Active lifestyle to maintain health

Active lifestyle to maintain health

I. Physical activity: the foundation of a healthy life

Physical activity is any body movement produced by skeletal muscles, which leads to energy consumption. This concept is wider than just “sport” or “physical exercises”. It covers many activities, from everyday tasks, such as walking and gardening, to structured training, such as running, swimming and strength exercises. The lack of physical activity is a serious problem of public health care associated with an increased risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes, some types of cancer and obesity.

A. Advantages of regular physical activity:

Regular physical activity has a deep and multifaceted effect on human health. Its advantages cover physical, mental and social well -being.

1. Physical health:

   • Cardiovascular system: Physical activity strengthens the heart muscle, improves blood circulation, reduces the level of LDL cholesterol (bad) and increases the level of HDL cholesterol (good), and also helps control blood pressure. This significantly reduces the risk of heart disease, stroke and other cardiovascular diseases.
   • Weight control: Physical activity helps to burn calories and increase muscle mass. The muscle mass is metabolically more active than fatty, so the increase in muscle mass helps to accelerate metabolism and facilitate weight control. Regular exercises combined with a healthy diet are the most effective way to maintain healthy weight.
   • The strength of bones and muscles: Weight exercises, such as walking, running, dancing and strength training, stimulate bone growth and increase bone density, which reduces the risk of osteoporosis and fractures, especially in older people. Power training also strengthen muscles, improve strength and endurance, which facilitates the fulfillment of everyday tasks.
   • Reduction of risk of chronic diseases: Physical activity reduces the risk of developing type 2 diabetes by improving sensitivity to insulin and controlling the level of sugar in the blood. It also reduces the risk of developing some types of cancer, such as colon cancer, breast cancer and endometrial cancer.
   • Improving the immune function: Moderate physical exercises can improve the immune function, stimulating the production of immune cells and improving their function. However, it is important to avoid excessive training that can temporarily suppress the immune system.
   • Increase in life expectancy: Studies show that people who regularly engage in physical activity live longer and have a higher quality of life.

2. Mental health:

   • Improving mood: Physical activity stimulates the production of endorphins, natural chemicals in the brain that have an anesthetic and improving mood effect. Regular exercises can help reduce the symptoms of depression, anxiety and stress.
   • Reducing stress: Physical activity is an effective way to relieve stress. It helps to distract from everyday worries and problems, and also releases tension in the muscles.
   • Improvement: Regular exercises can improve sleep quality. They help to regulate circus rhythms, making sleep deeper and longer. However, it is important to avoid exercises immediately before bedtime, as this may make it difficult to fall asleep.
   • Improving self -esteem: Achieving goals in fitness and observing improvement of their physical form can increase self -esteem and self -confidence.
   • Improving cognitive functions: Studies show that physical activity can improve cognitive functions, such as memory, attention and concentration. This is especially important for the elderly, as it can help reduce the risk of developing dementia and Alzheimer’s disease.

3. Social well -being:

   • The possibility of communication: Train or physical activity in groups make it possible to communicate with other people with similar interests. This can help expand the circle of communication and feel like a part of the community.
   • Support and motivation: Classes with friends or in a group can provide support and motivation, which will help adhere to the training mode.
   • Strengthening family relationships: Physical activity classes with the whole family can strengthen family relationships and create healthy habits in children.

B. Recommendations on physical activity:

The World Health Organization (WHO) recommends to adults (18-64 years old) to devote at least 150 minutes of moderate intensity of aerobic physical activity per week or at least 75 minutes of intensively intensity of aerobic physical activity per week, or the equivalent combination of moderate and intensive activity. To obtain additional health benefits, it is recommended to increase moderate aerobic physical activity to 300 minutes per week or intensive aerobic physical activity up to 150 minutes per week, or an equivalent combination. It is also recommended to perform strength exercises, including the main muscle groups, at least two days a week.

For children and adolescents (5-17 years old), the WHO recommends that at least 60 minutes a day of moderate or intensive physical activity, mainly aerobic. At least three days a week should include intense exercises, including strengthening muscles and bones.

Older people (65 years old and older) should follow the recommendations for adults, how much this is their health. Older people with limited mobility should be engaged in physical activity to improve equilibrium and prevent falls of at least three days a week.

It is important to start slowly and gradually increase the intensity and duration of physical activity. Before starting a new training program, it is recommended to consult a doctor, especially if you have any chronic diseases.

