What is healthy lifestyle definition for schoolchildren? Healthy lifestyle - basic principles (HLS). Formation of the foundations of a healthy lifestyle

A healthy lifestyle is a complex concept that includes many components. This includes all areas of human existence - from nutrition to emotional mood. This is a way of life aimed at completely changing previous habits regarding food, physical activity and rest.

In this article we will try to consider in detail all the components of a healthy lifestyle, as well as study the factors that prevent a person from achieving health and psycho-emotional balance.

The relevance of a healthy lifestyle is due to the increase and change in the nature of the loads on the human body due to the increase in technogenic and environmental risks, and the complication of the social structure. In the current situation, concern for the health and well-being of the individual is associated with the survival and preservation of humans as a species.

It is impossible to explain what a healthy lifestyle (HLS) is in a few words. According to the official definition, it is a lifestyle aimed at promoting health and preventing disease. Supporters of healthy lifestyle as a philosophical and sociological direction consider this concept as a global problem and an integral part public life. There are other aspects of the concept of healthy lifestyle - psychological, pedagogical, medical and biological, but there is no sharp distinction between them, since they all solve one problem - strengthening the health of the individual.

Medical experts believe that 50% of health depends on lifestyle, the remaining influencing factors are distributed as follows: environment - 20%, genetic base - 20%, level of healthcare - 10%.

A healthy lifestyle is a prerequisite and a necessary condition for:

Full development of various aspects of human life;
Achievement of active longevity by a person;
Active participation of a person of any age in social, labor, family activities.

Interest in this topic arose relatively recently (in the 70s of the 20th century) and was associated with changes in lifestyle modern man, increasing life expectancy, global changes in the human environment, increasing influence of environmental factors on human health.

Modern people began to lead a less active lifestyle, eat more food and have more free time. At the same time, the speed of life has increased significantly, which has increased the number of stress factors. Doctors note that the number hereditary diseases is increasing every year. In this regard, the question of how to stay healthy (spiritually and physically) and at the same time live long and actively becomes very relevant.

The benefits of a daily routine

How to lead a healthy lifestyle? First, you should review your daily routine. No healthy life schedule can include going to bed after midnight and waking up at 2 pm on weekends. If you don’t have enough time to do things during the day, you need to either reduce the number of tasks or do them faster. This requires a systematic approach to time management.

A rational regime of work and rest involves a reasonable alternation of periods of physical and mental stress with periods of complete relaxation. In other words, sleep should be complete (7-8 hours for an adult) and rest on weekends should be just as complete.

The need for a balanced diet

Healthy eating is a very broad concept (voluminous scientific works have been written about it), but the basic principles of a rational approach to food are as follows:

Food must be exclusively natural and contain all the necessary macro- and microelements and vitamins. It is advisable that an individual diet be drawn up by a nutritionist.

Active lifestyle

Reasonable promotion of a healthy lifestyle necessarily includes items related to physical activity. Advances in science and technology have made human life much easier, but at the same time have significantly reduced his physical activity. People are walking less and less: now you can order and receive goods and groceries without leaving your home.

However, to maintain the functional status of the body, movement is simply necessary. Those starting to practice a healthy lifestyle should devote at least 30 minutes a day to physical exercise: physical activity is one of the main factors influencing human health. What type of physical activity to engage in is something everyone decides for themselves, in accordance with their age, temperament and capabilities.

It can be:

Exercises in the gym;
Race walking or running;
Classes in the pool;
Bicycle rides;
Home gymnastics classes;
Yoga and qigong gymnastics.

The possibilities for realizing your motor potential are unlimited - you can start with walking (it is better to walk in forested areas), and then gradually increase the load. Particular attention should be paid to the health of the spine: functional state(flexibility and mobility) of this part of the musculoskeletal system is the main indicator of the youth of the body. Remember that movement is life!

Quitting bad habits

Smoking, alcoholic drinks, unhealthy food habits (salty foods, chips, sweets, soda) - all these are factors that destroy health. Healthy and conscious life implies a categorical rejection of the above “pleasures” in favor of more healthy options. Giving up bad habits is a key point for all adherents of a healthy lifestyle - this is where the practice should begin.

