Active lifestyle is the key to health and longevity

An active lifestyle is the key to health and longevity.

I. Understanding the active lifestyle and its components.

An active lifestyle (AOZh) is not just regular sports, it is a holistic system that includes physical activity, proper nutrition, healthy sleep, the ability to cope with stress and rejection of bad habits. This is a conscious choice aimed at maintaining and improving physical and mental health, as well as to extend life.

1.1. Physical activity: the basis of AOZh.

Physical activity is any body movement produced by skeletal muscles, which leads to energy consumption. It includes both structured exercises (sports, fitness), as well as everyday activity (walking, climbing the stairs, work in the garden). It is important to understand that even a slight increase in physical activity can bring significant benefits for health.

• Types of physical activity:

  • Aerobic exercises (cardio): Exercises that increase heart rate and breathing, such as running, swimming, cycling, dancing. They strengthen the cardiovascular system, improve blood circulation and help burning calories.
  • Power exercises (anaerobic): Exercises that are aimed at strengthening muscles and bones, such as lifting weights, exercises with its own weight (push -ups, squats), work with expanders. They increase muscle mass, improve metabolism and maintain bone health.
  • Flexibility exercises: Exercises that improve the range of movements in the joints and muscles, such as stretching, yoga, pilates. They reduce the risk of injuries, improve posture and facilitate the performance of everyday tasks.
  • Exercise of equilibrium: Exercises that improve coordination and balance, such as walking on a log, standing on one leg, Tai-chi. They are especially important for the elderly, as they reduce the risk of falls.

• Physical activity recommendations:

  • The World Health Organization (WHO) recommends:
    • For adults (18-64 years old): at least 150 minutes of moderate intensity of aerobic activity per week or 75 minutes of intensive aerobic activity per week, or an equivalent combination. In addition, it is recommended to perform strength exercises at least twice a week.
    • For children and adolescents (5-17 years old): at least 60 minutes of moderate and intensive physical activity every day.
    • For older people (65 years and older): recommendations are similar to recommendations for adults, but taking into account individual opportunities and restrictions. It is also important to include equilibrium exercises.

• The choice of physical activity:

  • Choose the types of activity that you like and which correspond to your level of physical training.
  • Start with small loads and gradually increase them.
  • Consult a doctor before starting a new training program, especially if you have any diseases.
  • Make physical activity part of your daily life: go to work, go up the stairs instead of an elevator, play sports with friends or family.

1.2. Proper nutrition: fuel for active life.

Food plays a key role in maintaining the energy necessary for physical activity, and in providing the body with all the necessary nutrients. Proper nutrition is a balanced consumption of proteins, fats, carbohydrates, vitamins, minerals and water.

• The basic principles of proper nutrition:

  • Variety: Include products from all food groups in your diet.
  • Moderation: Observe moderation in the amount of portions and avoid overeating.
  • Balance: Provide the correct ratio between proteins, fats and carbohydrates.
  • Regularity: Eat food regularly, 3-5 times a day.
  • Sufficient amount of water: Drink enough water during the day.

• Key elements of proper nutrition:

  • Squirrels: It is necessary for the construction and restoration of tissues, the production of hormones and enzymes. Sources: meat, fish, eggs, dairy products, legumes, nuts.
  • Fat: It is necessary for the assimilation of fat -soluble vitamins, the production of hormones and energy supply. Sources: vegetable oils, nuts, seeds, avocados, oily fish. Preference should be given to unsaturated fats.
  • Carbohydrates: The main source of energy for the body. Sources: fruits, vegetables, cereals, legumes. Preference should be given to complex carbohydrates.
  • Vitamins and minerals: It is necessary for the normal functioning of all body systems. Sources: fruits, vegetables, berries, herbs, nuts, seeds.
  • Water: It is necessary to maintain water balance, transport nutrients and remove waste.

• Nutrition and physical activity:

  • Before training: Use easily digestible carbohydrates to provide energy.
  • During training: Drink enough water to maintain a water balance.
  • After training: Use proteins and carbohydrates to restore muscles and replenish glycogen reserves.

