The role of physical activity in maintaining health

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The role of physical activity in maintaining health: comprehensive guidance

Section 1: Fundamentals of physical activity and health

Physical activity, defined as any body movement produced by skeletal muscles, which leads to energy consumption, is the cornerstone of maintaining and improving health throughout life. It is important to distinguish between physical activity and exercises. Physical activity covers a wide range of movements, including everyday actions, such as walking on foot, climbing stairs, housekeeping, gardening and active games. The exercises, on the other hand, are planned, structured and repeated physical activity aimed at improving or maintaining one or more components of physical fitness.

Physical preparedness, in turn, reflects the ability to perform everyday tasks with energy and without excessive fatigue, and also have enough energy for active leisure and response to unforeseen circumstances. It includes several components, such as:

• Cardiovascular (aerobic) endurance: The ability of the heart, lung and blood vessels to deliver oxygen to working muscles during prolonged physical activity.
• Muscle power: The ability of the muscles or muscle group to exert maximum effort to overcome resistance.
• Muscle endurance: The ability of the muscles or muscle group to perform repeated contractions over a long period of time.
• Flexibility: The range of movement in the joint or group of joints.
• Body composition: The relative amount of fat mass and aisurous mass (muscles, bones, organs) in the body.

Improving any of these components of physical fitness has a positive effect on health. Regular physical activity improves health due to many physiological adaptations. These adaptations include:

• Improving the cardiovascular function: An increase in heart release, a decrease in heart rate at rest and under load, reduction of blood pressure, improvement of lipid profile (increase in HDL, reduction in LDL and triglycerides).
• Improving metabolic function: Increasing sensitivity to insulin, improving control of blood glucose levels, increasing the velocity of the main metabolism.
• Improving muscle function: An increase in muscle strength, endurance and mass, improvement of neuromuscular coordination.
• Improving bone tissue: Increase in bone density, a decrease in the risk of osteoporosis.
• Improving the immune function: Strengthening the immune system, reducing susceptibility to infections.
• Improving psychological health: Reducing stress, anxiety and depression, improving mood and self -esteem.

Section 2: Physical activity and prevention of diseases

Regular physical activity plays a key role in the prevention of many chronic diseases, which are the main causes of incidence and mortality around the world.

• Cardiovascular diseases (SVP): Physical activity reduces the risk of CVD, including coronary heart disease, stroke, heart failure and hypertension. It helps to reduce the risk factors of the CVD, such as high blood pressure, high level of LDL cholesterol, low cholesterol of HDL, obesity and type 2 diabetes. The mechanisms underlying this protective effect include an improvement in endothelial function, a decrease in inflammation, a decrease in platelet aggregation and an improvement in myocardial function.

• Type 2 diabetes: Physical activity is an important part of the prevention and treatment of type 2 diabetes. It increases sensitivity to insulin, improves blood glucose levels and helps to reduce weight. Regular physical exercises can detain or prevent the development of type 2 diabetes in people with pre -orebet.

• Some types of cancer: Studies show that physical activity can reduce the risk of developing certain types of cancer, including colon cancer, breast cancer, endometrial cancer, stomach cancer and esophagus cancer. The mechanisms with which physical activity reduces the risk of cancer, include a decrease in the level of sex hormones, such as estrogen, a decrease in the level of insulin and an insulin-like growth factor (IFR-1), strengthening the immune system and reducing inflammation.

• Osteoporosis: Physical activity, especially the exercises with weights, is an important part of the prevention and treatment of osteoporosis. It stimulates the formation of new bone tissue and increases the density of bone tissue, which reduces the risk of fractures.

• Obesity: Physical activity helps maintain healthy weight and prevents obesity. It increases energy consumption and promotes fat burning. The combination of physical activity and healthy nutrition is the most effective way to combat obesity.

• Mental disorders: Physical activity has a positive effect on mental health. It helps to reduce stress, anxiety and depression, improve mood and self -esteem. Physical exercises stimulate the production of endorphins, which have an anesthetic and improving mood with an effect.

• Alzheimer’s disease and dementia: Some studies show that physical activity can reduce the risk of developing Alzheimer’s disease and dementia. It improves blood supply to the brain and stimulates the growth of new nerve cells.

Section 3: Recommendations on physical activity

World health organizations, such as the World Health Organization (WHO) and the US Department of Health and Social Services (DHHS), have developed recommendations on physical activity for various age groups. These recommendations are based on scientific data indicating that a certain level of physical activity is necessary to obtain significant health benefits.