Strengthening the body and preventing diseases

The list of factors that promote health necessarily includes procedures to strengthen the body and harden it. Improving immune status is a complex event that requires gradual and patient implementation. You can strengthen your body with pharmaceutical drugs, increasing protective forces (Eleutherococcus, tincture of ginseng), homemade herbal remedies, as well as through hardening.

Hardening – not necessarily swimming in an ice hole and dousing yourself cold water. A regular one will do for starters. cold and hot shower: in this case, the temperature difference at the initial stage may be minimal. Hardening the body increases immune status, strengthens vascular system, stimulates the autonomic nervous system and raises the overall tone of the body.

It is imperative to monitor your mental state and nervous systems s. Excitement, stress, tension, irritability are the direct causes early aging. In addition, a nervous state negatively affects physiological processes and contributes to pathological changes in tissue and cellular structures of the body. And one more thing - if you are angry and nervous, do it openly, do not accumulate negative emotions in yourself.

Add to list preventive measures Strengthening and stabilizing health necessarily includes body weight control. Excess weight is always an additional risk of cardiac, vascular, endocrine and many other pathologies.

People over 45 years of age are recommended to regularly undergo a full clinical examination: with age, the risk of diseases such as hypertension, diabetes, ischemic disease hearts. Identification of these and other ailments on early stage– the basis of successful therapy.

1. A healthy lifestyle as a means of maintaining and strengthening human health

A healthy lifestyle is a way of life aimed at maintaining and improving people's health. A healthy lifestyle is promoted by:

Physical exercise;

Hardening;

Proper nutrition.

These interfere with a healthy lifestyle bad habits like smoking, drinking alcohol and drugs.

A prerequisite for a healthy lifestyle is a properly structured work and rest schedule.

Human work is diverse. It includes both mental and physical activity of a person and represents, on the one hand, the content of life, and on the other, the stages of improving the mental, spiritual and physical development of the individual.

However, in order to properly organize your work and ensure high performance, while avoiding overwork, it is necessary to provide for alternation different types activity and rest, based on the general physiological laws of the functioning of the body.

Throughout the day, the state of the body and its performance are subject to clear rhythmic periods. The highest level of the body's performance is observed in the morning (from 10 to 12 o'clock), and then there is a slight decrease. A repeated increase in performance is observed from 16 to 18 hours. In the evening hours, body functions decrease significantly, and the start of a new day is accompanied by low performance.

Due to changes in working capacity, labor productivity also changes. Therefore, work should be planned in such a way that the most difficult and responsible work occurs during those hours when performance is at a high level.

In order not to waste energy and time in vain, it is necessary that all activities be planned. Planning will allow you to evenly distribute work and avoid unnecessary overload and fatigue.

During work, it is advisable to take several breaks, which should be filled exercise, or, especially if you spend time reading books or on the computer, eye exercises.

To ensure that the work is not accompanied by unnecessary waste of energy, it is necessary to prepare the workplace:

Ventilate the room;

Remove unnecessary objects that interfere with work;

Adjust lighting;

Eliminate everything that can distract from productive work.

Violation of these conditions contributes to the occurrence of fatigue, fatigue, which can become chronic and turn into overwork, which is much more difficult to cope with. This requires a long rest, and sometimes even treatment.

Free time can be spent, depending on your interests, in the world of art, literature, technology, and sports.

On the one hand, this is a switching of activities, and on the other, broadening one’s horizons, one of the ways of self-improvement. It is important that during free time there is a component active actions. You should exercise at least twice a week for 2-3 hours.

Periodic alternation of wakefulness and sleep is also one of the manifestations biological rhythms. Sleep is rest. The duration of sleep should be at least 7-8 hours, and the best time to sleep is from 22 to 6 am.

Inhibition processes in the cerebral cortex that occur during sleep must be replaced in the morning by excitation processes that are stimulated by exercise, breakfast, and a walk.

