Sports and health: inextricable connection

Sports and health: inextricable connection.

I. Physical activity and health of the cardiovascular system.

1. Mechanisms of cardioprotective action of physical activity.

   Physical activity has a powerful cardioprotective effect, affecting many physiological mechanisms. Regular training contribute to:

   • Reduction in blood pressure: Physical activity stimulates the release of endothelial factors, such as nitrogen oxide (NO), which causes vasodilation, relaxing the walls of blood vessels and reducing the total peripheral resistance. The chronic decrease in blood pressure reduces the risk of hypertension, stroke and other cardiovascular diseases. Studies show that even moderate physical activity, such as walking, can significantly reduce systolic and diastolic blood pressure. For example, meta-analysis published in the journal American Heart Association showed that aerobic exercises reduce systolic blood pressure by an average of 3-6 mm Hg. Art. and diastolic-2-4 mm Hg. Art.
   • Improving the lipid blood profile: Physical activity increases the level of high density lipoproteins (HDLs), “good” cholesterol, and reduces the level of low density lipoproteins (LDL), “bad” cholesterol, and triglycerides. LDP help remove cholesterol from arteries, preventing the formation of atherosclerotic plaques. LDL, on the contrary, contributes to the deposition of cholesterol in the walls of arteries. Regular training, especially aerobic ones, stimulate the activity of the enzyme lipoproteinlipase, which breaks down triglycerides and increases the capture of HDL with cells. Studies show that people who regularly go in for sports have a higher level of HDL and lower LDL levels compared to siffish people.
   • Improving the function of the endothelium: Endothelium, the inner shell of blood vessels, plays a key role in the regulation of the tone of blood vessels, blood coagulation and inflammation. Physical activity stimulates the production of NO and other vasoactive substances with an endothelium, improving its function. The improved endothelium function reduces the risk of atherosclerosis, thrombosis and other cardiovascular complications. Violation of the function of endothelium is an early sign of cardiovascular diseases, and physical activity can help restore and improve the function of endothelium even in people with existing diseases.
   • Improving insulin sensitivity: Insulin resistance, a condition in which the cells of the body do not respond properly to insulin, is a key factor in the risk of developing type 2 diabetes and cardiovascular diseases. Physical activity increases insulin sensitivity, allowing cells to more effectively use blood glucose. This reduces blood glucose and improves metabolic control. Muscle contractions during physical activity stimulate the transport of glucose into muscle cells regardless of insulin, which also helps to reduce blood glucose.
   • Reduction of inflammation: Chronic inflammation plays an important role in the development of atherosclerosis and other cardiovascular diseases. Physical activity has an anti-inflammatory effect, reducing the level of inflammatory markers in the blood, such as C-reactive protein (SRB) and Interleukin-6 (IL-6). Muscle contractions during training stimulate the release of myokines, substances that have anti -inflammatory properties and improve metabolic control.
   • Improving the function of the heart: Physical activity strengthens the heart muscle, increases its strength and effectiveness. Regular training leads to an increase in the volume of the heart and shock volume, which allows the heart to pump more blood in one reduction. This improves blood supply to organs and tissues and reduces the load on the heart at rest. The diastolic function of the heart also improves, its ability to relax and fill in the blood between the abbreviations.
   • Reducing the risk of thrombosis: Physical activity reduces blood viscosity and improves its rheological properties, reducing the risk of blood clots. Regular training improve the function of platelets and reduce the level of blood coagulation factors.

2. Types of physical activity, most useful for the heart.

   Various types of physical activity have a different effect on the cardiovascular system. The most useful for the heart are:

   • Aerobic exercises: Aerobic exercises, such as walking, running, swimming, cycling and dancing, increase the frequency of heart contractions and breathing, improving blood circulation and strengthening the heart muscle. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
   • Power training: Power training, such as lifting weights and exercises with its own weight, strengthen muscles, improve metabolism and reduce the risk of type 2 diabetes and cardiovascular diseases. It is recommended to engage in strength training at least twice a week, working on all the main muscle groups.
   • High intensity interval training (HIIT): Hiit is training, alternating short periods of high intensity with periods of rest or low intensity. Hiit is effective for improving cardiorespirator endurance, reducing blood pressure and improving metabolic control. Hiit can be especially useful for people who have little time for training.
   • Exercises for flexibility and stretching: Exercises for flexibility and stretching, such as yoga and pilates, improve joint mobility, reduce the risk of injuries and improve overall well -being. Although the exercises on flexibility and stretching do not have the same direct influence on the cardiovascular system as aerobic and strength training, they are important for maintaining overall health and physical activity.

