The role of physical activity in the prevention of diseases

The role of physical activity in the prevention of diseases

I. Cardiovascular diseases (SVP)

A. Mechanisms of the influence of physical activity on the CVD

Physical activity plays a key role in the prevention of cardiovascular diseases, having a comprehensive effect on various risk factors. The effects of physical activity on the cardiovascular system are multifaceted and include:

1. Lipid profile improvement: Regular exercises help reduce the level of “poor” cholesterol (low density lipoproteins, LDL) and increase the level of “good” cholesterol (high density lipoproteins, HDL). LDL helps the accumulation of cholesterol in the walls of arteries, forming atherosclerotic plaques, while HDL helps to remove cholesterol from arteries and transport it to the liver for excretion. Physical activity stimulates the enzyme lipoproteinlipase, which breaks down triglycerides in the blood, helping to reduce their level. Exercises also increase the size of LDL particles, making them less prone to oxidation and accumulation in arteries.

2. Reduced blood pressure: Physical activity, especially aerobic exercises, helps to reduce both systolic and diastolic blood pressure. The mechanisms of this effect include a decrease in the peripheral vascular resistance, an improvement in the function of the endothelium (internal lining of blood vessels), a decrease in the activity of the sympathetic nervous system and an increase in the sensitivity of baroreceptors (pressure sensors in the vessels). Regular exercises lead to vascular adaptation, making them more elastic and able to expand and narrow in response to changes in blood pressure.

3. Improving the function of the endothelium: The endothelium plays an important role in the regulation of vascular tone, preventing blood clots and inflammation. Physical activity stimulates the production of nitrogen endothelial oxide (NO), a powerful vasodilator that relaxes the vessels and improves blood flow. Exercises also reduce the level of inflammatory markers, such as C-reactive protein (SRB) and Interleukin-6 (IL-6), which can damage the endothelium. Improving the function of endothelium reduces the risk of atherosclerosis and other cardiovascular diseases.

4. Weight loss and improvement of body composition: Physical activity helps to burn calories and helps to reduce weight, especially in combination with healthy nutrition. Obesity, especially abdominal obesity (accumulation of fat in the abdomen), is a strong factor in the risk of the SVD. Reducing weight leads to an improvement in lipid profile, reducing blood pressure, improving sensitivity to insulin and a decrease in inflammation. Physical activity also helps to increase muscle mass, which increases metabolism and promotes further weight loss.

5. Reduction in the risk of thrombosis: Physical activity has an antitrombotic effect, reducing the risk of blood clots in the vessels. Exercises reduce blood viscosity, improve the function of platelets (cells responsible for blood coagulation) and increase the level of plasminogen tissue activator (TPA), an enzyme that dissolves blood clots. Regular physical activity reduces the risk of developing deep vein thrombosis (TGV) and pulmonary artery thromboembolism (FEL).

6. 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 SVDs. Physical activity improves insulin sensitivity, allowing cells to use blood glucose more effectively. Exercises stimulate the transport of glucose into the muscles, reducing the level of glucose in the blood and the need for insulin.

7. Reduced inflammation: Chronic inflammation plays an important role in the development of atherosclerosis and other SSZs. Physical activity has an anti -inflammatory effect, reducing the level of inflammatory markers in the blood. Exercises stimulate the production of anti-inflammatory cytokines, such as Interleukin-10 (IL-10) and suppress the production of pro-inflammatory cytokines, such as the factor of alpha tumor necrosis (TNF -α).

B. Recommendations for physical activity for the prevention of SSZ

1. Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic exercises per week are recommended. Examples of moderate intensity include quick walking, swimming, cycling in flat terrain and dancing. Examples of high intensity include running, swimming at a fast pace, riding a bicycle to the mountain and aerobics. It is recommended to distribute physical activity within a week, and not to perform it within one or two days.