2. The influence of bad habits on human health

A healthy lifestyle involves eliminating or minimizing factors that negatively affect human health.

Factors that can cause irreparable harm to a person’s health, mental and spiritual development, include the following bad habits:

Smoking,

Drinking alcoholic beverages

Use of toxic and narcotic substances.

According to the UN, 3 million people die from smoking every year in the world, that is, 1 person dies from smoking every 13 seconds. Wherein harmful substances affect not only the smokers themselves, but also those who are close to them and are forced to inhale tobacco smoke.

According to the World Health Organization (WHO), about 90-95% of lung cancers, 45-50% of all cancers and 20-25% of cardiovascular diseases are caused by smoking. Risk of dying from lung cancer in smoking men it is 22 times higher than in non-smokers. Smoking is the main cause of malignant neoplasms of the lip, oral cavity and pharynx, larynx, and esophagus.

Smoking also contributes to the development chronic gastritis, peptic ulcer stomach and duodenum. Smokers are more likely to experience relapses of these diseases, and they are more difficult to treat.

Alcohol belongs to the group of neurodepressants - substances that inhibit the activity of brain centers, reduce the supply of oxygen to the brain, which leads to weakening of brain activity and poor coordination of movements, confused speech, blurred thinking, loss of attention, the ability to think logically and make the right decisions, even to the point of insanity.

Statistics show that the majority of those who drowned were intoxicated, every fifth traffic accident is related to alcohol, a drunken quarrel is the most common cause of murder, and a drunk person is the first to be robbed.

In Russia, persons in a state of alcohol intoxication, is done:

81% kills

87% severe bodily injury,

80% of rapes

85% of robberies,

88% of hooligan actions.

Sooner or later you always drinking man heart disease occurs gastrointestinal tract, liver, etc. In addition, the drinker experiences disintegration and degradation of personality (partial or complete).

Painful changes in the nervous system that occur in drunkards, various internal organs, metabolic disorders, personality degradation lead to rapid aging and decrepitude. The average life expectancy of alcoholics is 15-20 years less than usual.

Drugs are poisons that have a depressing effect on all organs and tissues, and especially on the central nervous system. Unlike alcoholism, when a person continues to work, albeit with low productivity, drug addiction leads to rapid loss of ability to work and leads to death. The average life expectancy of drug addicts is 30 years.

Exists a large number of substances (drugs) that can have an intoxicating effect on humans. These substances, which actively affect the nervous system and human psyche, are called psychoactive or intoxicating substances (narcotics).

As a result of drug use, drug addiction develops - a special serious illness that consists in the formation of a persistent dependence of a person, his physical and mental well-being, on the presence or absence of a drug in the body.

Along with drugs, there are a large number medicines, as well as household and industrial chemicals that can cause, thanks to toxic effect on the brain, a state of stupefaction.

Such substances (drugs) are called toxicants, and the painful condition caused by dependence on them is called substance abuse.

At the same time, the formation of drug and substance abuse is characterized by the development of the following signs:

Mental dependence;

Physical dependence;

Tolerance.

The death of patients is caused not only by complications serious illnesses caused by drugs, but also by drug overdose, accidents and suicides while intoxicated or during withdrawal.

In addition, patients die from vascular thrombosis, HIV infection, and blood poisoning from using dirty syringes.

Currently being strengthened the legislative framework and punishments for people who facilitate the distribution of narcotic substances are being tightened (see Appendix No. 1).

3. Basic criteria of human health

Along with other means that heal our body, prevent diseases, slow down the onset of old age, and lengthen our lives, adequate sleep and a balanced diet are extremely important.

With sleep disturbances and poor nutrition, everything that gymnastics, athletics, and the strictest health regime have given to health can be negated in the shortest possible time.

Sleep is the most the right remedy, eliminating all symptoms of fatigue and quickly restoring strength in the body. During sleep, consciousness turns off and only some areas not covered by inhibition continue to function and give rise to extraordinary dreams.

