is important to choose activity that bring pleasure and correspond to physical capabilities. Before starting a new training program, it is recommended to consult a doctor, especially if there are any chronic diseases.

2. The influence of physical activity on physical health:

Regular physical activity has a multifaceted positive effect on various body systems, helping to improve physical health and reduce the risk of developing many diseases.

2.1 Cardiovascular system:

• Improving the function of the heart: FA strengthens the heart muscle, increasing its effectiveness and the ability to pump blood. This leads to a decrease in heart rate at rest and during the load, which reduces the load on the heart.
• Reduced blood pressure: Regular aerobic exercises help reduce blood pressure in people with hypertension and prevent its development. FA helps to expand blood vessels, improving blood flow and reducing resistance.
• Lipid profile improvement: FA helps to reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). This reduces the risk of atherosclerosis and other cardiovascular diseases.
• Reduction of the risk of stroke: Regular FA reduces the risk of stroke by improving blood circulation in the brain, reducing blood pressure and improving lipid profile.
• Prevention of blood clots: FA helps to improve blood coagulation and reduce the risk of blood clots that can lead to heart attack or stroke.

2.2 metabolism:

• Improving insulin sensitivity: FA increases the sensitivity of cells to insulin, allowing them to more effectively absorb glucose from the blood. This helps to prevent the development of type 2 diabetes and control its course.
• Blood sugar control: FA helps to reduce blood sugar after eating, preventing sharp jumps and stabilizing glucose levels during the day.
• Reduction of the risk of metabolic syndrome: Metabolic syndrome is a complex of risk factors, including high blood pressure, high blood sugar, high levels of triglycerides, low HDL cholesterol and overweight in the abdomen. FA helps to reduce the risk of developing metabolic syndrome, affecting all these risk factors.
• Improving metabolism: FA stimulates metabolism, accelerating the burning of calories and contributing to maintaining a healthy weight.

2.3 musculoskeletal system:

• Strengthening bones: Power training and weight load exercises stimulate the formation of bone tissue, increasing bone density and reducing the risk of osteoporosis.
• Muscle strengthening: Power training increase muscle, strength and endurance. This helps maintain proper posture, improves mobility and reduces the risk of injuries.
• Improving flexibility and balance: Flexibility and balance exercises improve the range of movements in the joints and coordination, which helps prevent injuries and falls.
• Reduction of the risk of arthritis: FA helps to maintain joint health and reduces the risk of arthritis. Exercises help strengthen the muscles surrounding joints and improve blood circulation in articular tissues.
• Relief of pain in arthritis: FA can relieve pain and improve joint function in people with arthritis. Exercises help strengthen the muscles surrounding joints, and reduce inflammation.

2.4 Immune system:

• Strengthening immunity: A moderate FA can strengthen the immune system, increasing the number of immune cells and improving their function. This helps the body more effectively fight infections and diseases.
• Reducing the risk of colds: Regular FA can reduce the risk of colds and reduce the duration of the disease.
• Improving the reaction to vaccination: FA can improve the body’s reaction to vaccination, increasing the effectiveness of the vaccine.

2.5 Weight and body composition:

• Calorie burning: FA helps to burn calories, which helps maintain a healthy weight or reduce excess weight.
• Increase in muscle mass: Power training increase muscle, which increases metabolism and helps to burn calories even at rest.
• Reducing the percentage of fat in the body: FA helps to reduce the percentage of fat in the body, which improves the general health and reduces the risk of developing many diseases.
• Maintaining a healthy ratio of muscle mass and fat: FA helps to maintain a healthy ratio of muscle mass and fat, which is important for maintaining health and good physical shape.

2.6 Cancer prevention:

• Reduction of risk of colon cancer: FA reduces the risk of colon cancer by accelerating the intestinal motility and reducing the time of contact of carcinogens with the colon mucosa.
• Reducing risk of breast cancer: FA reduces the risk of breast cancer by reducing the level of estrogen in the blood and strengthening the immune system.
• Reduction of risk of endometrial cancer: FA reduces the risk of endometrial cancer by reducing the level of estrogen in the blood and maintaining a healthy weight.
• Reduction in the risk of prostate cancer: Some studies show that FA can reduce the risk of prostate cancer, but additional studies are needed to confirm this.

3. The influence of physical activity on mental health:

Physical activity has a significant positive effect on mental health, improving mood, reducing stress and anxiety, as well as increasing self -esteem and cognitive functions.