• Avoid:

  • Producted products: They contain a lot of sugar, salt and harmful fats.
  • Sweet drinks: They cause a sharp jump in blood sugar.
  • Fast-food: Contains a lot of calories, fats and salt.

1.3. Healthy sleep: time for restoration and rebooting.

Sleep is the most important physiological process during which the body is restored, rebooted and prepared for the new day. The lack of sleep can lead to a deterioration in physical and mental health, a decrease in performance and an increase in the risk of diseases.

• The importance of sleep:

  • Physical energy restoration: During sleep, the body restores energy spent during the day.
  • Strengthening immunity: During sleep, hormones are produced that strengthen the immune system.
  • Improving cognitive functions: During sleep, the brain consolidates information and improves memory, attention and concentration.
  • Hormone regulation: During sleep, the production of hormones is regulated, which affect appetite, metabolism and mood.

• Healthy sleep recommendations:

  • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
  • Create a comfortable sleeping atmosphere: The bedroom should be dark, quiet and cool.
  • Avoid the use of caffeine and alcohol before bedtime: They can break the dream.
  • Limit the use of electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin, sleep hormone.
  • Do relaxing practices before going to bed: Take a warm bath, read the book or listen to calm music.

• How much do you need to sleep?

  • Most adults need 7-8 hours of sleep per day.
  • Children and adolescents need more sleep.
  • Older people may need less sleep, but it is important that the dream is of high quality.

1.4. Stress management: the key to mental health.

Stress is a natural reaction of the body to challenges and difficulties. However, chronic stress can negatively affect physical and mental health, increasing the risk of cardiovascular diseases, depression and other problems. It is important to learn how to effectively manage stress in order to maintain your health and well -being.

• Causes of stress:

  • Work: High load, conflicts with colleagues, dissatisfaction with work.
  • Finance: Financial difficulties, debts, income instability.
  • Relationship: Conflicts with loved ones, loneliness, loss of a loved one.
  • Health: Chronic diseases, injuries, health concern.
  • Everyday problems: Transport traffic jams, household problems, lack of time.

• Stress management methods:

  • Physical activity: Exercises help reduce stress hormones and increase the level of endorphins, hormones of happiness.
  • Relaxing techniques: Meditation, yoga, breathing exercises help to relax and calm the mind.
  • Social support: Communication with friends and family, participation in social events helps to feel less lonely and more supported.
  • Hobbies and hobbies: Classes of your favorite thing help to distract from problems and enjoy.
  • Planning and organization: Divide the big tasks into smaller ones, make a list of things and put priorities.
  • Refusing to perfectionism: Do not strive for the ideal, accept yourself and your shortcomings.
  • Recourse: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

1.5. Refusal of bad habits: investment in the future.

Bad habits, such as smoking, alcohol abuse and drug use, have a destructive effect on health and reduce life expectancy. The abandonment of these habits is an important step towards an active and healthy lifestyle.

• Smoking: Leads to cancer of the lungs, cardiovascular diseases, respiratory diseases and other serious problems.

• Alcohol abuse: Leads to diseases of the liver, cardiovascular diseases, cancer and other problems.

• Drug use: Leads to serious diseases, mental disorders, social isolation and death.

• How to abandon bad habits:

  • Acknowledge the problem: Recognize that you have a bad habit and you want to get rid of it.
  • Set a goal: Determine why you want to abandon a bad habit, and visualize your life without it.
  • Find support: Contact your friends, family or specialists for support.
  • Avoid triggers: Avoid situations and places that cause you a desire to return to a bad habit.
  • Replace the bad habit of useful: Go in for sports, meditate, communicate with friends, find a hobby.
  • Be patient: The rejection of bad habits is a long process that takes time and effort.
  • Do not give up: If you fell off, do not despair, but start all over again.

II. Advantages of an active lifestyle for health and longevity.

AOzh has a positive effect on all body systems, strengthening health and prolonging life.

