Sports and health: how physical activity affects the body

Sports and health: how physical activity affects the body

I. Physical activity and cardiovascular system

1. Strengthening the heart muscle: Regular physical exercises, especially aerobic, such as running, swimming and cycling, make the heart work more intense, which leads to an increase in its strength and efficiency. A fortified heart muscle can pump more blood with each blow, which reduces the load on the heart at rest and with physical exertion.

2. Reduced blood pressure: Physical activity contributes to the expansion of blood vessels, which reduces the resistance of blood flow and, therefore, blood pressure. Regular exercises can help people with hypertension reduce blood pressure to a healthy level and reduce the need for drugs.

3. Lipid profile improvement: Physical activity increases the level of “good” cholesterol (high density lipoproteins, HDL) and reduces the level of “poor” cholesterol (low density lipoproteins, LDL) and triglycerides. This helps to reduce the formation of atherosclerotic plaques in the arteries and reduces the risk of cardiovascular diseases.

4. Risk of atherosclerosis: Atherosclerosis is a process in which fat deposits (plaques) accumulate on the walls of arteries, narrowing their lumen and limiting blood flow. Physical activity helps to prevent the formation of plaques and promotes their resorption, reducing the risk of heart attacks and strokes.

5. Improving blood circulation: Physical exercises stimulate the formation of new blood vessels (angiogenesis) and improve the function of existing ones, providing the best blood supply to all organs and tissues. This is especially important for people with peripheral vascular disease, in which blood flow in the legs is disturbed.

6. Reduction of the risk of heart attack and stroke: Thanks to all of the above factors, regular physical activity significantly reduces the risk of a heart attack and a stroke, the main causes of mortality around the world.

7. Rehabilitation after a heart attack: Physical activity is an important part of the rehabilitation program after a heart attack. It helps to restore the function of the heart, improve endurance and reduce the risk of repeated heart events.

8. The importance of an individual approach: Before you begin to engage in physical activity, especially after a heart attack or in the presence of other cardiovascular diseases, it is necessary to consult a doctor. It will help determine the safe and effective level of physical activity.

9. Recommendations for physical activity for heart health: The American Cardiological Association recommends at least 150 minutes of moderate intensity of aerobic activity or 75 minutes of high intensity of aerobic activity per week, as well as strength training at least twice a week.

10. Influence on the variability of the heart rhythm (VCR): Physical activity, especially aerobic, increases the variability of the heart rhythm. VCR reflects the ability of the heart to adapt to various physiological and emotional stress. Higher VCR usually indicates the best health of the cardiovascular system and the overall adaptability of the body.

II. Physical activity and respiratory system

1. Increase in the volume of the lungs: Regular aerobic exercises, such as running, swimming and cycling, contribute to an increase in the volume of the lungs. This means that the lungs can accommodate more air, which provides better blood saturation with oxygen.

2. Strengthening the respiratory muscles: Physical activity strengthens the muscles involved in breathing, such as diaphragm and intercostal muscles. This makes breathing more effective and light.

3. Improving gas exchange: Physical activity improves gas exchange in the lungs, that is, a process in which oxygen enters blood from the air, and carbon dioxide from the blood is excreted from the body. This provides the best supply of the body with oxygen and removal of metabolic waste.

4. Reduction of risk of respiratory diseases: Physical activity strengthens the immune system, which helps to protect the body from respiratory infections, such as colds and influenza. In addition, it helps to reduce the risk of developing chronic respiratory diseases such as asthma and chronic obstructive lung disease (COPD).

5. Elimination of asthma symptoms: Regular exercises can help people with asthma improve the function of the lungs and reduce symptoms, such as shortness of breath and whistling breathing. However, it is important to consult a doctor to develop a safe and effective training program.

6. Rehabilitation after pulmonary diseases: Physical activity is an important part of the rehabilitation program after pulmonary diseases such as COPD and pneumonia. It helps to restore the function of the lungs, improve endurance and reduce shortness of breath.

7. Improving blood oxygenation: Increasing the effectiveness of the respiratory system due to physical activity leads to an improvement in blood oxygenation, which means that more oxygen is transferred to organs and tissues. This is especially important for those who live in areas with a high level of air pollution.

8. Decrease in shortness of breath during physical exertion: Regular exercises, especially aerobic, increase the body’s ability to consume oxygen during physical activity. This leads to a decrease in shortness of breath and improve the tolerance of physical activity.

