Physical activity: the key to a healthy body and spirit

Physical activity: the key to a healthy body and spirit

I. Fundamentals of physical activity and its importance to health

1. Determination of physical activity: Physical activity (FA) is any body movement produced by skeletal muscles, which leads to energy consumption. This concept covers a wide range of actions, from everyday affairs, such as walking and climbing the stairs, to structured training, such as running, swimming and playing sports. It is important to distinguish between FA and physical exercises. Exercise is the subcategory of FA, which is planned, structured and repeated movements aimed at improving or maintaining one or more components of physical fitness.

2. The meaning of physical activity for physical health: Regular FA has a multilateral positive effect on physical health, affecting various body systems.

   a. Cardiovascular system: FA strengthens the heart muscle, reduces blood pressure, improves the lipid blood profile (increases the level of “good” cholesterol – HDL and reduces the level of “poor” cholesterol – LDL and triglycerides), reduces the risk of coronary heart disease, stroke and heart failure. Blood circulation improves, which provides the best supply of organs and tissues with oxygen and nutrients.

   b. Corruption apparatus: FA strengthens the bones and muscles, increases the flexibility of the joints, reduces the risk of osteoporosis and arthritis. The coordination of movements and balance improves, which is especially important for the elderly, as it reduces the risk of falls and fractures. Strengthening the muscles of the back and the press helps to maintain proper posture and prevents back pain.

   c. Metabolism: FA helps maintain healthy weight, improves insulin sensitivity, reduces the risk of developing type 2 diabetes and metabolic syndrome. The energy consumption increases, which helps to burn calories and control weight. FA also regulates the level of glucose in the blood, preventing sharp jumps.

   d. Immune system: The moderate FA strengthens the immune system, increases resistance to infections and reduces the risk of developing certain types of cancer. The circulation of immune cells improves, which allows them to respond faster to the invasion of pathogens. FA also reduces the level of inflammation in the body, which is associated with various chronic diseases.

   e. Respiratory system: FA improves the function of the lungs, increases the life capacity of the lungs and increases the efficiency of gas exchange. The ventilation of the lungs improves, which helps to remove carbon dioxide and oxygen intake. Fa also strengthens the respiratory muscles, facilitating breathing.

3. The meaning of physical activity for mental health: In addition to physical health, the FA has a significant positive effect on mental health.

   a. Reducing stress and anxiety: FA promotes the production of endorphins, which have an analgesic and antidepressant effect. The level of stress hormones, such as cortisol and adrenaline, decreases. FA also provides an opportunity to distract from everyday problems and relax.

   b. Improving mood and self -esteem: FA increases the level of serotonin and dopamine, neurotransmitters associated with pleasure and good mood. Self -perception and self -confidence are improving. Achieving goals in training also helps to increase self -esteem.

   c. Risk of depression: Regular FA is an effective means of preventing and treating depression. FA has a similar effect that antidepressants, but without side effects. FA also helps to improve sleep, which is often disturbed in depression.

   d. Improving cognitive functions: FA improves memory, attention, concentration and speed of thinking. The blood supply to the brain improves, which contributes to its normal functioning. FA also stimulates the formation of new neurons and strengthens the connections between them.

   e. Socialization: FA, especially group classes and team sports, provide the possibility of socialization and establishing new contacts. A sense of belonging to the group and support from other people have a positive effect on mental health.

4. The relationship of physical and mental health: Physical and mental health are closely interconnected. Improving physical health with the help of FA, as a rule, leads to an improvement in mental health, and vice versa. Caring for your body has a positive effect on mental state, and vice versa.

II. Types of physical activity and their characteristics

1. Aerobic exercises (cardio):

   a. Definition and Principle Actions: Aerobic exercises are exercises that are performed for a long time with moderate intensity in which the body uses oxygen to produce energy. They strengthen the cardiovascular system, improve endurance and help burning calories.

   b. Examples: Walking, running, swimming, cycling, dancing, aerobics, skating, skiing, rollers.

   c. Benefit: Improving the cardiovascular system, reducing blood pressure, reducing the risk of heart disease, reducing the level of “poor” cholesterol, increasing the level of “good” cholesterol, burning calories, maintaining healthy weight, improving endurance, strengthening the immune system, improving mood.

   d. Recommendations: It is recommended to perform at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week, or their equivalent combination. Activity should be distributed within a week. To obtain additional health benefits, you can increase the time to 300 minutes of moderate activity or 150 minutes of intensive activity per week.