3. Recommendations on physical activity for people with cardiovascular diseases.

   People with cardiovascular diseases should consult a doctor before starting physical activity. The doctor can evaluate the risk of complications and develop an individual training program. General recommendations include:

   • Start slowly and gradually increase the intensity and duration of training.
   • Avoid excessive loads that can cause pain in the chest, shortness of breath or dizziness.
   • Control the pulse and blood pressure during training.
   • Stop training if any alarming symptoms appear.
   • Participate in cardiological rehabilitation programs.

II. Physical activity and prevention of type 2 diabetes.

1. The influence of physical activity on glucose metabolism and insulin sensitivity.

   Physical activity plays a key role in the prevention and treatment of type 2 diabetes. Regular training has a positive effect on glucose metabolism and insulin sensitivity:

   • Improving insulin sensitivity: As already mentioned, physical activity increases sensitivity to insulin, allowing cells to use blood glucose more effectively. This reduces blood glucose and improves metabolic control. Muscle contractions during physical activity stimulate the transport of glucose into muscle cells regardless of insulin, which also helps to reduce blood glucose. An increase in insulin sensitivity reduces the need for insulin and can prevent or delay the development of type 2 diabetes.
   • Increased use of glucose with muscles: During physical activity, the muscles use a large amount of glucose to obtain energy. Regular training increase the amount of mitochondria in muscle cells, which increases their ability to use glucose. This reduces blood glucose and improves metabolic control.
   • Reducing the level of glucose in the blood: Physical activity helps to reduce blood glucose levels both during training and in the long run. During training, muscles use glucose to produce energy, and in the long run, regular training improves insulin sensitivity and increase the use of glucose with muscles, which leads to a decrease in blood glucose.
   • Improving the function of pancreatic beta cells: Pancreatic beta-cells produce insulin. With type 2 diabetes, the function of beta cells is often impaired. Physical activity can improve the function of beta cells and increase the production of insulin. This helps maintain the normal level of blood glucose.
   • Weight loss: Obesity is the main risk factor in type 2 diabetes. Physical activity helps to reduce weight, which improves insulin sensitivity and reduces the risk of type 2 diabetes. Even a moderate weight loss, for example, by 5-10%, can significantly improve metabolic control.

2. Recommendations for physical activity for the prevention of type 2 diabetes.

   For the prevention of type 2 diabetes, it is recommended:

   • To engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
   • Engage in strength training at least twice a week, working on all the main muscle groups.
   • Reduce the time spent in a sitting position.
   • Adhere to a healthy diet.

3. The role of physical activity in the management of diabetes of type 2.

   Physical activity is an important part of type 2 diabetes. Regular training helps:

   • Reduce blood glucose.
   • Improve insulin sensitivity.
   • Reduce the need for drugs.
   • Reduce the risk of diabetes complications.
   • Improve the quality of life.

   People with type 2 diabetes should consult a doctor before starting physical activity. The doctor can evaluate the risk of complications and develop an individual training program.

III. Physical activity and health of bones and joints.

1. The influence of physical activity on the density of bone tissue.

   Physical activity plays an important role in maintaining the health of bones and joints. Regular training has a positive effect on bone density:

   • Ostoblasts stimulation: Ostoroblasts are cells that build a new bone tissue. Physical activity, especially exercises with weight load, stimulate the activity of osteoblasts, which leads to an increase in bone density. When the bones are subjected to load, they react, becoming more durable.
   • Reducing bone resorption: Osteoclasts are cells that destroy bone tissue. Physical activity reduces the activity of osteoclasts, which reduces bone resorption. This helps to maintain the balance between the formation and destruction of bone tissue, which is necessary to maintain bone health.
   • Improving blood supply to bones: Physical activity improves blood supply to bones, which provides them with the necessary nutrients and oxygen. This contributes to the growth and restoration of bone tissue.
   • Increase in muscle mass: The muscle mass provides a mechanical load on the bones, which stimulates their growth and strengthening. Power training is especially effective for increasing muscle mass and improving bone health.
   • Improving coordination and balance: Physical activity improves coordination and balance, which reduces the risk of falls and fractures.

2. Types of physical activity, most useful for bones and joints.

   The most useful for bones and joints are:

   • Exercises with weight load: Exercises with weight load, such as walking, running, jumping, dancing and strength training, have the greatest effect on bone density. These exercises make bones work against gravity, which stimulates their growth and strengthening.
   • Power training: Power training strengthens muscles that support bones and joints, and exert a mechanical load on the bones, which stimulates their growth and strengthening.
   • Exercise of balance: Equilibrium exercises, such as tai-chi and yoga, improve coordination and balance, which reduces the risk of falls and fractures.
   • Flexibility exercises: Flexibility exercises, such as stretching, improve joint mobility and reduce the risk of injuries.