9. The importance of warm -up and hitch: Before starting physical activity, it is necessary to warm up to prepare the respiratory muscles for the load. After the end of the exercises, it is necessary to carry out a hitch in order to gradually reduce the intensity of breathing.

10. Recommendations for physical activity for the health of the lungs: People with respiratory diseases are recommended to engage in aerobic exercises of moderate intensity, such as walking, swimming and cycling, at least 30 minutes a day, 5 days a week. Respiratory exercises, such as diaphragmatic breathing and breathing with pursed lips, are also useful.

III. Physical activity and musculoskeletal system

1. Strengthening bones: Physical activity, especially exercises with weights and shock sports, stimulates the formation of new bone tissue and increases bone density. This helps prevent osteoporosis, a disease in which the bones become fragile and easily break.

2. Increase in muscle mass: Power training leads to an increase in muscle mass and strength. This not only improves appearance, but also increases metabolism, helps to control weight and improves the functional ability of the body.

3. Joint strengthening: Physical activity strengthens the muscles surrounding the joints, which provides them with better support and stability. This helps to prevent joint injuries and alleviate the symptoms of arthritis.

4. Improving flexibility: Stretching and flexibility exercises such as yoga and pilates help improve the range of movements in the joints and reduce the risk of injuries.

5. Maintaining healthy posture: Physical activity helps strengthen the muscles of the back and abdomen, which helps maintain healthy posture and reduces the risk of back pain.

6. Osteoarthritis Prevention and Treatment: Regular exercises, especially low -level, such as swimming and cycling, can help reduce pain and improve joint function in people with osteoarthritis. It is important to avoid exercises that cause severe pain.

7. Improving coordination and balance: Physical activity, especially the exercises for balance, such as Tai-Chi and Yoga, helps to improve coordination and balance, which reduces the risk of falling, especially in the elderly.

8. Rehabilitation after injuries: Physical activity is an important part of the rehabilitation program after injuries of the musculoskeletal system, such as fractures, stretching and dislocations. It helps to restore strength, flexibility and function of damaged tissues.

9. Influence on the spine: Exercises aimed at strengthening the muscles of the bark (abdominal muscles) help stabilize the spine and reduce the load on the intervertebral discs. This is especially important for people with back pain.

10. Recommendations for physical activity for the health of the musculoskeletal system: Adults are recommended to engage in strength training at least twice a week, as well as regularly perform stretching and flexibility exercises. Older people are recommended to perform balance exercises to reduce the risk of falls. It is important to start with small loads and gradually increase them in order to avoid injuries.

IV. Physical activity and nervous system

1. Improving mood: Physical activity stimulates the production of endorphins, natural painkillers and antidepressants that improve mood and reduce stress.

2. Reducing the risk of depression and anxiety: Regular exercises help prevent and treat depression and anxiety. They distract from negative thoughts, improve sleep and increase self -esteem.

3. Improving cognitive functions: Physical activity improves blood supply to the brain, which helps to improve memory, attention and concentration.

4. Protection from neurodegenerative diseases: Physical activity can help protect against neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. It stimulates the growth of new neurons and improves the relationship between them.

5. Improvement: Regular exercises help improve sleep quality. They reduce the time of falling asleep, increase the duration of deep sleep and reduce the frequency of night awakening. However, it is important to avoid intense exercises immediately before bedtime.

6. Reduction of the risk of stroke: Physical activity reduces the risk of stroke, improving blood circulation and reducing blood pressure.

7. Improving the coordination of movements: Exercises that require coordination, such as dancing and martial arts, improve the connection between the brain and muscles, which leads to an improvement in coordination of movements and reaction.

8. Reducing stress and stress: Physical activity is an effective way to reduce stress and stress. It helps to relax the muscles, relieve emotional stress and improve overall well -being.

9. Improving self -esteem and self -confidence: Achieving goals in sports and physical activity increases self -esteem and self -confidence. It can also lead to an improvement in social skills and a more positive attitude to life.

10. Recommendations for physical activity for the health of the nervous system: People of all ages are recommended to engage in physical activity of moderate intensity of at least 30 minutes a day, 5 days a week. It is important to choose types of activity that bring pleasure to maintain motivation and commitment.

V. Physical activity and endocrine system

1. Blood sugar control: Physical activity increases sensitivity to insulin, hormone, which regulates blood sugar. This helps to prevent and treat type 2 diabetes.

2. Hormonal balance regulation: Physical activity affects the production of various hormones, such as growth hormone, testosterone and estrogen. This can improve reproductive health, increase muscle mass and reduce the risk of developing certain types of cancer.