3.1 mood improvement:

• Endorphin development: FA stimulates the production of endorphins, which are natural antidepressants and painkillers. Endorphins create a feeling of euphoria and well -being, improving the mood and reducing a sense of anxiety.
• Reducing stress levels: FA helps to reduce the level of stress hormones, such as cortisol and adrenaline. Regular classes of FA help the body more effectively cope with stress and recover after it.
• Improvement: FA helps to improve the quality of sleep, making it deeper and more restored. Regular exercises help regulate circus rhythms and facilitate falling asleep. However, it is important to avoid intense exercises immediately before bedtime.
• Distraction from negative thoughts: FA provides an opportunity to distract from negative thoughts and worries, focusing on physical sensations and movement. This can help break the cycle of negative thinking and improve the mood.

3.2 Reducing anxiety and depression:

• Alternative depression treatment: FA can be an effective alternative or additional method of treating depression. Studies show that regular exercises can be as effective as antidepressants in the treatment of mild and moderate depression.
• Reducing symptoms of anxiety: FA helps to reduce the symptoms of anxiety, such as anxiety, nervousness and irritability. Regular exercises can help calm the nervous system and improve the ability to cope with anxiety.
• Improving self -esteem: FA helps to improve self -esteem and self -confidence. Success in training and improving physical form can increase the sense of own value and improve the perception of their body.
• Socialization: Classes of FA in groups or friends provide the possibility of socialization and communication, which can help reduce the feeling of loneliness and isolation, which often accompany anxiety and depression.

3.3 Improving cognitive functions:

• Improving memory and concentration: FA improves blood circulation in the brain, which helps to improve memory, concentration and other cognitive functions.
• Slow down the age -related decrease in cognitive functions: Regular FA can slow down the age -related decrease in cognitive functions and reduce the risk of developing dementia and Alzheimer’s disease.
• Improving executive functions: FA can improve executive functions, such as planning, making decisions and solving problems.
• Improving creativity: Some studies show that the FA can increase creativity and improve the ability to non -standard thinking.

3.4 Reduction of the risk of neurodegenerative diseases:

• Brain protection: FA can protect the brain from neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Exercises contribute to the development of neurotrophic factors that support the health and survival of neurons.
• Improving the plasticity of the brain: FA can improve the plasticity of the brain, that is, its ability to adapt to new conditions and form new connections.

3.5 Stress reduction and improvement:

• Increasing stress resistance: Regular FA can increase stress resistance and improve the ability to cope with difficult situations.
• Development of overcoming skills: FA can help develop the skills of overcoming stress, such as managing time, solving problems and self -regulation.

4. The influence of physical activity on social well -being:

Physical activity not only positively affects physical and mental health, but also plays an important role in maintaining social well -being, contributing to strengthening social ties, increasing the sense of belonging and improving the quality of life.

4.1 Strengthening social ties:

• Joint sports: Participation in team sports, group classes with fitness or joint walks with friends and family creates opportunities for communication, interaction and strengthening of social ties.
• Creating new dating: Classes of FA in new places or joining sports clubs allow you to get acquainted with new people with similar interests.
• Support and motivation: Joint training provides support and motivation, helping to adhere to a regular FA mode and achieve your goals.
• Improving communication skills: Participation in team sports requires effective communication and cooperation, which contributes to the development of communicative skills.

4.2 Improving the sense of belonging:

• Belonging to the group: Participation in sports clubs or teams gives a sense of belonging to a group that shares common goals and values.
• Community support: Sports events and competitions unite people and create a sense of community and support.
• Contribution to the common cause: Volunteer work in sports organizations or participation in charitable sporting events allows you to contribute to a common cause and feel like a useful member of society.

4.3 Improving the quality of life:

• Improving mood and well -being: FA improves the mood and well -being, which positively affects social interactions and the general quality of life.
• Improving self -confidence: Improving the physical form and achieving sports goals increase self -confidence and improve the perception of your body, which positively affects social contacts.
• Expansion of a circle of interests: Classes of the FA can open new interests and hobbies, which expands the horizons and enriches life.
• Improving social activity: FA can contribute to increasing social activity, encouraging people to leave home, participate in public events and communicate with other people.

4.4 Development of leadership qualities:

• Capitalism in the team: The opportunity to be a captain in a sports team develops leadership qualities, such as responsibility, organization and ability to motivate others.
• Coaching activities: The work of the trainer allows you to share their knowledge and experience with others, developing leadership and pedagogical skills.
• Organization of sporting events: Participation in the organization of sporting events develops organizational skills and the ability to work in a team.

4.5 Reducing social isolation:

• Overcoming barriers: FA can help overcome barriers that impede social interaction, such as shyness, self -doubt or physical restrictions.
• Creating opportunities for communication: Classes of FA create opportunities for communication and interaction with other people, reducing the feeling of loneliness and isolation.
• Integration into society: Participation in sporting events and clubs contributes to integration into society and helps to find its place in the social structure.