2.1. Improving physical health:

• Cardiovascular system:

  • Reducing the risk of cardiovascular diseases: Regular physical activity strengthens the heart muscle, improves blood circulation, reduces cholesterol and blood pressure.
  • Stroke prevention: AOZH reduces the risk of blood clots and improves blood supply to the brain.

• Bone-muscular system:

  • Strengthening bones and muscles: Power exercises increase the density of bones and muscle mass, which reduces the risk of osteoporosis and sarcopenia.
  • Improving flexibility and balance: Flexibility and balance exercises improve coordination and reduce the risk of injuries and falls.
  • Reducing back pain and joints: Regular physical activity strengthens the muscles supporting the spine and joints, which reduces pain and improves mobility.

• Endocrine system:

  • Prevention of type 2 diabetes: AOZh improves insulin sensitivity and helps to control blood sugar.
  • Normalization of the hormonal background: AOzh helps regulate the production of hormones, which affects appetite, mood and reproductive function.

• Immune system:

  • Strengthening immunity: Regular physical activity strengthens the immune system and increases resistance to infections.

• Digestive system:

  • Improving digestion: AOZh stimulates intestinal motility and helps prevent constipation.
  • Maintaining a healthy weight: AOzh helps to burn calories and maintain healthy weight.

2.2. Improving mental health:

• Reducing stress and anxiety: Physical activity releases endorphins that have an anti -stress and antidepressant effect.
• Improving mood: AOzh increases the level of serotonin, dopamine and norepinephrine, which improve mood and well -being.
• Improving self -esteem: Achieving goals in sports and fitness increases self -esteem and self -confidence.
• Improving cognitive functions: Regular physical activity improves memory, attention, concentration and speed of thinking.
• Risk of depression: AOZH is an effective means of preventing and treating depression.
• Improving the quality of sleep: Regular physical activity helps to normalize sleep and improve its quality.

2.3. Life extension:

• Reduction of risk of chronic diseases: AOZh reduces the risk of developing cardiovascular diseases, type 2 diabetes, cancer and other chronic diseases that are the main causes of death.
• Improving the quality of life: AOzh allows you to maintain physical and mental activity for many years, which allows you to enjoy life and remain independent.
• Increase in life expectancy: Studies show that people who lead an active lifestyle live longer than people who lead a sedentary lifestyle.

III. How to start leading an active lifestyle:

It may seem difficult to begin to lead an active lifestyle, but this is quite possible if you approach this gradually and consciously.

3.1. Current Evaluation:

• Consult a doctor: Consult a doctor before starting a new training program, especially if you have any diseases.
• Evaluate your level of physical training: Determine what types of activity are available to you and what loads you can withstand.
• Evaluate your food habits: Analyze your diet and identify products that you should limit or exclude.
• Evaluate your stress level: Determine the main causes of stress in your life and think about how you can deal with them.
• Evaluate your sleep habits: Evaluate the quality and duration of your sleep.

3.2. Setting goals:

• Set realistic goals: Do not try to change everything at once. Start with small steps and gradually move to your goal.
• Be specific: Determine what exactly you want to achieve (for example, lose weight by 5 kg, run 5 km, sleep 7-8 hours a day).
• Make the goals measurable: Determine how you will measure your progress (for example, weigh it once a week, record the run time, track the duration of sleep).
• Divide big goals into smaller ones: Divide a large goal into smaller and achievable tasks (for example, instead of starting to run 5 km instead of immediately, start by walking for 30 minutes a day).
• Write down your goals: Write down your goals on paper or in electronic form. This will help you remain motivated and focused.

3.3. Planning:

• Make a training schedule: Determine when and where you will play sports.
• Make a power plan: Make a list of products that you will eat, and a plan for eating for a week.
• Determine stress management methods: Select the methods that suit you and include them in your daily routine.
• Create sleep schedule: Go to bed and wake up at the same time every day.