2. Power exercises (anaerobic):

   a. Definition and Principle Actions: Power exercises are exercises that are performed using resistance aimed at strengthening muscles and increasing muscle mass. They improve strength, endurance and bone density.

   b. Examples: Lift weights, work with dumbbells, barbells, simulators, exercises with its own weight (push -ups, pull -ups, squats, lunges), work with elastic ribbons.

   c. Benefit: Strengthening muscles, increasing muscle mass, increasing strength, improving endurance, strengthening bones, reducing the risk of osteoporosis, improving metabolism, burning calories, maintaining healthy weight, improving posture, reducing the risk of injuries, improving self -esteem.

   d. Recommendations: It is recommended to perform strength exercises for all main muscle groups at least twice a week. You should start with a small weight and gradually increase the load. It is important to observe the correct technique of performing exercises in order to avoid injuries.

3. Flexibility exercises:

   a. Definition and Principle Actions: Flexibility exercises are exercises aimed at increasing the mobility of the joints and elasticity of muscles. They improve flexibility, reduce the risk of injuries and improve posture.

   b. Examples: Stretching (static, dynamic, ballistic, proprioceptive neuromuscular facilitation (PNF)), yoga, Pilates, Ta-chi.

   c. Benefit: Improving flexibility, increasing joint mobility, reducing the risk of injuries, improving posture, decreasing muscle tension, improving blood circulation, improving coordination of movements, improving relaxation, reducing muscles and joint pain.

   d. Recommendations: It is recommended to perform flexibility exercises daily or several times a week. Each exercise should be performed slowly and smoothly, delaying in the final position for 15-30 seconds. It is important to avoid sudden movements and overvoltage.

4. Exercise of equilibrium:

   a. Definition and Principle Actions: Equilibrium exercises are exercises aimed at improving equilibrium and coordination of movements. They are especially important for the elderly, as they reduce the risk of falls.

   b. Examples: Standing on one leg, walking in a straight line, tai-chi, yoga, using a balancing board, exercises with eyes closed.

   c. Benefit: Improving equilibrium, improving coordination of movements, reducing the risk of falls, strengthening the muscles involved in maintaining equilibrium, improving propriocetic (sensation of body position in space).

   d. Recommendations: It is recommended to perform equilibrium exercises daily or several times a week. You should start with simple exercises and gradually move on to more complicated. It is important to ensure safety in exercise using the support or help of another person.

5. Everyday physical activity:

   a. Definition and Principle Actions: Everyday fa is FA, which is part of a person’s everyday life, for example, going to work, climbing the stairs, work in the garden, cleaning the house.

   b. Examples: Walking, climbing the stairs, work in the garden, cleaning the house, playing with children, walking the dog.

   c. Benefit: Increasing energy consumption, maintaining a healthy weight, improving the cardiovascular system, strengthening muscles, improving mood.

   d. Recommendations: Try to include more FA in your daily life. Use the staircase instead of an elevator, walk or go to work or study on a bicycle, do a garden, play with your children, walk the dog.

III. Planning and organization of physical activity

1. Definition of goals: Before starting classes, it is important to determine the goals that you want to achieve. The goals should be specific, measurable, achieved, relevant and time-limited (Smart-targets). Examples of goals: weight loss by 5 kg in 3 months, run 5 km in 30 minutes, increase the number of push -ups to 20 times.

2. The choice of types of physical activity: Choose the types of FA that you like and correspond to your goals and opportunities. Consider your preferences, physical fitness, health status and accessibility of various types of activity.

3. Development of a training plan: Develop a training plan, which includes the types of FA, frequency, duration and intensity of classes. Start with small loads and gradually increase them. It is important to observe the balance between the various types of FA (aerobic, power, flexibility and balance exercises).