2. Power exercises: It is recommended to perform strength exercises at least twice a week, using all the main muscle groups (legs, arms, back, chest, shoulders and press). Power exercises help increase muscle mass, improve metabolism and strengthen the bones. Examples of strength exercises include weight lifting, using simulators, exercises with their own weight (push -ups, squats, lunges) and working with elastic ribbons.

3. Flexibility and stretching: Exercises for flexibility and stretching help improve joint mobility, reduce the risk of injuries and improve overall well -being. It is recommended to perform flexibility and stretching exercises after aerobic and strength exercises when the muscles are warmed up. Examples of flexibility and stretching exercises include stretching of the IKR, popliteal tendons, quadriceps, chest muscles and back muscles.

4. Warm up and hitch: Before starting any physical activity, it is recommended to perform a warm-up for 5-10 minutes to prepare the muscles and joints for the load. After physical activity is completed, it is recommended to perform a hitch for 5-10 minutes to gradually reduce the frequency of heart contractions and blood pressure.

5. Individual approach: Recommendations for physical activity should be adapted to the individual needs and capabilities of each person. Before starting a new training program, it is recommended to consult a doctor, especially if you have any diseases or risk factors of the SVD.

C. Scientific evidence of the effectiveness of physical activity in the prevention of SVD

Numerous studies confirm the effectiveness of physical activity in the prevention of SVD. The meta-analyzes that combine the results of many studies show that regular physical activity reduces the risk of developing coronary heart disease, stroke, heart failure and sudden heart death. Studies also show that physical activity reduces the risk of repeated cardiovascular events in people who have already undergone myocardial infarction or stroke. The dose -dependent effect is observed, which means that the more physical activity, the greater the health benefits.

II. Type 2 diabetes (sd2)

A. Mechanisms of influence of physical activity on sd2

Physical activity plays a decisive role in the prevention and treatment of type 2 diabetes, affecting key factors that contribute to the development of this disease.

1. Improving insulin sensitivity: As mentioned earlier, physical activity significantly increases the sensitivity of cells to insulin. This effect is achieved due to several mechanisms, including an increase in the quantity and activity of GlUT4 glucose transporters in muscle cells. Glut4 is responsible for transferring glucose from blood to muscles. Exercises also stimulate the production of adiponectin, hormone, which increases sensitivity to insulin and reduces inflammation. Improving insulin sensitivity allows cells to use glucose more effectively, reducing blood glucose and the need for insulin.

2. Weight loss and improvement of body composition: Obesity, especially abdominal obesity, is one of the main risk factors for the development of SD2. Physical activity, combined with healthy nutrition, helps to reduce weight and reduce the amount of visceral fat (fat surrounding internal organs). Reducing weight leads to an improvement in sensitivity to insulin, reducing blood pressure, improving the lipid profile and a decrease in inflammation. Physical activity also helps to increase muscle mass, which increases metabolism and promotes further weight loss.

3. Improving blood glucose control: Physical activity helps maintain a stable level of blood glucose during the day. Exercises stimulate the use of glucose with muscles, reducing the level of glucose in the blood after eating. Regular exercises also improve the body’s ability to store glucose in the form of glycogen in the muscles and liver. This helps to prevent sharp fluctuations in blood glucose, which can be harmful to people with diabetes.

4. Reduced inflammation: Chronic inflammation plays an important role in the development of insulin resistance and SD2. Physical activity has an anti -inflammatory effect, reducing the level of inflammatory markers in the blood. Exercises stimulate the production of anti -inflammatory cytokines and suppress the production of pro -inflammatory cytokines.

5. Improving the function of pancreatic beta cells: Pancreatic beta-cells produce insulin. In people with SD2, the function of beta cells is often impaired. Physical activity can improve the function of beta cells, allowing them to more effectively produce and secrete insulin.

B. Recommendations for physical activity for the prevention of diabetes

1. Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic exercises per week are recommended. People with prediabetes or diabetes may require more physical activity to achieve optimal blood glucose.