5. Overcoming barriers to an active lifestyle:

Despite the many advantages of physical activity, many people face various barriers that prevent the leading of an active lifestyle. Understanding these barriers and the development of strategies to overcome them is the key to the successful implementation of FA into everyday life.

5.1 lack of time:

• Planning: Highlight the specific time for FA in your schedule and treat it as seriously as other important tasks.
• Short training: Break the training into several short sessions for 10-15 minutes during the day.
• FA integration into everyday life: Instead of an elevator, use the stairs, walk or go on a bicycle to work or to the store.
• Multitasking: Combine FA with other matters, for example, listen to audiobooks or podcasts while walking or training.

5.2 lack of motivation:

• Setting goals: Put in front of you specific, measurable, achieved, relevant and time limited (Smart).
• Company search: Train with friends, family or colleagues to support each other and remain motivated.
• The choice of classes to liking: Find the types of FA that bring pleasure and correspond to your interests and abilities.
• A reward for achievements: Award yourself for achieving your goals, for example, buying new sportswear or visiting a spa.
• Tracking progress: Drive the training diary or use a fitness tracker to track your progress and see the results of your efforts.

5.3 Lack of knowledge:

• Education: Learn more about the advantages of FA and how to properly engage in various sports.
• Consultation with a specialist: Consult a doctor or fitness trainer to get individual training recommendations.
• Using online resources: Use reliable online resources, such as sites of medical organizations and sports federations to get information about FA.
• Participation in training seminars and master classes: Visit teaching seminars and master classes in various sports to improve your knowledge and skills.

5.4 High cost:

• Free views FA: Do free views of FA, such as walking, running, swimming in an open pond or exercises at home.
• Using public places: Use public parks, sports grounds and gyms that often provide free sports opportunities.
• Home training: Inexpensive in inexpensive home training equipment, such as elastic tapes or dumbbells.
• Search for discounts and promotions: Look for discounts and promotions for visiting fitness clubs and sports sections.

5.5 poor health:

• Consultation with a doctor: Consult a doctor to get recommendations on a safe and effective FA, taking into account your health status.
• Start small: Start with easy exercises and gradually increase the intensity and duration of training.
• Avoid overloads: Listen to your body and avoid overload so as not to get injured.
• Adapt the exercises: Adapt the exercises to your physical capabilities using modifications or auxiliary means.
• Engage under the guidance of a specialist: Do under the guidance of a physiotherapist or rehabilitologist to get an individual training program taking into account your health status.

5.6 unfavorable environment:

• Search for safe places: Find safe and pleasant places for FA classes, such as parks, squares, bicycle paths or sports complexes.
• Lesson in the room: Do in the room in bad weather or in dangerous areas.
• Improving lighting and safety: Take measures to improve lighting and safety in the places where you are engaged in FA.
• Association with others: Do Tha with friends or acquaintances to feel safer and more confident.

5.7 Social and cultural barriers:

• Overcoming gender stereotypes: Support the participation of women and girls in sports and FA, destroying gender stereotypes.
• Prosteration FA in the family: Encourage the participation of the whole family in FA, creating healthy habits from childhood.
• Accounting for cultural features: Consider the cultural features and traditions when planning the classes of FA.
• Creating inclusive programs: Create inclusive FA programs available to all people, regardless of their age, gender, race, ethnicity or socio-economic status.

6. Integration of physical activity into everyday life:

The integration of FA into everyday life is the key to a sustainable active lifestyle. Instead of considering FA as a separate activity, it is necessary to find ways to include movement in routine tasks and habits.

6.1 Change in everyday habits:

• Walking: Walk as often as possible, for example, to work, to a store, at school or visiting.
• Staircase instead of an elevator: Use the staircase instead of an elevator or escalator to increase physical activity during the day.
• Parking further from the entrance: Park the car further from the entrance to the store or office to walk.
• Active rest: Spend the weekend in nature, doing hiking, bicycle walks or swimming.
• Horticulture and gardening: Work in a garden or garden is a great way to combine FA with a useful business.
• Home affairs: Do household chores more active, for example, dance during cleaning or use energetic movements when washing dishes.

6.2 Active breaks:

• Get up and move: Get up and move every 30 minutes if you work at the computer or watch TV.
• Stretching: Make stretching for several minutes every hour to relieve voltage and improve flexibility.
• Walking during lunch: Take a walk during a lunch break to improve blood circulation and cheer up.
• Exercises at the table: Perform simple exercises at the table, such as compressing the buttocks or lifting the knees to strengthen the muscles.

6.3 Creating an active working environment:

• Standing tables for work: Use standing tables to reduce the time spent in a sitting position.
• Walks during meetings: Spend meetings during a walk to combine the case with FA.
• Organization of sporting events: Organize sports events for employees to encourage the FA at the workplace.
• Promotion of active transport: Encourage employees to ride a bicycle or walk, providing them with benefits and amenities.

