Active lifestyle: the key to health for life
Chapter 1: Physical activity and its effect on the body
1.1. Cardiovascular system: a powerful pump for many years
Regular physical activity has a deep and beneficial effect on the cardiovascular system, a key element of maintaining overall health and longevity. The heart, like any other muscle, is strengthened and becomes more effective in regular training. This leads to a decrease in heart rate at rest, which means that the heart requires less effort to pump blood throughout the body.
A stronger and more effective heart can pump a larger blood volume with each blow, improving the blood supply to all organs and tissues. This, in turn, contributes to the more effective delivery of oxygen and nutrients necessary for the normal operation of cells and tissues.
Physical activity also helps to improve vascular elasticity. Arteries become more flexible and able to expand and narrow in response to a change in the needs of the body. This reduces the risk of the formation of atherosclerotic plaques, which are the main cause of the development of cardiovascular diseases, such as myocardial infarction and stroke.
Regular exercises help control the level of cholesterol in the blood, reducing the level of “bad” cholesterol (LDL) and increasing the level of “good” cholesterol (LDP). This is important, since the high level of LDL helps the formation of plaques in the arteries, and the high level of HDL helps to remove cholesterol from the arteries.
An active lifestyle also helps to reduce blood pressure. Exercises help regulate the hormonal balance and reduce fluid retention in the body, which leads to a decrease in pressure on the walls of arteries. Control of blood pressure is an important factor in the prevention of cardiovascular diseases and their complications.
Moreover, physical activity helps to improve blood coagulation, reducing the risk of blood clots that can block the blood flow and cause a heart attack or stroke. Exercises stimulate the release of substances that thin the blood and prevent the formation of blood clots.
Types of physical activity, useful for the cardiovascular system, include:
- Aerobic exercises: Walking, running, swimming, cycling, dancing. These exercises increase the frequency of heart contractions and breathing, improving blood circulation and strengthening the heart.
- Power training: Lift weights, exercises with your own weight. These exercises strengthen the muscles, including the heart muscle, and improve metabolism.
- Exercises for stretching: Yoga, Pilates. These exercises improve vascular flexibility and reduce the risk of injuries.
The recommended duration and intensity of physical activity for the health of the cardiovascular system:
- At least 150 minutes of moderate aerobic activity per week, or 75 minutes of intensive aerobic activity per week.
- Power training at least twice a week.
- Stretching exercises daily.
1.2. Respiratory system: light breathing and effective gas exchange
Physical activity has a significant impact on the respiratory system, improving its functions and increasing gas exchange efficiency. During physical activity, the body’s need for oxygen increases, which leads to an increase in the frequency and depth of breathing.
Regular exercises strengthen the respiratory muscles, including diaphragm and intercostal muscles. This facilitates breathing and allows you to expand and contract more effectively. Strengthening the respiratory muscles also helps to reduce shortness of breath during physical exertion and in everyday life.
Physical activity helps to increase the life capacity of the lungs (yellow), which is the maximum volume of air that a person can exhale after a maximum breath. An increase in the yellow allows the body to receive more oxygen and remove more carbon dioxide, improving gas exchange.
Regular exercises improve the blood supply to the lungs, which also contributes to a more effective gas exchange. The blood enriched with oxygen is delivered faster to all tissues and organs, and carbon dioxide is removed faster from the body.
Physical activity also helps to cleanse the lungs of mucus and other contaminants. Exercises stimulate a cough, which is a natural mechanism for cleaning the lungs. In addition, exercises improve mucociliary clearance, the process of removing mucus from the respiratory tract using cilia.
For people suffering from chronic lung diseases, such as asthma and chronic obstructive lung disease (COPD), physical activity can be especially useful. Exercises help improve the function of the lungs, reduce shortness of breath and improve the quality of life. However, before starting physical exercises, people with chronic lung diseases need to consult a doctor.
Types of physical activity, useful for the respiratory system, include:
- Aerobic exercises: Walking, running, swimming, cycling, dancing. These exercises increase the frequency and depth of breathing, strengthening the respiratory muscles and improving gas exchange.