• Children and adolescents (6-17 years old): At least 60 minutes of moderate or intensive physical activity are recommended daily. Most of the daily physical activity should be aerobic. It is also necessary to include exercises to strengthen muscles and bones at least 3 days a week. Examples: running, jumping, swimming, cycling, fresh air games, playing sports, weighing exercises.

• Adults (18-64 years old): At least 150 minutes of moderate aerobic physical activity per week or 75 minutes of intensive aerobic physical activity per week, or the equivalent combination of moderate and intensive activity, are recommended. Aerobic activity should be performed by episodes lasting at least 10 minutes. It is also recommended to perform exercises to strengthen muscles, which include all the main muscle groups, at least 2 days a week. Examples of moderate activity: fast walking, dancing, gardening, cycling in a flat area. Examples of intensive activity: running, swimming at a fast pace, aerobics, hard work on the garden, cycling uphill.

• Elderly people (65 years and older): Recommendations are the same as for adults. Older people should be as physically active as their capabilities allow. If older people cannot perform 150 minutes of moderate activity per week due to chronic diseases, they should be as physically active as their abilities and health status allow. It is also recommended to include exercises to improve balance in order to reduce the risk of falls.

• Pregnant and lactating women: Pregnant and lactating women should consult their doctor before starting or continuing to engage in physical activity. In general, moderate aerobic activity is recommended. Avoid exercises that can lead to falls or abdominal injuries.

Important considerations:

• Start slowly and gradually increase the intensity and duration of physical activity. This will help to avoid injuries and allow the body to adapt.
• Choose the types of physical activity that you like. This will increase the likelihood that you will adhere to them in the long run.
• Turn on a variety of types of physical activity. This will help strengthen various muscle groups and improve various components of physical fitness.
• Be active in everyday life. Use the staircase instead of an elevator, walk or ride a bicycle if possible, take breaks in your work to stretch.
• Consult with your doctor before starting a new program of physical exercises, especially if you have any chronic diseases.

Section 4: types of physical activity

There are many different types of physical activity, and each of them brings health benefits. It is important to choose the types of activity that correspond to your interests, opportunities and goals.

• Aerobic exercises (cardio): These are exercises that increase heart rate and breathing. They strengthen the heart and lungs, improve blood circulation and burn calories. Examples: walking, running, swimming, cycling, dancing, aerobics, rowing.

• Strength exercises (exercises with weights): These are exercises that strengthen the muscles. They increase muscle strength, endurance and mass, and also improve bone density. Examples: weight lifting, exercises using the weight of your own body (push -ups, pull -ups, squats, lunges), exercises using elastic ribbons.

• Flexibility exercises: These are exercises that improve the range in the joints. They help prevent injuries and improve posture. Examples: stretching, yoga, pilates.

• Exercise of equilibrium: These are exercises that improve balance and coordination. They help prevent falls, especially in the elderly. Examples: Standing on one leg, walking along the line, Tai-chi.

• Active rest: These are activities that combine physical activity and entertainment. They can be a great way to remain active and have fun. Examples: hiking, skiing, snowboarding, mountaineering, kayaking, golf.

• Everyday activity: These are the types of activities that you perform during the day, such as walking, climbing the stairs, housework, gardening and active games. Even small changes in everyday activity can have a positive effect on health.

Section 5: Motivation and overcoming obstacles

Many people experience difficulties with the beginning and maintaining regular physical activity. It is important to understand the factors that affect motivation and develop strategies to overcome obstacles.

Factors affecting motivation:

• Personal factors: Age, gender, state of health, level of physical training, self -esteem, beliefs and values.
• Social factors: Support from family and friends, social norms, accessibility of programs and services.
• Environmental factors: The availability of safe and convenient places for physical activity, weather conditions, the availability of equipment.

Strategies to increase motivation:

• Set realistic goals. Start small and gradually increase the intensity and duration of physical activity.
• Choose the types of physical activity that you like.
• Find a training partner.
• Take physical activity at the same time every day.
• Award yourself for achieving goals.
• Do not give up if you miss the training. Just return to your program as soon as possible.
• Remember the benefits of physical activity for health.

Obstacles and strategies to overcome them:

• Lack of time: Plan physical activity in your schedule, break your workouts into small periods of time, do physical exercises while watching a TV or listening to music.
• Fatigue: Start slowly, gradually increase the intensity and duration of physical activity, sleep enough, eat healthy food.
• Lack of equipment or capabilities: Walk on foot, run, do exercises with your own body weight, visit public parks and sports grounds.
• Fear of injury: Consult your doctor, start slowly, use the right technique, warm up before training and do a hitch after training.
• Bad weather: Take physical activity in the room, for example, in the gym, a fitness center or a house.
• Lack of motivation: Find a training partner, set goals, reward yourself for achieving goals, remember the benefits of physical activity for health.