6.4 Active pastime with the family:

• Joint walks: Take a joint walk with your family in the evenings or on weekends.
• Fresh games: Play with children in the fresh air, engaged in active games, such as football, basketball or volleyball.
• Bicycle walks: Arrange bicycle walks with your family in parks or bicycle paths.
• Visiting sporting events: Visit sporting events with your family to instill in children a love of sports and FA.

6.5 Using technologies:

• Fitness trackers: Use fitness trackers to track your activity and motivate to achieve your goals.
• Mobile applications: Use mobile training applications to gain access to a variety of programs and exercises.
• Online communities: Join the online communities dedicated to FA to get support and motivation from other people.
• Virtual training: Participate in virtual training to engage in FA houses under the guidance of a professional coach.

7. Physical activity at different stages of life:

The needs for physical activity change at different stages of life. It is important to adapt training programs and choose sports corresponding to age, physical capabilities and health status.

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

• Active games: Encourage active games in the fresh air, such as running, jumping, climbing and cycling.
• Sports: Write the child in the sports section or team so that he can develop his sports skills and participate in competitions.
• Physical activity at school: Make sure that the school has enough opportunities for FA, such as physical education lessons, sports sections and active changes.
• Restriction of the time spent in front of the screen: Limit the time spent by the child in front of the TV screen, computer or mobile phone so that he spends more time in motion.
• Middle example: Be an example to follow, doing TA with your child.

7.2 adults (18-64 years old):

• Aerobic activity: Engage in aerobic activity of moderate intensity of at least 150 minutes a week or an aerobic activity of high intensity of at least 75 minutes a week.
• Power training: Perform strength training, including all the main muscle groups, at least twice a week.
• Flexibility and balance: Include exercises for flexibility and balance in your training program, such as yoga or pilates.
• Variety: Diversify your training program to avoid boredom and involve different muscle groups.
• Setting goals: Set specific goals to remain motivated and track your progress.

7.3 Elderly people (65 years old and older):

• Aerobic activity of low intensity: Engage in aerobic activity of low intensity, such as walking, swimming or aquaerobic.
• Light weight strength training: Perform strength training with light weight to strengthen muscles and bones.
• Exercise of equilibrium: Perform equilibrium exercises such as Tai-Chi or Yoga to prevent falls.
• Flexibility: Regularly perform flexibility exercises to improve the range of movements in the joints.
• Consultation with a doctor: Consult a doctor to get individual training recommendations, taking into account your health status.

7.4 Pregnant women:

• Consultation with a doctor: Consult a doctor to find out which types of FA are safe for you during pregnancy.
• Aerobic activity of low intensity: Engage in aerobic activity of low intensity, such as walking, swimming or aquaerobic.
• Avoid exercises lying on your back: Avoid exercises lying on your back, in the second and third trimester of pregnancy.
• Listen to your body: Listen to your body and stop training if you feel discomfort or fatigue.
• Exercises for strengthening the muscles of the pelvic floor: Perform exercises to strengthen the muscles of the pelvic floor to prepare for childbirth and recover after them.

7.5 people with disabilities:

• Consultation with a doctor: Consult a doctor or physiotherapist to get individual training recommendations, taking into account your physical restrictions.
• Adaptive sports: Participate in adaptive sports, which are designed specifically for people with disabilities.
• Using auxiliary means: Use auxiliary products such as wheelchairs or prostheses to engage in FA.
• Search for supporting groups: Join the supporting groups for people with disabilities to get support and motivation.
• Focus on opportunities: Focus on your capabilities, and not on restrictions in order to remain motivated and achieve your goals.

8. The role of the state and society in the promotion of an active lifestyle:

The promotion of an active lifestyle requires efforts not only at the individual level, but also at the level of the state and society. The creation of favorable conditions for FA, increasing the knowledge of the population about its advantages and providing access to sports capabilities are key success factors.

8.1 State policy:

• National Programs: Development and implementation of national programs for the promotion of FA, aimed at different age groups and layers of the population.
• Investments in infrastructure: Investments in the creation and maintenance of sports infrastructure, such as parks, sports grounds, bicycle paths and pedestrian areas.
• Legislation: The adoption of laws and regulatory acts aimed at supporting the FA, such as tax benefits for fitness clubs and sports sections.
• Educational programs: The inclusion of FA questions in educational programs at all levels, from kindergarten to university.
• Support for sports organizations: Support for sports organizations and federations involved in the development of various sports.

8.2 Municipal initiatives:

• Creation of parks and squares: Creation and maintenance of parks and