- Respiratory exercises: diaphragmatic breathing, breathing with pursed lips. These exercises help improve the function of the lungs and reduce shortness of breath.
- Yoga and Pilates: These practices include breathing exercises and poses that improve the flexibility of the chest and strengthen the respiratory muscles.
The recommended duration and intensity of physical activity for the health of the respiratory system:
- At least 150 minutes of moderate aerobic activity per week, or 75 minutes of intensive aerobic activity per week.
- Respiratory exercises daily.
- Yoga or Pilates several times a week.
1.3. Speaking apparatus: strong bones and strong muscles
Physical activity plays a decisive role in maintaining the health of the musculoskeletal system, providing strong bones, strong muscles and flexible joints. Regular exercises contribute to the strengthening of bones, preventing the development of osteoporosis and reducing the risk of fractures.
During physical activity, the bones are subjected to mechanical effects, which stimulates their growth and strengthening. Exercises with weight, such as walking, running and lifting weights, are especially effective for strengthening bones. They increase the density of bone tissue, making the bones more resistant to fractures.
Physical activity also helps to strengthen muscles. Strong muscles support bones and joints, reducing the risk of injuries and pain. Resistance exercises, such as weight lifting and exercises with their own weight, stimulate muscle growth and increase their strength.
Strong muscles also improve posture and balance, reducing the risk of falling, especially in older people. Exercises aimed at strengthening the muscles of the bark, such as the muscles of the abdomen and back, are especially important for maintaining proper posture and balance.
Regular physical activity also contributes to the maintenance of joint flexibility. Stretching exercises improve the range of movements in the joints and reduce the risk of arthritis. Stretching helps to warm up the muscles and prepare them for physical activity, reducing the risk of injuries.
To maintain the health of the musculoskeletal system, it is recommended to combine various types of physical activity, including:
- Weight exercises: Walking, running, jumping, dancing. These exercises strengthen the bones and muscles of the legs.
- Resistance exercises: Lift weights, exercises with your own weight. These exercises strengthen the muscles of the whole body.
- Exercises for stretching: Yoga, Pilates, stretching after training. These exercises improve the flexibility of the joints and reduce the risk of injuries.
The recommended duration and intensity of physical activity for the health of the musculoskeletal system:
- At least 150 minutes of moderate aerobic activity per week, or 75 minutes of intensive aerobic activity per week.
- Power training at least twice a week.
- Stretching exercises daily.
1.4. Nervous system: clarity of mind and emotional stability
Physical activity has a deep effect on the nervous system, improving cognitive functions, reducing stress and increasing emotional stability. Regular exercises contribute to the improvement of blood supply to the brain, which leads to an increase in the intake of oxygen and nutrients necessary for the normal functioning of neurons.
Physical activity stimulates the production of neurotrophic factors such as BDNF (brain neurotrophic factor), which plays an important role in the growth, development and survival of neurons. BDNF also improves synaptic plasticity, the ability of the brain to adapt to new situations and study.
Regular exercises improve cognitive functions, such as memory, attention and concentration. They also reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.
Physical activity is an effective way to reduce stress. Exercises stimulate the production of endorphins, natural painkillers and antidepressants that improve mood and reduce anxiety.
Regular exercises also help regulate the level of stress hormones, such as cortisol. Chronic stress can lead to an increase in the level of cortisol, which can adversely affect health. Physical activity helps reduce cortisol level and restore hormonal balance.
Physical activity helps to improve sleep quality. Regular exercises help fall asleep faster, sleep tight and wake up more rested. However, it is not recommended to engage in physical exercises immediately before bedtime, as this may make it difficult to fall asleep.
Physical activity can also help to cope with depression and other mental disorders. Exercises improve mood, increase self -esteem and give a sense of control over their life.
Types of physical activity, useful for the nervous system, include:
- Aerobic exercises: Walking, running, swimming, cycling, dancing. These exercises improve the blood supply to the brain and stimulate the production of neurotrophic factors.
- Yoga and Tai-Chi: These practices combine physical exercises, breathing exercises and meditation, which helps to reduce stress and improve cognitive functions.