4. Determination of the frequency, duration and intensity of classes:

   a. Frequency: The number of training per week. It is recommended to engage in FA at least 3-5 times a week.

   b. Duration: The time spent on one training session. It is recommended to engage in aerobic exercises for at least 30 minutes a day, strength exercises-20-30 minutes, exercises for flexibility and balance-10-15 minutes.

   c. Intensity: The level of load during training. The intensity can be moderate or high. Moderate intensity is when you feel a little increased breathing and pulse, but you can talk. High intensity is when you feel significant increased breathing and pulse, and it is difficult for you to talk.

5. Warm up and hitch: Before each training, it is necessary to warm up to prepare the muscles and joints for the load. The warm -up should include light aerobic exercises and stretching exercises. After training, it is necessary to carry out a hitch in order to gradually reduce the load and restore the muscles. The hitch should include light aerobic exercises and stretching exercises.

6. Compliance with the principles of progressive overload: Gradually increase the load during training to stimulate muscle growth and improve endurance. Increase weight, number of repetitions, approaches, speed or duration of training.

7. A variety of training: Include various types of FA in your training to avoid monotony and use different muscle groups.

8. Listen to your body: Pay attention to your body signals and do not overload yourself. If you have pain or discomfort, stop training and consult a doctor.

9. Regularity: The most important thing is the regularity of FA. Try to adhere to your training plan and not miss classes.

10. Motivation: Find ways to maintain motivation for FA classes. Do with friends or in a group, set goals and reward yourself for their achievement, take a training diary, track your results, listen to music during training.

IV. Physical activity for different age groups and health states

1. Children and adolescents:

   a. Recommendations: Children and adolescents should deal with FA for at least 60 minutes a day, mainly aerobic exercises of moderate or high intensity. Include strength exercises and exercises to strengthen bones in your classes at least three times a week.

   b. Examples: Games in the fresh air, playing sports, dancing, swimming, cycling, going to school or studying.

   c. Benefit: Strengthening bones and muscles, improving the cardiovascular system, maintaining a healthy weight, improving mood, improving concentration, development of social skills.

2. Adults:

   a. Recommendations: Adults should engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week, or their equivalent combination. Include strength exercises for all main muscle groups at least twice a week in your classes.

   b. Examples: Walking, running, swimming, cycling, dancing, classes in the gym, yoga, Pilates, gardening, household chores.

   c. Benefit: Improving the cardiovascular system, maintaining a healthy weight, reducing the risk of chronic diseases (cardiovascular diseases, type 2 diabetes, some types of cancer), improving mood, improving sleep, improving cognitive functions.

3. Elderly people:

   a. Recommendations: Older people should deal with Fa as much as their physical capabilities and their health. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week, or their equivalent combination. Include strength exercises for all main muscle groups at least twice a week in your classes. Perform balance exercises to reduce the risk of falls.

   b. Examples: Walking, swimming, aquaerobika, ta-chi, yoga, athletics, work in the garden, household chores.

   c. Benefit: Improving the cardiovascular system, maintaining a healthy weight, reducing the risk of chronic diseases, strengthening bones and muscles, improving balance, reducing the risk of falling, improving mood, improving cognitive functions, maintaining independence and independence.

4. Pregnant women:

   a. Recommendations: Pregnant women who do not have contraindications must continue to engage in FA or start to engage in the FA of moderate intensity. It is recommended to consult a doctor before the start of the FA.

   b. Examples: Walking, swimming, aquaerobic, Yoga for pregnant women, Pilates for pregnant women.

   c. Benefit: Reducing back pain, reduction of constipation, improving mood, improving sleep, maintaining healthy weight, reducing the risk of gestational diabetes, reducing the risk of preeclampsia, preparation for childbirth.