2. Power exercises: It is recommended to perform strength exercises at least twice a week, using all the main muscle groups. Power exercises are especially important for people with SD2, as they help increase muscle mass and improve insulin sensitivity.

3. High intensity interval training (HIIT): Hiit includes short periods of high intensity of exercises alternating with periods of rest or exercises of low intensity. Hiit showed their effectiveness in improving blood glucose control, insulin sensitivity and cardiorespirator endurance in people with diabetes.

4. Blood glucose monitoring: People with SD2 taking insulin or other sugar -free drugs need to carefully monitor the level of glucose in the blood to, during and after physical activity in order to prevent hypoglycemia (low blood glucose).

5. Individual approach: Recommendations for physical activity should be adapted to the individual needs and capabilities of each person. Before starting a new training program, it is recommended to consult a doctor, especially if you have SD2 or other diseases.

C. Scientific evidence of the effectiveness of physical activity in the prevention of SD2

Numerous studies confirm the effectiveness of physical activity in the prevention of SD2. Studies show that regular physical activity reduces the risk of developing SD2 by 30-50%. Programs for changing lifestyle, including physical activity and diet, were effective in preventing the development of diabetes with pre -odebet. Physical activity also helps improve blood glucose control, reduce the need for medicines and improve the quality of life in people with SD2.

III. Some types of cancer

A. The mechanisms of exposure to physical activity on the risk of cancer

Physical activity has a diverse impact on the risk of developing various types of cancer, acting through several interconnected mechanisms:

1. Maintaining a healthy weight: Obesity is associated with an increased risk of developing many types of cancer, including breast cancer (after menopause), colon cancer, endometrial cancer, esophagus cancer, kidney cancer and pancreatic cancer. Physical activity helps to burn calories and helps maintain a healthy weight, reducing the risk of developing these types of cancer. Fat tissue, especially visceral fat, produces hormones and growth factors that can contribute to the growth of cancer cells. Reducing weight reduces the production of these hormones and growth factors, reducing the risk of cancer.

2. Reducing the level of hormones: Some types of cancer, such as breast cancer and endometrial cancer, are sensitive to hormones, such as estrogen. Physical activity can reduce the level of these hormones, reducing the risk of developing these types of cancer. Exercises stimulate the production of globulin connecting sex hormones (GSPG), which associates with estrogen and testosterone, reducing their availability for cancer cells.

3. Improving the function of the immune system: The immune system plays an important role in the fight against cancer cells. Physical activity can improve the function of the immune system, allowing it to more effectively identify and destroy cancer cells. Exercises increase the quantity and activity of natural killers (NK cells), which play an important role in the destruction of cancer cells.

4. Reduced inflammation: Chronic inflammation is associated with an increased risk of developing many types of cancer. Physical activity has an anti -inflammatory effect, reducing the level of inflammatory markers in the blood. Exercises stimulate the production of anti -inflammatory cytokines and suppress the production of pro -inflammatory cytokines.

5. Improving intestinal function: Physical activity can improve the function of the intestine and reduce the risk of developing colon cancer. Exercises accelerate food transit through the intestines, reducing the time of contact of carcinogens with the mucous membrane of the colon. Physical activity also contributes to the growth of beneficial bacteria in the intestines that can protect against cancer.

6. Improving insulin sensitivity: As mentioned earlier, physical activity improves insulin sensitivity. Insulin resistance is associated with an increased risk of developing certain types of cancer, including colon cancer, breast cancer and endometrial cancer.

B. Types of cancer for which physical activity has the greatest preventive effect

1. Tolstoy Cancer: Physical activity has a significant preventive effect against colon cancer. Studies show that people who regularly engage in physical activity have a 20-30% lower risk of developing colon cancer compared to people who are inactive.

2. Breast cancer: Physical activity reduces the risk of breast cancer, especially after menopause. Studies show that women who regularly engage in physical activity have 10-20% lower risk of breast cancer in comparison with women who are inactive.