3. Improving thyroid function: Physical activity can help improve the function of the thyroid gland, which plays an important role in regulatory regulation.

4. Reduction of the risk of metabolic syndrome: Physical activity helps reduce the risk of metabolic syndrome, a complex of risk factors that increases the risk of developing cardiovascular diseases, type 2 diabetes and some types of cancer.

5. Influence on stress hormones: Physical activity, especially moderate intensity, can help reduce stress hormones such as cortisol. A chronically high level of cortisol can lead to various health problems, including sleep disturbance, reduction of immunity and weight gain.

6. Appetite regulation: Physical activity can help regulate appetite, affecting the production of hormones that control the feeling of hunger and saturation.

7. Influence on the production of sex hormones: Moderate physical activity can positively affect the production of sex hormones in both men and women. In men, it can increase the level of testosterone, and in women it can help regulate the menstrual cycle. However, excessive physical activity can lead to hormonal imbalance, especially in women.

8. Improving bone health: Physical activity, especially the exercises with weights, stimulates the production of hormones that contribute to the strengthening of bones and prevent osteoporosis.

9. Influence on the immune system: Moderate physical activity can improve the function of the immune system, stimulating the production of immune cells and improving their activity.

10. Recommendations for physical activity for the health of the endocrine system: People with type 2 diabetes are recommended to engage in physical activity of moderate intensity of at least 150 minutes a week. It is important to combine aerobic exercises with strength training to achieve optimal results. People with other endocrine diseases should consult a doctor to develop a safe and effective training program.

VI. Physical activity and digestive system

1. Improving digestion: Physical activity stimulates intestinal motility, a process that moves food along the digestive tract. This helps to prevent constipation and other digestive problems.

2. Reduction of risk of colon cancer: Physical activity reduces the risk of colon cancer, improving digestion and reducing the time during which carcinogens are in contact with the walls of the colon.

3. Maintaining a healthy weight: Physical activity helps to burn calories and maintain healthy weight, which reduces the risk of developing many diseases associated with obesity, including cancer of the esophagus, stomach and pancreas.

4. Improving the liver function: Physical activity helps to improve the liver function, reducing the level of fat in the liver and reducing the risk of developing non -alcohol fatty liver (NAZBP).

5. Improving the absorption of nutrients: Regular exercises can improve the absorption of nutrients from food, which leads to better general health and well -being.

6. Reduction of the risk of inflammatory diseases of the intestine (BCC): Some studies show that moderate physical activity can help reduce the risk of developing inflammatory intestinal diseases, such as Crohn’s disease and ulcerative colitis.

7. Maintaining a healthy intestinal microflora: Physical activity can positively affect the composition and variety of intestinal microflora, which is important for the health of the digestive system and immunity.

8. Improving appetite: Regular exercises can help improve your appetite in people experiencing food problems.

9. Reducing the risk of gallstone disease: Physical activity can help reduce the risk of gallstone disease, reducing the level of cholesterol in bile.

10. Recommendations for physical activity for the health of the digestive system: It is recommended to engage in physical activity of moderate intensity of at least 30 minutes a day, 5 days a week. It is important to combine physical activity with healthy nutrition, rich fiber in order to maintain the optimal health of the digestive system.

VII. Physical activity and immune system

1. Strengthening immunity: Moderate physical activity strengthens the immune system, stimulating the production of immune cells and improving their activity.

2. Reducing the risk of infections: Regular exercises help reduce the risk of infections, such as colds and flu.

3. Acceleration acceleration: Physical activity can help accelerate recovery after illness, improving blood circulation and stimulating the production of immune cells.

4. Risk reduction in autoimmune diseases: Some studies show that physical activity can help reduce the risk of developing autoimmune diseases such as rheumatoid arthritis and multiple sclerosis.

5. Influence on inflammation: Moderate physical activity has an anti -inflammatory effect, reducing the level of inflammation markers in the body. Chronic inflammation is associated with the development of many diseases, including cardiovascular diseases, diabetes and cancer.

6. Improving the circulation of immune cells: Physical activity improves the circulation of immune cells throughout the body, which allows them to respond faster to infections and other threats.

7. Influence on natural killers (NK cells): Exercises can increase the activity of natural killers, immune cells that destroy the virus and cancer cells.