3. Recommendations for physical activity for the prevention of osteoporosis and arthritis.

   For the prevention of osteoporosis and arthritis, it is recommended:

   • Engage in exercises with a weight load of at least 30 minutes a day.
   • Engage in strength training at least twice a week, working on all the main muscle groups.
   • Engage in exercises for balance.
   • Adhere to a healthy diet rich in calcium and vitamin D.
   • Avoid smoking and excessive alcohol consumption.

IV. Physical activity and mental health.

1. The impact of physical activity on mood and cognitive functions.

   Physical activity has a positive effect on mental health:

   • Improving mood: Physical activity stimulates the production of endorphins, substances that have anesthetic and euphoric effect. Endorphins can improve mood, reduce stress and anxiety.
   • Reducing stress and anxiety: Physical activity helps to reduce the level of stress hormones, such as cortisol. Regular training can also help improve sleep, which also helps to reduce stress and anxiety.
   • Improving cognitive functions: Physical activity improves blood supply to the brain, which helps to improve cognitive functions, such as memory, attention and concentration. Studies show that physical activity can reduce the risk of developing dementia and Alzheimer’s disease.
   • Improving self -esteem: Physical activity can help improve self -esteem and self -confidence. Achieving goals in sports can bring a sense of satisfaction and increase self -esteem.
   • Socialization: Physical activity can provide an opportunity for socialization and communicating with other people. Participation in group training or sports teams can help improve social skills and expand the circle of communication.

2. Physical activity as a means of treating depression and anxiety disorders.

   Physical activity can be an effective means of treating depression and anxiety disorders. Studies show that physical activity can be as effective as drugs in the treatment of mild and moderate depression. Physical activity can also help reduce anxiety and improve the mood in people with anxious disorders.

3. Recommendations on physical activity to improve mental health.

   To improve mental health, it is recommended:

   • Engage in physical activity that brings pleasure.
   • Engage in physical activity regularly.
   • Engage in physical activity with friends or family.
   • Set realistic goals.
   • Reward for achievements.

V. Physical activity and prevention of cancer.

1. Mechanisms of anti -cancer effect of physical activity.

   Physical activity has an anti -cancer effect, affecting many physiological mechanisms:

   • Reducing the level of hormones: Some types of cancer, such as breast cancer and prostate cancer, are associated with the level of hormones in the blood. Physical activity can help reduce the level of these hormones, which reduces the risk of developing these types of cancer. For example, physical activity reduces the level of estrogen, which can reduce the risk of breast cancer.
   • Improving the immune function: Physical activity improves the function of the immune system, which helps the body fight cancer cells. Physical activity increases the amount and activity of immune cells, such as NK cells (natural killers) that destroy cancer cells.
   • Reduced inflammation: Chronic inflammation plays an important role in the development of cancer. Physical activity has an anti -inflammatory effect, reducing the level of inflammatory markers in the blood.
   • Improving glucose metabolism: Insulin resistance and a high level of blood glucose are associated with an increased risk of cancer. Physical activity improves insulin sensitivity and reduces blood glucose, which reduces the risk of cancer.
   • Maintaining a healthy weight: Obesity is a risk factor for the development of many types of cancer. Physical activity helps to maintain healthy weight, which reduces the risk of cancer.

2. Types of cancer, the risk of developing which is reduced with regular physical activity.

   Regular physical activity reduces the risk of developing the following types of cancer:

   • Tolstoy’s cancer.
   • Breast cancer.
   • Endometry cancer.
   • Prostate cancer.
   • Lung cancer.
   • Pancreatic cancer.

3. Recommendations for physical activity for cancer prevention.

   For cancer prevention, it is recommended:

   • To engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
   • Engage in strength training at least twice a week, working on all the main muscle groups.
   • Reduce the time spent in a sitting position.
   • Adhere to a healthy diet.

VI. Physical activity and longevity.

1. The influence of physical activity on life expectancy.

   Physical activity has a significant impact on life expectancy. Studies show that people who regularly go in for sports live longer and healthier than those who lead a sedentary lifestyle. Physical activity reduces the risk of chronic diseases such as cardiovascular diseases, type 2 diabetes, osteoporosis and cancer, which are the main causes of death.