3. Endometry cancer: Physical activity reduces the risk of endometrial cancer. Studies show that women who regularly engage in physical activity have a 20-40% lower risk of developing endometrial cancer compared to women who are inactive.

4. Lung cancer: Although the connection is less strong than for other types of cancer, some studies show that physical activity can reduce the risk of lung cancer, especially in non -smokers.

5. Prostate cancer: Some studies show that physical activity can reduce the risk of developing prostate cancer, especially aggressive forms of prostate cancer.

C. Recommendations for physical activity for cancer prevention

Recommendations for physical activity for cancer prevention are similar to recommendations for the prevention of SVD and SD2:

1. Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic exercises per week are recommended.

2. Power exercises: It is recommended to perform strength exercises at least twice a week, using all the main muscle groups.

3. Reducing a sedentary lifestyle: In addition to regular exercises, it is important to reduce the time spent in a sitting position. Try to get up and move every 30 minutes.

4. Individual approach: Recommendations for physical activity should be adapted to the individual needs and capabilities of each person.

D. Scientific evidence of the effectiveness of physical activity in cancer prevention

Numerous epidemiological studies confirm the effectiveness of physical activity in cancer prevention. The meta-analyzes that combine the results of many studies show that regular physical activity reduces the risk of developing various types of cancer. Studies also show that physical activity can improve the survival and quality of life in people who have suffered cancer.

IV. Osteoporosis

A. The mechanisms of exposure to physical activity on bone tissue

Osteoporosis is a disease characterized by a decrease in bone density and an increase in risk of fractures. Physical activity plays an important role in the prevention and treatment of osteoporosis, acting on bone tissue through the following mechanisms:

1. Mechanical load: The mechanical load created during physical activity stimulates bone cells, osteoblasts, to the formation of a new bone. Ostoblasts lay minerals, such as calcium, into the bone matrix, increasing the density of bone tissue. Exercises with a shock load, such as running, jumping and dancing, have the greatest stimulating effect on bone tissue.

2. Improving blood circulation: Physical activity improves blood circulation in the bones, providing them with the necessary nutrients and oxygen. Good blood circulation contributes to the normal functioning of osteoblasts and osteoclasts (cells that destroy bone tissue) and maintaining the balance between the formation and destruction of the bone.

3. Hormone stimulation: Physical activity stimulates the production of hormones, such as estrogen and testosterone, which play an important role in maintaining bone health. Estrogen contributes to the formation of bone tissue and prevents its destruction. Testosterone also contributes to the formation of bone tissue.

4. Increase in muscle mass: Physical activity helps to increase muscle mass. Strong muscles have a large load on the bones, stimulating their strengthening. In addition, strong muscles help improve balance and coordination, reducing the risk of falls that can lead to fractures.

5. Improving vitamin D: Although physical activity does not directly affect the production of vitamin D, it can help increase the time spent in the sun, which stimulates the synthesis of vitamin D in the skin. Vitamin D is necessary for the absorption of calcium, which is an important building block of bone tissue.

B. Types of physical activity, most effective for strengthening bones

1. Exercises with shock load: Exercises with a shock load, such as running, jumping, dancing and aerobics, have the greatest stimulating effect on bone tissue. These exercises create a strong mechanical load on the bones, stimulating their strengthening.

2. Power exercises: Power exercises, such as weight lifting, using simulators and exercises with their own weight, are also effective for strengthening bones. Power exercises increase muscle mass, which provides a large load on the bones, stimulating their strengthening.

3. Exercise of equilibrium: Equilibrium exercises, such as tai-chi and yoga, help improve balance and coordination, reducing the risk of falls that can lead to fractures.

C. Recommendations for physical activity for the prevention of osteoporosis

1. Exercises with shock load: It is recommended to perform exercises with a shock load at least 3-4 times a week.

2. Power exercises: It is recommended to perform strength exercises at least twice a week, using all the main muscle groups.