Section 6: Physical activity and special population groups

Recommendations on physical activity can be adapted for various groups of the population with special needs, such as people with chronic diseases, people with disabilities and elderly people.

• People with chronic diseases: People with chronic diseases, such as cardiovascular diseases, diabetes, arthritis and cancer, can get significant benefits from physical activity. However, it is important to consult your doctor before starting a new program of physical exercises to make sure that it is safe and suitable for their condition. It is recommended to adapt the type, intensity and duration of physical activity to individual needs and capabilities.

• People with disabilities: People with disabilities can get significant benefits from physical activity, both for physical and mental health. There are various types of physical activity that are suitable for people with various types of disability, such as swimming, aquaerobics, cycling on a manual bicycle, adapted sports and exercises. It is recommended to consult a physical therapist or other specialist in order to develop an individual program of physical exercises.

• Elderly people: Physical activity is especially important for the elderly, since it helps to maintain physical function, prevents falling, reduces the risk of chronic diseases and improves the quality of life. Older people are recommended to engage in moderate aerobic activity of at least 150 minutes a week, as well as exercises to strengthen muscles and improve balance. It is important to adapt the type, intensity and duration of physical activity to individual needs and capabilities.

Section 7: Measurement of physical activity

There are several ways to measure physical activity, both subjective and objective.

• Subjective methods: These are methods that are based on self -reports, such as questionnaires and diaries of physical activity. They are inexpensive and easy to use, but can be subject to memory errors and exaggeration.

• Objective methods: These are methods that use devices for measuring physical activity, such as accelerometers, steps and heart rhythm monitors. They are more accurate than subjective methods, but can be more expensive and difficult to use.

The choice of the method of measuring physical activity depends on the goals of research or practice, as well as on available resources.

Section 8: Physical activity and healthy nutrition

Physical activity and healthy nutrition are two key components of a healthy lifestyle, and they work synergistic to improve health.

• Weight control: The combination of physical activity and healthy nutrition is the most effective way to control weight. Physical activity helps to burn calories, and healthy diet helps control the consumption of calories.

• Prevention of chronic diseases: Physical activity and healthy nutrition reduce the risk of developing many chronic diseases such as cardiovascular diseases, type 2 diabetes, some types of cancer and obesity.

• Improving the general state of health: Physical activity and healthy nutrition improve the general state of health and well -being, including physical function, mental health, mood and self -esteem.

It is recommended to adhere to a healthy diet rich in fruits, vegetables, whole grains and low -fat proteins, and limit the consumption of processed foods, sweet drinks and saturated and trans fats.

Section 9: Physical activity and sleep

Physical activity and sleep are closely related to each other. Regular physical activity can improve sleep quality, and lack of sleep can adversely affect physical activity.

• Improving the quality of sleep: Physical activity can help people fall asleep faster, sleep longer and feel more rested after sleep. The mechanisms with which physical activity improves sleep include a decrease in stress and anxiety, regulation of circadian rhythms and an increase in body temperature.

• The influence of lack of sleep on physical activity: The lack of sleep can lead to fatigue, a decrease in motivation and a deterioration in physical performance. This may complicate the beginning and maintenance of regular physical activity.

It is recommended to observe sleep mode, sleep enough (7-8 hours for adults), avoid the use of caffeine and alcohol before bedtime, and create a calm and relaxing environment in the bedroom.

Section 10: The role of the state and the community in supporting physical activity

The state and the community play an important role in supporting physical activity. They can create favorable conditions for physical activity, promote the advantages of physical activity and provide resources and opportunities for physical activity.

• Creating favorable conditions: This includes the creation of safe and convenient places for physical activity, such as parks, trails, sports grounds and bicycle paths. It also includes the development of a policy that maintains physical activity, for example, a policy that requires schools to provide enough time for physical exercises, and a policy that supports the construction of pedestrian and bicycle zones.

• Propaganda of advantages of physical activity: This includes the conduct of educational campaigns that emphasize the advantages of physical activity for health, and providing information on how to start and maintain regular physical activity.

• Providing resources and capabilities: This includes providing access to physical exercises, sports teams and fitness centers. It also includes the provision of financial support for these programs and services.

The active participation of the state and communities is necessary to create a culture that supports physical activity and a healthy lifestyle.

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