2. Factors that determine the influence of physical activity on longevity.

   The influence of physical activity on longevity is determined by the following factors:

   • Intensity and duration of training: The more intense and longer than training, the greater the benefits of health and life expectancy. However, it is important to start slowly and gradually increase the intensity and duration of training in order to avoid injuries.
   • Regular training: The regularity of training is a key factor. It is important to play sports regularly in order to get the maximum benefit for the health and life expectancy.
   • Type of physical activity: Different types of physical activity have a different effect on the health and life expectancy. It is important to choose a type of physical activity that brings pleasure and which can be performed regularly.
   • Age: Physical activity is useful for people of all ages. However, the sooner you start playing sports, the greater the benefits of health and life expectancy.
   • Health status: People with chronic diseases should consult a doctor before starting physical activity. The doctor can evaluate the risk of complications and develop an individual training program.

3. Recommendations on physical activity to increase life expectancy.

   It is recommended to increase life expectancy:

   • To engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
   • Engage in strength training at least twice a week, working on all the main muscle groups.
   • Reduce the time spent in a sitting position.
   • Adhere to a healthy diet.
   • Regularly undergo medical examinations.
   • Avoid smoking and excessive alcohol consumption.
   • Manage stress.
   • Substerate.

VII. Practical advice on the introduction of physical activity in everyday life.

1. Definition of goals and motivation.

   Before starting to engage in physical activity, it is important to determine your goals and motivation. Why do you want to play sports? What do you want to achieve? Your goals can be different: improvement of health, weight loss, energy improvement, mood improvement, disease prevention, socialization. Determining goals and motivation will help you remain motivated and committed to your training program.

2. The choice of a suitable type of physical activity.

   It is important to choose a type of physical activity that you like and which you can perform regularly. There are many types of physical activity, such as walking, running, swimming, cycling, dancing, yoga, pilates, strength training, game sports. Try different types of physical activity to find what you like best.

3. Planning training.

   Plan your workouts in advance and add them to your schedule. Consider your training as an important meeting that cannot be missed. Start with small steps and gradually increase the intensity and duration of training.

4. Creating a favorable environment.

   Create a favorable environment for sports. Find a place where you are pleased to study, for example, a park, a gym or a pool. Get comfortable sportswear and shoes. Find a training partner who will support and motivate you.

5. Overcoming obstacles.

   Obstacles can arise on the way to achieving their goals, such as lack of time, fatigue, bad weather, injuries. It is important to be able to overcome these obstacles. If you do not have time for a full training, do short exercises. If you are tired, rest and transfer the training the next day. If the weather is bad, go in sports at home. If you are injured, consult a doctor and follow his recommendations.

6. Gradual increase in load.

   Do not try to do too much early. Start with small steps and gradually increase the intensity and duration of training. This will help to avoid injuries and overwork.

7. A variety of training.

   Make a variety in your training so that you do not get bored and to work out different muscle groups. Try different types of physical activity, change the routes of runs and training.

8. A reward of oneself for achievements.

   Reward yourself for achievements to remain motivated. For example, buy yourself a new sportswear, go to the movies or dinner at a restaurant.

9. Appeal for help to professionals.

   If you need help in developing a training program or in overcoming obstacles, seek help from professionals such as a coach, doctor or nutritionist.

10. Listening to your body.

    Listen to your body and do not ignore the signals that it sends you. If you feel pain, fatigue or discomfort, stop training and rest.

VIII. Physical activity for various age groups.

1. Physical activity for children and adolescents.

   Physical activity is important for the health and development of children and adolescents. Regular training helps strengthen bones and muscles, improve coordination and balance, improve mood and self -esteem, reduce the risk of obesity and other diseases. Children and adolescents are recommended to engage in physical activity of at least 60 minutes a day, mainly aerobic activity of moderate or high intensity. It is also recommended to engage in strength training at least three times a week.

2. Physical activity for adults.

   Physical activity is important for health and maintaining the physical form of adults. Regular training helps reduce the risk of developing cardiovascular diseases, type 2 diabetes, osteoporosis, cancer and other diseases. Adults are recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes per week or high intensity of at least 75 minutes a week. It is also recommended to engage in strength training at least twice a week, working on all the main muscle groups.

3. Physical activity for the elderly.

   Physical activity is important for the health and maintenance of the physical activity of older people. Regular training helps strengthen bones and muscles, improve coordination and balance, reduce the risk of falls and fractures, improve mood and cognitive functions, reduce the risk of diseases. Older people are recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week. It is also recommended to engage in strength training at least twice a week, working on all the main muscle groups. In addition, it is recommended to engage in equilibrium and flexibility exercises.