3. Exercise of equilibrium: It is recommended to perform equilibrium exercises regularly, especially for the elderly.

4. Individual approach: Recommendations for physical activity should be adapted to the individual needs and capabilities of each person. Before starting a new training program, it is recommended to consult a doctor, especially if you have osteoporosis or other diseases.

D. Scientific evidence of the effectiveness of physical activity in the prevention of osteoporosis

Numerous studies confirm the effectiveness of physical activity in the prevention of osteoporosis. Studies show that regular physical activity increases bone density and reduces the risk of fractures. Exercises with shock load and strength exercises are especially effective for strengthening bones.

V. Depression and anxiety disorders

A. The mechanisms of the impact of physical activity on mental health

Physical activity has a beneficial effect on mental health, reducing the symptoms of depression and anxiety disorders, through the following mechanisms:

1. Release of endorphins: Physical activity stimulates the production of endorphins, natural opiates that have an analgesic and euphoric effect. Endorphins can improve mood, reduce anxiety and improve sleep.

2. Increase neurotransmitters: Physical activity increases the level of neurotransmitters, such as serotonin, norepinephrine and dopamine, which play an important role in regulating mood, sleep and appetite. The lack of these neurotransmitters is associated with depression and anxious disorders.

3. Reducing the level of cortisol: Chronic stress leads to an increase in the level of cortisol, stress hormone, which can negatively affect mental health. Physical activity helps to reduce cortisol level, improving mood and reducing the alarm.

4. Improving self -esteem and self -confidence: Physical activity can improve self -esteem and self -confidence, especially if you achieve your goals and see progress in your physical capabilities.

5. Distraction from negative thoughts: Physical activity can distract you from negative thoughts and experiences, allowing you to focus on the present moment.

6. Social interaction: Participation in group exercises of sports or physical activity can increase social interaction and reduce the feeling of loneliness and isolation, which is often found in depression and anxiety disorders.

7. Improvement: Physical activity can improve sleep, which is important to maintain mental health. Regular exercises can help you fall asleep faster, sleep stronger and wake up rested.

8. Neurogenesis: Animal studies show that physical activity can stimulate neurogenesis, that is, the formation of new neurons in the brain, especially in the hippocampus, the area of the brain, which is responsible for memory and training. Violation of neurogenesis may be associated with depression.

B. Types of physical activity, most effective for improving mental health

1. Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, are especially effective for improving the mood and reducing anxiety.

2. Power exercises: Power exercises can also improve mood and reduce the alarm.

3. Yoga and Tai-Chi: Yoga and Tai-chi combine physical activity, breathing exercises and meditation, which can be especially useful for reducing stress and anxiety.

4. Dancing: Dancing combines physical activity, music and social interaction, which can be very useful for improving the mood and reduce loneliness.

5. Natural walks: Natural walks can reduce stress, improve mood and increase a sense of well -being.

C. Recommendations on physical activity to improve mental health

1. Regularity: It is important to engage in physical activity regularly to get maximum benefit for mental health. Try to engage in physical activity at least 3-5 times a week.

2. Duration: It is recommended to engage in physical activity at least 30 minutes per session.

3. Intensity: Choose the intensity that suits you. Moderate intensity is often the most effective for improving the mood and reducing anxiety.

4. Choice of activity: Choose a type of physical activity that you like to make it easier to adhere to regular training.

5. Individual approach: Recommendations for physical activity should be adapted to the individual needs and capabilities of each person. Before starting a new training program, it is recommended to consult a doctor, especially if you have depression or anxious disorder.

D. Scientific evidence of the effectiveness of physical activity in improving mental health

Numerous studies confirm the effectiveness of physical activity in improving mental health. Studies show that regular physical activity reduces the symptoms of depression and anxiety disorders. Physical activity can also improve the quality of life in people with depression and anxious disorders. In some cases, physical activity can be as effective as drugs or psychotherapy in the treatment of depression.