5. People with chronic diseases:

   a. Recommendations: People with chronic diseases should be engaged in the supervision of a doctor or physiotherapist. FA can help improve the state of health and quality of life in many chronic diseases.

   b. Examples:

   • Cardiovascular diseases: Walking, swimming, cycling, cardiorebilization.
   • Type 2 diabetes: Walking, swimming, strength exercises.
   • Arthritis: Walking, swimming, aquaerobika, ta-chi, yoga.
   • Osteoporosis: Walking, strength exercises, equilibrium exercises.
   • Depression: Walking, running, swimming, yoga.

   c. Benefit: Improving the state of health, reducing the symptoms of the disease, improving the quality of life, reducing the risk of complications, improving mood, improving sleep.

V. Overcoming barriers to physical activity

1. Lack of time: Plan your workouts in advance and include them in your daily routine. Start with small loads and gradually increase them. Break workouts into shorter periods of time. Use the staircase instead of an elevator, walk or ride a bicycle to work or study.

2. Lack of motivation: Find ways to maintain motivation for FA classes. Do with friends or in a group, set goals and reward yourself for their achievement, take a training diary, track your results, listen to music during training.

3. Lack of access to sports facilities: Do the FA in the fresh air (walking, running, cycling). Use online training or applications for TA HOUSE.

4. Financial restrictions: Do the FA that does not require large financial costs (walking, running, exercises with your own weight). Look for free classes of FA in your area.

5. Fear of injury: Start with small loads and gradually increase them. Follow the correct technique for performing exercises. Warm up before training and a hitch after training.

6. Health problems: Consult a doctor before the start of the FA. Choose the types of FA that are suitable for you for health reasons. Take the FA under the supervision of a doctor or physiotherapist.

VI. Nutrition and hydration for optimal physical activity

1. The role of nutrition in physical activity: Proper nutrition provides the body with the energy necessary for FA, helps to restore muscles after training and supports general health.

2. The basic principles of nutrition for engaged in physical activity:

   a. Macronutrient balance:

   • Carbohydrates: The main source of energy for FA. Choose complex carbohydrates (whole grains, vegetables, fruits) instead of simple carbohydrates (sweets, carbonated drinks).
   • Squirrels: Necessary for the restoration and growth of muscles. Eas enough protein (meat, fish, poultry, eggs, dairy products, legumes).
   • Fat: Important for hormonal balance and assimilation of fat -soluble vitamins. Choose healthy fats (unsaturated fats contained in olive oil, avocados, nuts, seeds).

   b. Micronutrients: Vitamins and minerals are necessary for the normal functioning of the body and maintaining health. Use a variety of products rich in vitamins and minerals (vegetables, fruits, whole grain products, dairy products, meat, fish).

   c. Hydration: Important to maintain normal body temperature, prevent dehydration and improve performance. Drink enough water before, during and after training.

3. Recommendations for nutrition before, during and after training:

   a. Before training: Use products rich in carbohydrates to provide the body with energy. Avoid fatty and heavy food, which can cause discomfort during training.

   b. During training: Drink water or sports drinks to maintain hydration. If the training lasts more than an hour, use a small amount of carbohydrates (for example, sports gels or bars).

   c. After training: Use products rich in proteins and carbohydrates to restore muscles and make up for glycogen reserves.

4. The role of sports nutrition: Sports nutrition can be useful for athletes and people involved in the FA of high intensity. However, most people can get all the necessary nutrients from a balanced diet.

   a. Protein supplements: It can be useful for restoration and growth of muscles, especially after strength training.

   b. Creatine: It can increase strength and endurance during training.

   c. BCAA: They can reduce muscle pain after training.

   d. Sports drinks: They contain electrolytes and carbohydrates that help maintain hydration and energy during long training.

5. The importance of an individual approach to nutrition: Nutrition needs can vary depending on age, gender, level of FA, health status and goals. It is recommended to consult a nutritionist or sports doctor to develop an individual food plan.

VII. Safety in physical activity

1. Medical examination: Before starting classes, it is recommended to undergo a medical examination in order to exclude contraindications and evaluate the state of health.

2. Warm up and hitch: Before each training, it is necessary to warm up to prepare the muscles and joints for the load. After training, it is necessary to carry out a hitch in order to gradually reduce the load and restore the muscles.