C. Types of physical activity:

There are many types of physical activity that can be included in your active lifestyle. It is important to choose the types of activity that you like and which correspond to your level of physical training.

1. Aerobic exercises:

   • Walking: This is one of the simplest and most affordable types of physical activity. Walking can be part of your daily life, for example, a walk to work or a store.
   • Running: Running is a more intensive walking form that burns more calories and improves the cardiovascular system.
   • Swimming: Swimming is an excellent type of physical activity for people of all ages and levels of physical training. It has a low effect on the joints and trains all muscle groups.
   • Cycling: Cycling is a great way to explore the surroundings and improve your physical shape.
   • Dancing: Dancing is a fun and effective way to improve your cardiovascular system, coordination and flexibility.

2. Power exercises:

   • Lifting weights: The lifting of weights using dumbbells, rods or simulators helps to strengthen muscles and bones.
   • Exercises with your own weight: Exercises with its own weight, such as push -ups, squats, lunges and strips, are also an effective way to strengthen muscles.
   • Using elastic tapes: Elastic tapes are an affordable and convenient way to add resistance to your training.

3. Flexibility exercises:

   • Stretching: Stretching helps to improve flexibility, joint mobility and reduce the risk of injuries.
   • Yoga: Yoga is a comprehensive practice that combines physical poses, breathing exercises and meditation.
   • Pilates: Pilates is a system of exercises aimed at strengthening the muscles of the case, improving posture and flexibility.

II. Proper nutrition: fuel for an active lifestyle

Proper nutrition is an integral part of an active lifestyle. It provides the body with the energy necessary for physical activity, and supports recovery after training. A balanced diet includes a sufficient amount of macro- and micronutrients, as well as water.

A. Macronutrients:

Macronutrients are nutrients that the body needs in large quantities. These include carbohydrates, proteins and fats.

1. Carbohydrates:

   • Role in the body: Carbohydrates are the main source of energy for the body. They are broken down into glucose, which is used by cells to produce energy.
   • Sources: Carbohydrates are found in grain products (bread, rice, pasta), fruits, vegetables, legumes and dairy products.
   • The choice of carbohydrates: Preference should be given to complex carbohydrates such as whole grain products, fruits and vegetables that provide the body with energy for a longer time and contain fiber, vitamins and minerals. The consumption of simple carbohydrates, such as sweets, carbonated drinks and processed products, which can lead to sharp jumps in blood sugar levels should be limited.

2. Squirrels:

   • Role in the body: Proteins are necessary for the growth, restoration and maintenance of body tissues. They also participate in the production of enzymes, hormones and antibodies.
   • Sources: Proteins are found in meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
   • Protein selection: Preference should be given to low -fat sources of protein, such as chicken breast, fish, tofu and legumes. A variety of protein sources is important for providing the body with all the necessary amino acids.

3. Fat:

   • Role in the body: Fats are necessary for the energy reserve, the protection of organs, the assimilation of fat -soluble vitamins and the production of hormones.
   • Sources: Fats are found in vegetable oils, nuts, seeds, avocados, fatty fish and dairy products.
   • Fat selection: Preference should be given to unsaturated fats, such as mono -saturated fats (contained in olive oil, avocados and nuts) and polyunsaturated fats (contained in fatty fish, linen seed and walnuts). The consumption of saturated fats (contained in fatty meat and dairy products) and trans fats (contained in processed products) should be limited.

B. Micronutrients:

Micronutrients are nutrients that the body needs in small quantities. These include vitamins and minerals.

1. Vitamins:

   • Role in the body: Vitamins are involved in many important functions of the body, such as immunity, metabolism and cell growth.
   • Sources: Vitamins are found in various foods, such as fruits, vegetables, grain products, meat, fish and dairy products.

2. Minerals:

   • Role in the body: Minerals are necessary for the health of bones, teeth, blood and nervous system.
   • Sources: Minerals are found in various foods, such as fruits, vegetables, grain products, meat, fish and dairy products.

C. Water:

Water is necessary to maintain the hydration of the body, regulate body temperature, transport nutrients and remove waste. It is recommended to drink at least 8 glasses of water per day, as well as more during physical activity.