- Dancing: Dancing combines physical activity, social interaction and creative expression, which has a positive effect on mood and cognitive functions.
The recommended duration and intensity of physical activity for the health of the nervous system:
- At least 150 minutes of moderate aerobic activity per week, or 75 minutes of intensive aerobic activity per week.
- Yoga or Tai-chi several times a week.
- Dancing or other types of outdoor activities.
1.5. Endocrine system: hormonal balance and metabolic health
Physical activity has a significant effect on the endocrine system, regulating the hormonal balance and improving metabolic health. Regular exercises help to improve insulin sensitivity, which helps to prevent the development of type 2 diabetes.
Insulin is a hormone that helps glucose from blood to enter the cells for use as energy. With low sensitivity to glucose insulin, it accumulates in the blood, which can lead to the development of type 2 diabetes. Physical activity increases sensitivity to insulin, allowing cells to more effectively use glucose and reducing blood sugar.
Physical activity also contributes to the regulation of hormones, such as estrogen and testosterone. In women, regular exercises can help reduce the risk of breast and osteoporosis cancer, and in men – to improve potency and increase muscle mass.
Regular exercises also affect the production of hormones that regulate appetite and saturation. Exercises can help reduce appetite and reduce calorie intake, which helps to maintain a healthy weight.
Physical activity helps to improve metabolism, increase the rate of calorie burning and a decrease in fat level in the body. Exercises also help increase muscle mass, which also helps to accelerate metabolism.
Regular exercises can help reduce the risk of developing a metabolic syndrome, which is a complex of risk factors, including obesity, high blood pressure, high cholesterol and high blood sugar. Metabolic syndrome increases the risk of developing cardiovascular diseases, type 2 diabetes and stroke.
Types of physical activity, useful for the endocrine system, include:
- Aerobic exercises: Walking, running, swimming, cycling, dancing. These exercises improve insulin sensitivity and regulate the level of hormones.
- Power training: Lift weights, exercises with your own weight. These exercises increase muscle mass and accelerate metabolism.
- Interval training: Alternation of high -intensity periods with low intensity periods. These training are especially effective for improving insulin sensitivity.
The recommended duration and intensity of physical activity for the health of the endocrine system:
- At least 150 minutes of moderate aerobic activity per week, or 75 minutes of intensive aerobic activity per week.
- Power training at least twice a week.
- Interval training several times a week.
Chapter 2: Psychological and social advantages of an active lifestyle
2.1. Improving mood and reducing stress: Fleet from negativity
An active lifestyle has a significant impact on mental health, contributing to improving mood and reducing stress levels. Physical exercises stimulate the production of endorphins, neurotransmitters, which act as natural painkillers and antidepressants. Endorphins cause a sense of euphoria and well -being, helping to cope with negative emotions and improve a general mood.
Regular sports help to reduce the level of cortisol, stress hormone, which in abundance can negatively affect health. The high level of cortisol is associated with anxiety, depression and other mental disorders. Physical activity helps regulate the level of cortisol, reducing its concentration in the blood and contributing to relaxation.
Physical activity also helps to improve self -esteem and self -confidence. Achieving sports goals, even small, increases the sense of competence and satisfaction. Improving the physical form and appearance can also positively affect self -esteem.
Exercises provide an opportunity to distract from everyday problems and worries. During training, attention is focused on physical sensations, which allows you to forget about negative thoughts and experiences. This is especially useful for people suffering from anxiety and obsessive thoughts.
Physical activity can also be a form of meditation. Rhythmic movements, such as walking, running or swimming, allow you to achieve a stream when the mind calms down and concentration increases. This helps reduce stress and improve concentration.
Regular sports contribute to improving sleep, which also positively affects mood and reduces stress. The lack of sleep can lead to irritability, anxiety and depression. Physical activity helps to regulate the sleeping cycle and improve sleep quality.
Types of physical activity, especially useful for improving mood and reducing stress:
- Classes in nature: Walking in the park, hiking in the mountains, swimming in an open pond. Staying in the fresh air and contact with nature have a soothing and restoring effect on the psyche.