8. Reducing stress: Physical activity reduces stress levels that can suppress the function of the immune system.

9. The importance of moderation: Excessive physical activity can weaken the immune system, so it is important to observe moderation and give the body enough time to restore.

10. Recommendations for physical activity for the health of the immune system: It is recommended to engage in physical activity of moderate intensity of at least 30 minutes a day, 5 days a week. It is important to combine physical activity with healthy nutrition, enough sleep and stress control in order to maintain the optimal health of the immune system.

VIII. Physical activity and reproductive system

1. Improving fertility: Moderate physical activity can improve fertility in both men and women. It helps to maintain healthy weight, regulates the hormonal balance and improves blood circulation.

2. Reducing the risk of pregnancy complications: Regular exercises during pregnancy can help reduce the risk of complications such as gestational diabetes, preeclampsia and premature birth.

3. Relief symptoms of menopause: Physical activity can help alleviate the symptoms of menopause, such as tides, night sweating and mood swings.

4. Reducing risk of breast cancer and ovary: Physical activity reduces the risk of breast cancer and ovaries, adjusting the hormonal balance and strengthening the immune system.

5. Improving sexual function: Physical activity can improve sexual function in both men and women, increasing libido, improving blood circulation and strengthening the muscles of the pelvic floor.

6. Influence on the menstrual cycle: Moderate physical activity can help regulate the menstrual cycle in women. However, excessive physical activity can lead to amenorrhea (lack of menstruation).

7. Improving spermatogenesis: Moderate physical activity can improve spermatogenesis in men, increasing the number and mobility of sperm.

8. Risk reduction in erectile dysfunction: Physical activity can help reduce the risk of erectile dysfunction, improving blood circulation and reducing stress.

9. Strengthening the muscles of the pelvic floor: Exercises aimed at strengthening the muscles of the pelvic floor can help improve the sexual function and prevent urinary incontinence.

10. Recommendations for physical activity for the health of the reproductive system: It is recommended to engage in physical activity of moderate intensity of at least 30 minutes a day, 5 days a week. Pregnant women should consult a doctor to develop a safe and effective training program.

IX. Physical activity and leather

1. Improving blood circulation: Physical activity improves blood circulation, which contributes to better nutrition and oxygenation of skin cells.

2. Reducing stress: Physical activity reduces the level of stress, which can negatively affect the condition of the skin, causing acne, eczema and psoriasis.

3. Removing toxins: Physical activity contributes to sweating, which helps to remove toxins from the body, improving the condition of the skin.

4. Slow down aging: Some studies show that physical activity can help slow down the aging of the skin, stimulating the production of collagen and elastin.

5. Improving skin tone: Regular exercises can improve skin tone, making it more elastic and elastic.

6. Reducing the risk of skin cancer: Physical activity strengthens the immune system, which can help reduce the risk of skin cancer.

7. The importance of sun protection: When playing sports in the open air, it is important to protect the skin from the sun with the help of sunscreen, hat and clothing.

8. Improving the condition of the skin with acne: Moderate physical activity can help improve the condition of the skin with acne, reducing stress levels and improving blood circulation.

9. Improving the condition of the skin with eczema and psoriasis: Moderate physical activity can help improve the condition of the skin with eczema and psoriasis, reducing the level of inflammation.

10. Recommendations for physical activity for skin health: It is recommended to engage in physical activity of moderate intensity of at least 30 minutes a day, 5 days a week. It is important to combine physical activity with healthy nutrition, enough sleep and stress control in order to maintain optimal skin health.

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

1. Start small: Do not try to immediately engage in intensive training. Start with simple things, such as walking on foot, climbing the stairs instead of an elevator, or short walks during a lunch break.

2. Find what you like: Choose the types of physical activity that bring you pleasure. This will help you maintain motivation and commitment to training.

3. Make it part of your routine: Plan your training just like other important things. Record them to your calendar and try not to miss.

4. Engage with friends or family: This can make training more pleasant and motivating.

5. Use technologies: Download applications to track physical activity, listen to music or podcasts during training.

6. Set realistic goals: Do not wait for instant results. Set small, achievable targets and gradually increase the load.

7. Reward yourself: After achieving the goal, reward yourself with something pleasant, for example, with new sports equipment or massage.

8. Listen to your body: Do not ignore pain and fatigue. Give your body enough time to relax and recovery.

9. Do not give up: If you missed the training, do not be discouraged. Just return to your schedule as soon as possible.

10. Consult a doctor: Before you begin to engage in physical activity, especially if you have any diseases, consult your doctor.