D. Healthy nutrition tips:

• Eat a variety of food: This will help provide the body with all the necessary nutrients.
• Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber.
• Choose whole grain products: All -grain products contain more fiber and nutrients than processed products.
• Limit the consumption of processed products, sugar and salt: These products often contain many calories, fats and sodium, but few nutrients.
• Drink enough water: Water is necessary to maintain the hydration of the body.
• Plan your food meals: This will help you adhere to a healthy diet.
• Prepare food at home: This will allow you to control the ingredients and sizes of portions.
• Read the labels on products: This will help you make a conscious choice of food.

III. Healthy sleep: An important component of an active lifestyle

Healthy sleep is an important component of an active lifestyle. During sleep, the body is restored and rebooted. The lack of sleep can negatively affect physical and mental health, as well as your ability to engage in physical activity.

A. The importance of sleep:

• Muscle restoration: During sleep, the body produces hormones that are necessary to restore muscles after training.
• Strengthening the immune system: The lack of sleep can weaken the immune system and make you more susceptible to diseases.
• Improving cognitive functions: Sleep is necessary for the consolidation of memory, concentration and attention.
• Hormone regulation: Sleep helps to regulate hormones that control appetite, metabolism and mood.
• Reduction of risk of chronic diseases: The lack of sleep is associated with an increased risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes and obesity.

B. Recommendations for healthy sleep:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere before going to bed: Take a warm bath, read the book or listen to calm music.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can make it difficult to fall asleep and break the dream.
• Limit the use of electronic devices before bedtime: Blue light from the screens of electronic devices can suppress the production of melatonin, hormone, which regulates sleep.
• Make your bedroom dark, quiet and cool: The perfect sleep temperature is about 18-20 degrees Celsius.
• Contactly engage in physical activity: Regular exercises can improve sleep quality, but avoid exercises just before bedtime.
• Talk to your doctor if you have sleep problems: Your doctor can help you determine the cause of your sleep problems and develop a treatment plan.

IV. Stress management: the key to a sustainable active lifestyle

Stress is a natural part of life, but chronic stress can negatively affect physical and mental health. Stress management is an important component of an active lifestyle, since it helps to maintain motivation, energy and overall well -being.

A. The effect of stress on health:

• Physical symptoms: Stress can cause headaches, muscle tension, fatigue, digestive problems and insomnia.
• Mental symptoms: Stress can cause anxiety, irritability, depression, difficulties with concentration of attention and decision making.
• Behavioral symptoms: Stress can lead to changes in appetite, social isolation, alcohol or drug use.

B. Stress management methods:

• Physical activity: Physical activity is a great way to relieve stress. It helps to release the tension in the muscles and stimulates the production of endorphins, which have an improving mood.
• Relaxation techniques: Relaxation techniques, such as deep breathing, meditation, yoga and progressive muscle relaxation, can help reduce stress.
• Social support: Communication with friends and family can help reduce stress and get support.
• Planning and organization: Effective planning and organization can help reduce the feeling of overload and control the situation.
• Establishment of borders: The establishment of borders and the ability to say no can help protect your time and energy.
• Help search: If you experience chronic stress, seek help from a psychologist or psychotherapist.

V. Creating stable habits of an active lifestyle

The transition to an active lifestyle is not a sprint, but a marathon. It is important to create stable habits that can be maintained in the long term.

A. Tips for creating stable habits:

• Start small: Do not try to change everything at once. Start with small changes and gradually add new ones.
• Be realistic: Set realistic goals and do not expect instant results.
• Make it fun: Choose the types of activity that you like, and make them part of your daily life.
• Find support: Do with friends or in a group to get support and motivation.
• Track your progress: Tracking your progress will help you remain motivated.
• Be filament: Do not be discouraged if you miss the training or break the diet. Just return to your habits the next day.
• Be patient: It takes time to form new habits. Do not give up and you will succeed.
• Reward yourself: Reward yourself for achieving goals, but choose non -food rewards, such as new sports equipment or a trip to the cinema.
• Make it part of your identity: Start seeing yourself as an active person, and it will be easier for you to support your habits.
• Remember your motivations: Remind yourself of the reasons why you want to lead an active lifestyle, for example, improving health, increasing energy or reducing stress.

An active lifestyle is an investment in your health and well -being. Make it a priority in your life, and you will feel better physically, mentally and emotionally. Remember that each step is in the right direction, no matter how small it is, brings you closer to a healthier and happy life.