Physical activity: Guide to maintain body health

Physical activity: Guide to maintain body health

1. Anatomy and physiology of movement: the basis of understanding physical activity.

Understanding the anatomy and physiology of movement is fundamental for the development and implementation of effective and safe physical activity programs. Our body is a complex system of interconnected structures, each of which plays a role in ensuring movement.

• Corruption apparatus: It consists of bones, joints, muscles, tendons and ligaments. The bones provide structural support and protection, and the joints allow you to move in various planes. The muscles, contracting and relaxing, drive bones and joints in motion. The tendons connect the muscles to the bones, and the ligaments connect the bones to each other, stabilizing the joints.

• Nervous system: Controls and coordinates movement. The brain and spinal cord are sent to the muscles through the nerves, indicating it when and how to contract. Propriocument, a sense of body position in space, also plays an important role in coordination of movements.

• Cardiovascular system: Provides the delivery of oxygen and nutrients to the muscles and removes metabolic products. During physical activity, the heart rhythm and breathing increase to satisfy the increased muscle needs in oxygen.

• Respiratory system: Provides oxygen intake in the blood and removal of carbon dioxide. During physical activity, the frequency and depth of breathing increases.

• Endocrine system: He distinguishes hormones that regulate various aspects of physical activity, including metabolism, growth and restoration. For example, adrenaline increases heart rate and blood pressure, and insulin regulates blood sugar.

1.1 Types of muscle fibers:

There are two main types of muscle fibers: slow and fast.

• Slow fibers (type I): They are more resistant to fatigue and are used to perform long -term, low -intensity exercises, such as walking or running long distances. They are rich in myoglobin (oxygen -binding protein) and mitochondria (energy stations).

• Fast fibers (type II): More powerful and fast, but tire faster. They are used to perform short, high -intensity exercises, such as sprint or lifting weights. There are two subtypes of fast fibers: type IIA and type IIX. Type IIA has intermediate characteristics, and type IIX is the fastest and most powerful, but also quickly tiring.

The ratio of slow and fast fibers varies in different people and depends on genetics, age and level of physical training.

1.2 Adaptation to physical exertion:

With regular physical exertion, the body adapts to them, which leads to an improvement in physical form and health.

• Muscle hypertrophy: An increase in the size of muscle fibers, especially fast, in response to strength training.

• Increase in muscle capillarization: The increase in the number of capillaries in the muscles, which improves the delivery of oxygen and nutrients.

• Increase in mitochondrial density: The increase in the amount of mitochondria in muscle fibers, which improves the ability of muscle to use oxygen to produce energy.

• Improving the cardiovascular function: An increase in the stroke volume of the heart (the amount of blood thrown out by the heart per one reduction) and a decrease in the frequency of heart contractions at rest.

• Aerobic power increase (VO2 MAX): The maximum amount of oxygen that the body can use during intensive physical activity.

2. Types of physical activity and their advantages.

Physical activity includes any body movement produced by skeletal muscles, which leads to energy consumption. There are many types of physical activity, each of which has its own unique advantages.

• Aerobic exercises: Exercises that increase the frequency of heart contractions and breathing, such as walking, running, swimming, cycling, dancing and aerobics. Aerobic exercises strengthen the cardiovascular system, reduce the risk of developing cardiovascular diseases, type 2 diabetes and some types of cancer. They also help to control weight, improve mood and sleep.

• Power training: Exercises that strengthen muscles, such as lifting weights, exercises with its own weight (push -ups, squats, pull -ups) and work with elastic ribbons. Power training increases muscle mass and strength, improve bone density, reduce the risk of osteoporosis and improve metabolism. They also help maintain healthy posture and reduce the risk of injuries.

• Flexibility exercises: Exercises that improve joint mobility and muscle elasticity, such as stretching, yoga and pilates. Flexibility exercises help prevent injuries, improve posture and reduce back pain.

• Exercise of equilibrium: Exercises that improve balance and coordination, such as Tai-chi and standing on one leg. Equilibrium exercises help prevent falls, especially in older people.

2.1 Advantages of physical activity for health:

Regular physical activity has many benefits for health, including:

• Reduction of risk of developing chronic diseases: Cardiovascular diseases, type 2 diabetes, some types of cancer, osteoporosis, Alzheimer disease.

• Improving the cardiovascular function: Reducing blood pressure, improving cholesterol, strengthening the heart muscle.

• Strengthening bones and muscles: Increase in bone density, increase muscle mass and strength.

• Weight control: Calorie burning, increasing metabolism.

• Improving mental health: Reducing stress, anxiety and depression, improving mood and self -esteem.

• Improvement: Improving the quality and duration of sleep.

• Increase in life expectancy: Studies show that physically active people live longer and healthier.