VI. Alzheimer’s disease and other forms of dementia

A. The mechanisms of exposure to physical activity on cognitive functions

Physical activity has a neuroprotective effect on the brain, reducing the risk of developing Alzheimer’s disease and other forms of dementia, acting through the following mechanisms:

1. Improving blood supply to the brain: Physical activity improves blood supply to the brain, providing it with the necessary nutrients and oxygen. Good blood supply contributes to the normal functioning of neurons and maintaining cognitive functions.

2. Increase in brain volume: Some studies show that physical activity can increase the brain volume, especially in hippocampus, the area of the brain that is responsible for memory and training. An increase in brain volume can improve cognitive functions and reduce the risk of dementia.

3. Neurogenesis stimulation: As mentioned earlier, physical activity can stimulate neurogenesis, that is, the formation of new neurons in the brain. Neurogenesis can improve cognitive functions and reduce the risk of dementia.

4. Reducing inflammation in the brain: Chronic inflammation in the brain plays an important role in the development of Alzheimer’s disease and other forms of dementia. Physical activity has an anti -inflammatory effect, reducing the level of inflammatory markers in the brain.

5. Improving the risk factors of the CVD: Physical activity improves the risk factors of the CVD, such as high blood pressure, high cholesterol and diabetes. SSZ are risk factors for the development of Alzheimer’s disease and other forms of dementia.

6. Improving synaptic plasticity: Physical activity can improve synaptic plasticity, that is, the ability of synapses (compounds between neurons) to change its strength over time. Sinaptic plasticity is the basis of learning and memory.

B. Types of physical activity, most effective for maintaining cognitive functions

1. Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, are especially effective for maintaining cognitive functions.

2. Cognitively stimulating exercises: Exercises that combine physical activity and cognitive stimulation, such as dancing and tai-chi, can be especially useful for maintaining cognitive functions.

3. Power exercises: Power exercises can also improve cognitive functions.

C. Recommendations for physical activity for the prevention of dementia

1. Regularity: It is important to engage in physical activity regularly to get the maximum benefit for cognitive health. Try to engage in physical activity at least 3-5 times a week.

2. Duration: It is recommended to engage in physical activity at least 30 minutes per session.

3. Intensity: Choose the intensity that suits you. Moderate intensity is often the most effective for maintaining cognitive functions.

4. Choice of activity: Choose a type of physical activity that you like to make it easier to adhere to regular training.

5. Individual approach: Recommendations for physical activity should be adapted to the individual needs and capabilities of each person. Before starting a new training program, it is recommended to consult a doctor, especially if you have risk factors for dementia.

D. Scientific evidence of the effectiveness of physical activity in the prevention of dementia

Numerous studies confirm the effectiveness of physical activity in the prevention of dementia. Studies show that people who regularly engage in physical activity have a lower risk of developing Alzheimer’s disease and other forms of dementia. Physical activity can also slow down the progression of cognitive impairment in people with dementia.

VII. The importance of starting physical activity at any age

Despite the fact that the prevention of diseases is the main goal of physical activity, it is important to emphasize that it is useful to start playing sports and leading an active lifestyle at any age. The advantages of physical activity accumulate over time, but even a slight increase in activity can be beneficial.

• Children and adolescents: Physical activity is important for the healthy growth and development of bones, muscles and cardiovascular system. It also helps to improve mood, reduce stress and improve school performance.
• Adults: Physical activity helps maintain healthy weight, reduce the risk of chronic diseases and improve mental health.
• Elderly people: Physical activity helps maintain mobility, balance and cognitive functions. It also helps to reduce the risk of falls and fractures.

Starting physical activity at any age can be difficult, but it is possible. Start small, for example, with short walks or climbing the stairs instead of an elevator. Gradually increase the duration and intensity of training. Find the form of physical activity that you like to make it easier to adhere to regular training. Talk to your doctor before starting a new training program