3.4. Start small:

• Do not overload yourself: Start with small loads and gradually increase them.
• Find the activity that you like: Choose the types of activity that bring you pleasure.
• Include physical activity in your daily life: Go to work, climb the stairs instead of an elevator, play sports with friends or family.
• Make small changes in your diet: Add more fruits and vegetables, limit the consumption of processed products and sweet drinks.
• Start with 10-15 minutes of meditation per day: Meditation helps to relax and reassure the mind.
• Go to bed 15 minutes earlier than usual: Gradually increase the duration of sleep.

3.5. Be persistent:

• Do not give up if you can’t do something: Remember that the rejection of bad habits and the introduction of new useful habits is a long process.
• Be patient to yourself: Do not scold yourself for mistakes.
• Reward yourself for the achievements: Mark your successes and reward yourself for achieving goals.
• Find support: Communicate with people who lead an active lifestyle, and get support and motivation from them.

IV. Active lifestyle at different stages of life.

The needs for physical activity and nutrition change at different stages of life.

4.1. Childhood and adolescence:

• The importance of physical activity: It is necessary for normal growth and development, strengthening of bones and muscles, the formation of healthy habits.
• Recommendations: At least 60 minutes of moderate and intensive physical activity every day.
• The importance of proper nutrition: It is necessary to ensure energy, growth and development, the formation of healthy bones and teeth.
• Recommendations: A balanced diet, including products from all food groups. Limiting the consumption of sweet drinks, processed products and fast food.

4.2. Adult age:

• The importance of physical activity: It is necessary to maintain health, prevent chronic diseases, improve mood and well -being.
• Recommendations: At least 150 minutes of moderate intensity of aerobic activity per week or 75 minutes of intensive aerobic activity per week, or equivalent combination. In addition, it is recommended to perform strength exercises at least twice a week.
• The importance of proper nutrition: It is necessary to maintain energy, health and normal weight.
• Recommendations: A balanced diet, including products from all food groups. Limiting the consumption of processed products, sweet drinks and alcohol.

4.3. Elderly age:

• The importance of physical activity: It is necessary to maintain physical and mental activity, prevent falls, improve the quality of life and extend life.
• Recommendations: Recommendations are similar to recommendations for adults, but taking into account individual capabilities and restrictions. It is also important to include equilibrium exercises.
• The importance of proper nutrition: It is necessary to maintain health, prevent nutrient deficiency and maintain muscle mass.
• Recommendations: Nutrition, rich in proteins, vitamins and minerals. Sufficient water consumption.

V. Motivation and maintenance of an active lifestyle.

Motivation is a key factor that helps to start and continue to lead an active lifestyle.

5.1. Find your motivation:

• Determine why you want to lead an active lifestyle: What goals do you want to achieve? What benefit do you want to get?
• Visualize your goals: Imagine how you will look and feel when you achieve your goals.
• Write down your goals and motivation: This will help you remain concentrated and motivated.

5.2. Make an active lifestyle pleasant:

• Choose the types of activity that you like: If you don’t like running, don’t make yourself running. Try something else, for example, swimming, dancing or yoga.
• Go in for sports with friends or family: This will make training more interesting and funny.
• Listen to music or audiobooks during training: This will help you be distracted from fatigue and make training more pleasant.
• Reward yourself for the achievements: Allow yourself something pleasant after training, for example, visiting a cinema or spa.

5.3. Overcome obstacles:

• Find time for physical activity: Turn on your workouts in your daily routine and treat them as an important meeting.
• Do not give up if you have no mood: Remember that even slight physical activity is better than nothing.
• Do not be afraid to ask for help: If you have difficulties, consult a doctor, coach or psychologist.

5.4. Create a supportive environment:

• Communicate with people who lead an active lifestyle: They will be able to share their experience with you and support you.
• Subscribe to blogs and social networks about a healthy lifestyle: This will help you keep up with new trends and get motivation.
• Join the fitness club or sports team: This will allow you to play sports in the company of like -minded people.

VI. Conclusion (conditionally, if necessary for coherence)

An active lifestyle is not just a set of rules and restrictions, it is a conscious choice in favor of health, longevity and full life. This is an investment in its future, which brings invaluable fruits. Start small, be persistent and remember that every step taken towards a healthy lifestyle brings you closer to your goal.