3. Recommendations on physical activity for different age groups.

Recommendations on physical activity vary depending on age and health.

• Children and adolescents (6-17 years old): At least 60 minutes of moderate or intensive physical activity are recommended every day. This may include games, sports, dancing, going to school or other types of activity that they like. It is also important to include strength training for at least three days a week.

• Adults (18-64 years old): At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week are recommended. It is also recommended to perform strength training for at least two days a week.

• Elderly people (65 years and older): Recommendations are similar to recommendations for adults, but elderly people should pay special attention to balance exercises in order to prevent falls.

3.1 Adaptation of physical activity to individual needs:

It is important to adapt physical activity to individual needs and health status.

• People with chronic diseases: Consult a doctor before starting a new program of physical activity. The doctor can help develop a program that will be safe and effective for you.

• Pregnant women: Consult a doctor before continuing or starting a new program of physical activity. The doctor can help develop a program that will be safe for you and your child.

• People with disabilities: There are many adaptive types of physical activity that can be available to people with disabilities. Contact a specialist in adaptive physical culture to find out more.

4. Planning and motivation: how to make physical activity part of life.

To make physical activity part of your life, it is important to plan it and find motivation.

• Install realistic goals: Start small and gradually increase the intensity and duration of training.

• Find the lesson you like: If you like what you do, it will be easier for you to adhere to your physical activity program.

• Turn on physical activity in your daily routine: For example, go on foot or bicycle to work or to a store, climb the stairs instead of an elevator, take breaks for warming up at work.

• Find a partner for training: Training with a partner can be more motivating and pleasant.

• Reward yourself for your achievements: For example, buy yourself a new sportswear or visit a spa.

• Do not give up if you have failures: It is important to remember that everyone has the days when they do not want to study. Just return to your physical activity program as soon as possible.

4.1 Motivational strategies:

• Determine your values: Why is physical activity important to you? Tie physical activity with your personal values, such as health, well -being, beauty or socialization.

• Visualize your success: Imagine yourself healthy, strong and energetic.

• Maintaining a training diary: Write down your workouts and track your progress. This will help you remain motivated and see how far you have advanced.

• Use fitness trackers and applications: They can help you track your activity, set goals and get motivation.

• Join the group or club: Communication with other people who share your interests can be very motivating.

5. Nutrition and hydration: fuel for physical activity.

Food and hydration play an important role in maintaining physical activity.

• Balanced diet: Use a variety of foods rich in nutrients, including fruits, vegetables, whole grain products, low -fat protein sources and healthy fats.

• Carbohydrates: Carbohydrates are the main source of energy for muscles. Use complex carbohydrates, such as whole grain products, vegetables and fruits.

• Squirrels: Proteins are necessary for the restoration and growth of muscles. Use low -fat protein sources, such as chicken, fish, legumes and tofu.

• Fat: Healthy fats are important to health and energy. Use healthy fats such as avocado, nuts, seeds and olive oil.

• Hydration: Drink enough water before, during and after training. Dehydration can reduce performance and increase the risk of injuries.

5.1 Recommendations for nutrition before, during and after training:

• Before training: Use light foods rich in carbohydrates and proteins, 1-2 hours before training. For example, oatmeal with fruits and nuts, yogurt with berries or toast with avocados and egg.

• During training: Drink water or sports drink to maintain hydration. If the training lasts more than 60 minutes, you can use a small amount of carbohydrates, such as a sports gel or banana.

• After training: Eat food rich in proteins and carbohydrates, within 30-60 minutes after training, to restore muscles and fill in glycogen reserves. For example, a protein cocktail, a chicken with rice and vegetables or cottage cheese with fruits.

6. Prevention of injuries: safe physical activity.

Prevention of injuries is an important aspect of physical activity.

• Warm up: Before training, do a warm -up to prepare muscles and joints for the load.

• Stretching: After training, do stretching to improve flexibility and prevent muscle stiffness.

• Correct technique: Make sure you perform exercises correctly to avoid injuries. If you are not sure of your technique, contact the coach.

• Progressive increase in load: Do not increase the load too fast. Give your body time to adapt to new loads.

• Rest and recovery: Give your body time to relax and recover after training.

• Proper equipment: Wear suitable clothes and shoes for training.

• Listen to your body: If you feel pain, stop training and consult a doctor.

6.1 General principles of prevention of injuries:

• Risk assessment: Determine the potential risks associated with your physical activity, and take measures to reduce them.

• Individual approach: Consider your individual characteristics, such as age, health and level of physical training.

• Gradualness: Start small and gradually increase the intensity and duration of training.

• Variety: Vary your workouts to avoid overloading certain muscle groups and joints.

• Active rest: During the holidays, engage in light types of activity, such as walking or swimming, to improve blood circulation and accelerate recovery.