- Group classes: Dancing, team sports, fitness classes. Social interaction and support from other participants help improve mood and reduce the feeling of loneliness.
- Yoga and Tai-Chi: These practices combine physical exercises, breathing exercises and meditation, which helps to relax, reduce stress and improve mood.
- Favorite sports: Classes with those sport that bring pleasure, increase motivation and improve mood.
The recommended duration and intensity of physical activity to improve the mood and reduce stress:
- At least 30 minutes of moderate physical activity are most days of the week.
- Classes in nature regularly.
- Group classes several times a week.
- Yoga or Tai-chi several times a week.
2.2. Cognitive functions: improving memory, attention and concentration
An active lifestyle has a positive effect on cognitive functions, such as memory, attention and concentration. Physical exercises improve the blood supply to the brain, ensuring the flow of oxygen and nutrients necessary for the normal functioning of neurons.
Regular playing sports stimulates the production of neurotrophic factors such as BDNF (brain neurotrophic factor), which plays an important role in the growth, development and survival of neurons. BDNF also improves synaptic plasticity, the ability of the brain to adapt to new situations and study.
Physical activity contributes to an increase in the volume of the hippocampus, the area of the brain responsible for memory and training. An increase in the volume of the hippocampus is associated with improving memory and the ability to learning.
Regular exercises improve attention and concentration. During training, it is necessary to focus on movements and coordination, which trains the ability to hold attention. In addition, physical activity reduces stress and improves mood, which also helps to improve concentration.
Physical activity can also help protect the brain from age -related changes and neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Regular exercises reduce the risk of developing these diseases and slow down their progression.
Types of physical activity, especially useful for improving cognitive functions:
- Aerobic exercises: Walking, running, swimming, cycling, dancing. These exercises improve the blood supply to the brain and stimulate the production of neurotrophic factors.
- Coordinating sports: Dancing, tennis, badminton. These sports require good coordination and concentration that the brain trains.
- Study of new sports: The study of new sports stimulates the brain and improves the ability to learning.
- Natural walks: Natural walks improve concentration and attention, especially after mental work.
The recommended duration and intensity of physical activity to improve cognitive functions:
- At least 30 minutes of moderate aerobic activity are most days of the week.
- Classes of coordination sports several times a week.
- Crime walks regularly.
2.3. Social integration and support: communication and new acquaintances
An active lifestyle contributes to social integration and expanding the circle of communication. Sports are given the opportunity to meet new people with similar interests and establish social ties.
Group sports, such as dancing, team sports and fitness classes are especially useful for social integration. They create an atmosphere of partnership and support, which facilitates communication and establishing friendly relations.
Participation in sporting events, such as marathons and competitions, also provides an opportunity to meet like -minded people and get support from other participants. Joint overcoming difficulties and achieving goals strengthens social ties.
Sports can be a great way to spend time with friends and family. Joint training, bicycles or walking trips strengthen relationships and create pleasant memories.
An active lifestyle can also help overcome the feeling of loneliness and isolation. Communication with other people during sports improves mood and increases self -esteem, which contributes to social integration.
Types of physical activity, especially useful for social integration:
- Team sports: Football, basketball, volleyball. These sports require teamwork and communication, which contributes to social integration.
- Group classes: Dancing, fitness classes, yoga. These classes create a partnership and support atmosphere, which facilitates communication and establishing friendly relations.
- Sports clubs: Running clubs, bicycle clubs, swimming lovers. These clubs combine people with similar interests and provide an opportunity for communication and joint training.
- Volunteering in sporting events: Volunteering in sporting events provides an opportunity to contribute to the organization of sporting events and meet like -minded people.
The recommended duration and intensity of physical activity for social integration:
- Classes of group sports or attending group classes several times a week.
- Participation in sporting events regularly.
- Volunteering in sporting events if possible.
2.4. Improving self -esteem and self -confidence: on the way to success
An active lifestyle has a positive impact on self -esteem and self -confidence. Achieving sports goals, even small, increases the sense of competence and satisfaction. Improving the physical form and appearance can also positively affect self -esteem.