3. Correct technique for performing exercises: Follow the correct technique for performing exercises to avoid injuries. If necessary, contact a coach or instructor.

4. Gradual increase in load: Gradually increase the load during training to avoid overload and injuries.

5. Using protective equipment: Use protective equipment (helmets, knee pads, redemptions) when classes with traumatic sports.

6. The choice of suitable shoes and clothes: Wear comfortable and suitable shoes and clothes that do not constrain movements and allows the skin to breathe.

7. Hydration: Drink enough water before, during and after training to prevent dehydration.

8. Accounting for weather conditions: Avoid FA in hot or cold weather.

9. Listen to your body: Pay attention to your body signals and do not overload yourself. If you have pain or discomfort, stop training and consult a doctor.

10. Recognition of symptoms of overtraining: Overcoming can lead to a deterioration in the results, injuries and health problems. Symptoms of overtraining include fatigue, decreased motivation, sleep disturbance, reduction of appetite, muscle pain and joints, increased irritability. If symptoms of overtraining appear, it is necessary to reduce the load and let the body rest.

VIII. Monitoring and assessment of physical activity effectiveness

1. Maintaining a training diary: Keep a training diary in which record the types of FA, frequency, duration, intensity, your sensations and results.

2. Tracking progress: Track your progress in achieving your goals. Measure weight, body volumes, pulse alone, blood pressure, test results for physical fitness.

3. Regular assessment of health status: You regularly undergo a medical examination and consult your doctor.

4. Correction of training plan: Correct your training plan depending on your progress, health and goals.

5. Using technologies for monitoring FA: Use fitness trackers, smart watches, smartphones to track your FA, sleep, pulse and other indicators.

IX. Physical activity as part of a healthy lifestyle

1. The relationship of physical activity and other components of a healthy lifestyle: FA is one of the most important components of a healthy lifestyle, along with proper nutrition, sufficient sleep, rejection of bad habits and stress management.

2. Integration of physical activity into everyday life: Try to integrate FA into your daily life, making it part of your routine. Use the staircase instead of an elevator, walk or go to work or study on a bicycle, do a garden, play with your children, walk the dog.

3. Attraction to physical activity of family and friends: Do Tha together with your family and friends. This will help you maintain motivation and make the FA lessons more pleasant.

4. Creating a supporting environment: Create a supporting environment for FA. Engage in groups, communicate with people who lead an active lifestyle, visit sports events.

5. Search for pleasure from physical activity: Find the views of FA that you like and bring pleasure. This will help you adhere to your training plan and make FA part of your life.

X. The role of the state and society in the promotion of physical activity

1. State policy in the field of physical activity: The state must develop and implement state policy aimed at promoting the FA among the population. This policy should include educational programs, the creation of conditions for the classes of FA, support for sports organizations and events.

2. The role of educational institutions: Educational institutions should include in their curricula the lessons of physical culture and sports, as well as create conditions for the classes of FA outside the lessons.

3. The role of the media: The media should actively cover the topics related to FA and promote a healthy lifestyle.

4. The role of medical workers: Medical workers must advise patients on FA questions and recommend it as a means of prevention and treatment of various diseases.

5. The role of sports organizations: Sports organizations should organize sports events and competitions, as well as provide the population with the opportunity to engage in various sports.

6. The role of employers: Employers must create conditions for the classes at the workplace (organize sports halls, conduct sports events, provide discounts on subscriptions in fitness clubs).

7. Creating an affordable environment for physical activity: It is necessary to create an affordable environment for the classes of FA, including parks, squares, sports grounds, bicycle paths, pedestrian areas.

8. Physical activity stimulation programs: It is necessary to develop and implement FA stimulation programs, including financial incentives, competitions and promotions.

9. Attraction to physical activity of socially vulnerable groups of the population: It is necessary to develop special programs aimed at attracting socially vulnerable groups of the population (people with disabilities, elderly people, people with a low income).

10. International cooperation in the field of physical activity: It is necessary to develop international cooperation in the field of FA, exchange experience and advanced practices with other countries.