7. Physical activity and mental health.

Physical activity has a positive effect on mental health.

• Reducing stress, anxiety and depression: Physical activity stimulates the production of endorphins, hormones that have an analgesic and antidepressant effect.

• Improving mood and self -esteem: Physical activity helps improve mood and increase self -esteem.

• Improving cognitive functions: Physical activity improves cognitive functions, such as memory, attention and concentration.

• Reducing the risk of developing neurodegenerative diseases: Physical activity can reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

7.1 mechanisms for the impact of physical activity on mental health:

• Neurochemical changes: Physical activity stimulates the production of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in regulating mood, motivation and sleep.

• Improving blood supply to the brain: Physical activity improves blood supply to the brain, which helps to improve cognitive functions and reduce the risk of developing neurodegenerative diseases.

• Reducing inflammation: Physical activity has an anti -inflammatory effect, which can help reduce the risk of depression and other mental disorders.

• Social integration: Physical activity often involves participation in group classes or sports teams, which contributes to social integration and reduces the feeling of loneliness.

8. Alternative types of physical activity: diversity to maintain interest.

If you are bored with traditional types of physical activity, such as running or gym, there are many alternative species that will help you remain active and healthy.

• Dancing: Dancing is a great way of cardio loading, which also improves coordination and balance. There are many dance styles, from ballroom dancing to hip-hop, so you will definitely find something that you will like.

• Yoga: Yoga is a type of physical activity that combines physical poses, breathing exercises and meditation. Yoga improves flexibility, strength, balance and mental health.

• Pilates: Pilates is a type of physical activity that is aimed at strengthening the muscles of the bark, improving posture and flexibility.

• Martial arts: Martial arts are a great way of cardio load and development of strength, coordination and self -defense.

• Rock climbing: Scaling is a great way of cardio load and development of strength, coordination and mental concentration.

• Kayaking or dam: Kayaking and rowing are excellent ways of cardio loading and developing the strength of the upper body.

• Gardening: Gardening is a great way of physical activity, which also brings satisfaction from growing your own products.

9. Physical activity and aging: maintaining health and independence in old age.

Physical activity is especially important for the elderly, as it helps maintain health, independence and quality of life.

• Prevention of falls: Equilibrium exercises and strength can help prevent falls, which are one of the main causes of injuries in the elderly.

• Improving bone density: Power training and weight exercises can help improve bone density and reduce the risk of osteoporosis.

• Muscle strengthening: Power training helps strengthen muscles, which facilitates the performance of everyday tasks, such as climbing stairs, wearing bags and dressing.

• Improving cognitive functions: Physical activity can help improve cognitive functions, such as memory, attention and concentration.

• Improving mood and self -esteem: Physical activity helps improve mood and increase self -esteem.

9.1 Recommendations for physical activity for older people:

• Consult a doctor before starting a new program of physical activity.

• Start small and gradually increase the intensity and duration of training.

• Pay special attention to balance exercises.

• Perform strength training for at least two days a week.

• Find classes that you like and do them regularly.

10. Physical activity and work: integration of movement into the office environment.

Long -term sitting at the desktop can negatively affect health. Integration of movement into the office environment can help improve health and productivity.

• Use the standing table: The standing table allows you to work standing, which can help reduce the risk of developing diseases associated with a long seat.

• Take breaks for warm -ups: Take breaks every 30-60 minutes to stretch and move. Perform stretch marks, go along the office or climb the stairs.

• You go to lunch: Instead of eating your table, go out for lunch and take a walk.

• Use the stairs instead of the elevator: Go up the stairs instead of an elevator to increase your physical activity.

• Make meetings standing or on the go: Make meetings standing or on the go to increase your physical activity.

• Use the ergonomic workplace: Make sure your workplace is ergonomical to reduce the risk of injuries.

10.1 Exercises that can be performed in the office:

• Stretching of the neck and shoulders: Expand the neck and shoulders to relieve tension.

• Rotation shoulders: Rotate your shoulders forward and back to improve blood circulation.

• Squats: Perform squats near your table to strengthen the muscles of the legs.

• Excessions from the wall: Perform push -ups from the wall to strengthen the muscles of the chest and hands.

• Rise on socks: Climb to socks to strengthen the IKR muscles.

This article provides a comprehensive overview of physical activity and its benefits for health. It covers a wide range of topics, including anatomy and physiology of movement, types of physical activity, recommendations for different age groups, planning and motivation, nutrition and hydration, injury prevention, physical activity and mental health, alternative types of physical activity, physical activity and aging, and physical activity and work. The information is well-researched, detailed, and presented in a clear and concise manner. The article is also SEO-optimized, using relevant keywords throughout the text. This detailed guide is designed to provide readers with the knowledge and tools they need to make informed decisions about their physical activity levels and improve their overall health and well-being.