Regular sports help to develop discipline and perseverance. Overcoming difficulties during training strengthens the will and increases self -confidence.
Physical activity helps to improve posture and gait, which can also positively affect self -esteem. Proper posture gives confidence and creates the impression of strength and self -confidence.
Sports helps to develop communication and interaction with other people, which also helps to increase self -esteem and self -confidence.
Participation in sports competitions, even at an amateur level, can be a serious test and provide an opportunity to test your strength and abilities. Successful performance in competitions increases self -esteem and self -confidence.
Types of physical activity, especially useful for increasing self -esteem and self -confidence:
- Individual sports: Running, swimming, cycling. These sports allow you to focus on their achievements and increase confidence in their abilities.
- Sports that require a good physical shape: Boxing, struggle, heavy athletics. These sports require good physical training and willpower, which helps to increase self -esteem and self -confidence.
- Dancing: Dancing improve coordination, flexibility and posture, which positively affects self -esteem and self -confidence.
- Yoga and Pilates: These practices improve flexibility, strength and balance, which helps to increase self -esteem and self -confidence.
The recommended duration and intensity of physical activity to increase self -esteem and self -confidence:
- Classes of any sport that brings pleasure and allows you to achieve your goals.
- Participation in sports competitions at an amateur level at will.
Chapter 3: Practical advice on the introduction of an active lifestyle
3.1. Setting realistic goals: a small step to a big goal
The introduction of an active lifestyle is a process that requires time and effort. It is important to start small and gradually increase the load. Setting realistic goals is the key to success.
Start by setting your goals. What do you want to achieve with physical activity? It can be weight loss, improvement, energy increase or just getting pleasure.
Be specific for your own purposes. Instead of saying “I want to be in shape,” say “I want to run 5 km without stopping.”
Break the big goals into small, more achievable. This will help you remain motivated and not overload yourself. For example, if your goal is to run 5 km, start by walking and gradually increase the distance and speed of running.
Be realistic in your expectations. Do not expect the results will appear instantly. It takes time and effort to see changes in your body and well -being.
Do not be afraid to change your goals if they become too complicated or uninteresting. It is important that physical activity brings pleasure.
Examples of realistic goals:
- Walk 30 minutes every day.
- Do yoga 2 times a week.
- Swim once a week.
- Climb up the stairs instead of an elevator.
- Do charging in the morning.
- Play sports with friends or family.
- Visit a fitness center 2 times a week.
- Run 3 times a week.
- Play tennis once a week.
- Participate in a sporting event.
3.2. The choice of a suitable type of activity: Find what brings joy
The choice of a suitable type of activity is an important step towards an active lifestyle. It is important to choose the type of activity that you like and which you will perform with pleasure.
Think about your interests and preferences. What do you like to do? Do you like to study alone or in a group? Do you prefer to engage in the fresh air or indoors?
Try different types of activity to find what suits you. Do not be afraid to experiment and try something new.
Consider your physical capabilities and restrictions. If you have any diseases or injuries, consult a doctor before starting playing sports.
Do not force yourself to do what you don’t like. It is important that physical activity brings pleasure.
If you are bored of studying alone, try to deal with friends or family. Joint training can be more motivating and interesting.
Do not limit yourself to one type of activity. The variety in training will help you avoid boredom and use different muscle groups.
Examples of various types of activity:
- Walking: a simple and affordable type of activity, which can be performed anywhere and at any time.
- Running: A great way to improve the cardiovascular system and burn calories.
- Swimming: a useful type of activity for the whole body that does not have a large load on the joints.
- Cycling: a great way to explore the surroundings and improve physical shape.
- Dancing: a cheerful and energetic type of activity that improves coordination and mood.
- Yoga: a useful type of activity to improve flexibility, strength and relaxation.
- Pilates: a useful type of activity for strengthening the muscles of the cortex and improving posture.
- Power training: a useful type of activity to strengthen muscles and improve metabolism.
- Team sports: a great way to improve physical form and socialize.