IX. Nutrition and physical activity: synergistic effect.

1. The role of power in providing energy for physical activity.

   Food plays an important role in providing energy for physical activity. Carbohydrates are the main source of energy for muscles during training. Proteins are necessary for muscle growth and restoration. Fat is also an important source of energy, especially during long -term training in low intensity. It is important to use a sufficient amount of calories, carbohydrates, proteins and fats to maintain energy and recover after training.

2. The effect of power on recovery after training.

   Food plays an important role in recovery after training. Proteins are necessary to restore muscle fibers damaged during training. Carbohydrates help restore glycogen reserves in the muscles. It is important to use proteins and carbohydrates after training in order to speed up recovery and prepare for the next training.

3. Meding recommendations for sports.

   Meding recommendations for sports people:

   • Use sufficient calories to maintain energy and weight.
   • Eat a sufficient amount of carbohydrates to provide energy for muscles.
   • Eat a sufficient amount of proteins to restore muscles.
   • Eat healthy fats to provide energy and maintain hormonal balance.
   • Eat a sufficient amount of vitamins and minerals to maintain overall health.
   • Drink enough water to avoid dehydration.
   • Eat proteins and carbohydrates after training to accelerate recovery.

X. Risks and contraindications to physical activity.

1. The main risks associated with physical activity.

   Although physical activity is good for health, it is also associated with some risks, such as:

   • Injuries: Injuries, such as stretching, dislocations and fractures, are the most common risk associated with physical activity.
   • Heart attacks: In rare cases, physical activity can cause a heart attack, especially in people with non-diagnosed cardiovascular diseases.
   • Dehydration: Dehydration can lead to fatigue, dizziness and other problems.
   • Overheat: Overheating can lead to a thermal shock, which is a life -threatening condition.

2. Contraindications to physical activity.

   There are some contraindications to physical activity, such as:

   • Unstable angina pectoris.
   • Uncontrolled hypertension.
   • Severe aortic stenosis.
   • Acute myocarditis or pericarditis.
   • Severe heart failure.
   • Pulmonary artery thromboembolism.
   • Acute infectious diseases.

3. Precautions to reduce risks.

   To reduce the risks associated with physical activity, it is recommended:

   • Consult a doctor before starting sports, especially if you have any diseases.
   • Start slowly and gradually increase the intensity and duration of training.
   • Watch up before training and get drunk after training.
   • Wear comfortable sportswear and shoes.
   • Drink enough water.
   • Avoid training in the heat.
   • Stop training if you feel pain, fatigue or discomfort.
   • Learn the correct technique for performing exercises.

XI. Monitoring of physical activity and motivation.

1. The use of fitness trackers and applications to track physical activity.

   Fitness trackers and applications can help track physical activity and motivate sports. They can measure steps, distance, calories, pulse and other indicators. They can also provide information about progress, set goals and reward for achievements.

2. Setting realistic goals and tracking progress.

   It is important to set realistic goals and track progress in order to remain motivated. Start with small purposes and gradually increase them. Track your progress using a fitness tracker, application or training diary.

3. Search for motivation and support.

   It is important to find motivation and support to remain committed to your training program. Find a training partner, join a sports group or community, read books and articles about sports, watch a video about training.

XII. Sport as part of a healthy lifestyle.

1. The relationship of physical activity with other aspects of a healthy lifestyle.

   Physical activity is an important part of a healthy lifestyle, which also includes healthy diet, sufficient sleep, stress control and rejection of bad habits. All these aspects are interconnected and influence each other.

2. The advantages of a comprehensive approach to health.

   A comprehensive approach to health, which includes physical activity, healthy nutrition, sufficient sleep, stress and rejection of bad habits, allows you to achieve maximum health health and improve the quality of life.

3. Integration of physical activity into everyday routine.

   Integrate physical activity in your daily routine. Walk on foot or ride a bicycle to work or to a store, climb the stairs instead of an elevator, do exercises during breaks at work, play with children on the street. Even small changes in everyday routine can have a positive effect on health.

XIII. The meaning of the popularization of sports and a healthy lifestyle at the state level.

1. The role of the state in creating conditions for sports.

   The state plays an important role in creating conditions for sports, such as the construction of sports facilities, the organization of sports events, support for sports organizations and clubs, propaganda of sports and a healthy lifestyle.

2. Programs for supporting and stimulating physical activity.

   The state can implement programs to support and stimulate physical activity, such as tax benefits for sports organizations and clubs, vouchers for sports, competitions and promotions for propaganda of sports and a healthy lifestyle.

3. ** Information campaign