3.3. Integration of physical activity into everyday life: small changes – big results
The integration of physical activity into everyday life is a way to make it part of your routine without allocating a special time for this. Small changes in your lifestyle can lead to big results.
Walk on foot or ride a bicycle instead of using a car or public transport when possible.
Go up the stairs instead of an elevator.
Do charging in the morning or during the day.
Work standing, if possible.
Take breaks during work to warm up and move.
Walk during a lunch break.
Play with children or pets in the fresh air.
Do household chores such as cleaning or work in the garden.
Park the car further from the entrance to the store or office.
Take a walk before going to bed.
Use applications to track your activity and motivation.
Examples of integration of physical activity into everyday life:
- Go to work or school, if possible.
- Do charging while watching TV.
- Walk through the park during a lunch break.
- Do cleaning the house to the music.
- Play with children in the yard.
- Do working in the garden.
- Park the car further from the entrance to the store to walk.
- Go up the stairs instead of an elevator.
- Work standing, if possible.
- Take breaks during work to warm up and move.
3.4. Creating a supporting environment: together more fun and efficient
The creation of a supporting environment is an important success factor in the introduction of an active lifestyle. Support from friends, family or colleagues can help you remain motivated and adhere to your goals.
Go in for sports with friends or family. Joint training can be more motivating and interesting.
Find a group of like -minded people who share your interests in relation to physical activity.
Share your goals with other people and ask them to support you.
Encourage yourself for your achievements.
Do not be discouraged if you have failures. It is important to continue to move forward.
Create a comfortable and motivating space for training.
Join the sports club or section.
Himing a personal coach.
Use online communities and forums to obtain support and exchange of experience.
Examples of creating a supporting environment:
- Go in for sports with friends or family.
- Join the sports club or section.
- Find a group of like -minded people who share your interests in relation to physical activity.
- Share your goals with other people and ask them to support you.
- Use online communities and forums to obtain support and exchange of experience.
- Himing a personal coach.
- Create a comfortable and motivating space for training.
3.5. Overcoming obstacles and maintaining motivation: Do not give up halfway
The introduction of an active lifestyle is not always an easy process. Obstacles and difficulties may arise that can undermine the motivation and make you surrender. It is important to be prepared for these obstacles and know how to overcome them.
Determine your main obstacles. What prevents you from engaged in physical activity? It can be a lack of time, fatigue, laziness, lack of motivation, bad weather, injuries or other factors.
Develop a strategy to overcome each obstacle. For example, if you do not have enough time, try playing sports in the morning or at lunchtime. If you feel fatigue, try to reduce the intensity of training or engage in a more pleasant environment.
Do not be afraid to ask for help. If it is difficult for you to cope with obstacles yourself, contact friends, family, coach or doctor.
Set with realistic goals and reward yourself for their achievement.
Do not be discouraged if you have failures. It is important to continue to move forward and not give up.
Remember the advantages of an active lifestyle. Physical activity improves health, mood, energy and self -esteem.
Make physical activity part of your routine. The more you play sports, the easier it will be for you to adhere to an active lifestyle.
Use various tools and resources to maintain motivation. These can be applications for tracking activity, online communities, books, magazines or films about sports.
Examples of overcoming obstacles and maintaining motivation:
- If you do not have enough time, try playing sports in the morning or at lunchtime.
- If you feel fatigue, try to reduce the intensity of training or engage in a more pleasant environment.
- If you have bad weather, play sports in the room.
- If you have an injury, consult a doctor and follow his recommendations.
- If you do not have motivation, play sports with friends or family.
- Set with realistic goals and reward yourself for their achievement.
- Do not be discouraged if you have failures. It is important to continue to move forward and not give up.
- Remember the advantages of an active lifestyle.
- Make physical activity part of your routine.
- Use various tools and resources to maintain motivation.
Chapter 4: Active Life at different stages of life
4.1. Childhood and adolescence: laying the foundation of health for the future
An active lifestyle in childhood and adolescence is crucial for laying the health foundation for the future. During this period, the body is actively growing and developing, and physical activity plays an important role in the formation of strong