During deep sleep, blood pressure drops, heart activity weakens, and it becomes more rare breathing, metabolism slows down, muscle tone often decreases, and skeletal muscles relax. Thanks to this, the body rests.

Healthy people fall asleep immediately deep sleep, which becomes more superficial in the morning. They wake up cheerful and refreshed. Neurosthenics and overtired people have shallow sleep.

The experiments of a number of scientists found that in people whose sleep time was delayed by 3 hours, their memory was weakened by 50%. The same was recorded in relation to intelligence and perceptual ability.

Systematic disruption of sleep patterns can cause hypertension and stomach ulcers. The time of night's sleep sufficient to rest the central nervous system varies for different ages.

People aged 20-50 should sleep at least 8 hours a day, older people - 6-7 hours, and teenagers aged 14-16 years - 9-11 hours.

Normal nutrition is one of the the most important factors, promoting health, increasing the ability to work and the body’s resistance to all external influences.

For each of us, whether we work physically, enjoy sports or engage in mental work, food is a source of the energy that is necessary both when our body is in motion and when it is at rest.

Energy is consumed during active muscle contraction and during sleep. At the same time, during sleep, the work of the heart and blood supply to all organs and tissues continue, the work of the respiratory apparatus and gastrointestinal tract continues. Energy consumption in an animal body is associated with the formation of heat, without which our body could not always maintain the same temperature necessary for the life of its cells.

The main nutrients for humans are:

Carbohydrates,

Mineral salts,

Vitamins,

All these substances that make up our body do not remain unchanged. Some of them undergo transformation, destruction, disintegration into simpler ones chemical structure substances or, as they say, “oxidizes,” “burns,” releasing the energy necessary for the life of the organism.

At the same time, food coming from outside provides the body throughout a person’s life with the material that maintains the warmth necessary for tissues and constant cell growth. Abundant food rich in sugar and starch in the absence of physical work, much to the displeasure of lovers of sweets and starchy foods, leads to obesity.

If there is a lack of iodine in food, thyroid disease, sodium and chlorine deficiency develops ( table salt) leads to disruption of cardiac activity and water metabolism, dizziness and fainting. Magnesium takes part in processes related to cardiac activity, and potassium is related to water content in tissues, and acid-base balance.

Excessive salt content in food contributes to gout, arteriosclerosis, and hypertension.

Food should be varied and tasty prepared. It must be taken at least three times a day, hot, at strictly prescribed times.

4. The need for physical education

Physical culture and sports are the most effective means for long-term preservation of youth, health and prolongation of human life.

Physical exercises, varied in form, have a comprehensive effect on the body, are accessible and can be successfully used by a person of any age. Selected taking into account the state of health, age and gender characteristics, physical exercises, activating, strengthening and training all organs and systems of the body, are a source of unique sensations of bodily joy, muscle freshness, excess energy and general cheerfulness.

At the same time, it has been proven that any movements that possibly affect the muscles, for example, walking, breathing exercises, gardening, and various types of games have a positive effect on all body functions to the same extent in both mental and physical workers.

Sport has a positive effect on the central nervous system and everything the most important organs and systems of the human body. When playing sports, you can change the strength of physical stress, shorten or lengthen distances, reduce or increase the time allotted for training.

When engaging in physical exercise, you must follow the following basic rules:

1. Graduality and accessibility. This means that exercises should be selected that are accessible at first and only as they are mastered should they be gradually complicated. The load should also be accessible, and only as your training level increases should it be gradually increased.

2. Classes should be emotional.

3. During classes, it is necessary to make maximum use of fresh air.

4. Systematicity and regularity of classes. These are absolutely necessary conditions when engaging in physical exercise. If you cannot exercise regularly, it is better not to start exercising.

5. Use of environmental factors for hardening

It is necessary for every person to understand the exceptional importance of hardening the body.

Hardening with natural factors using sun rays, ambient air temperature and water procedures protect the body from colds(for example, influenza, sore throat, pneumonia, bronchitis, upper respiratory tract disease), often accompanied by severe complications.

Hardening is available to everyone, it does not require any special devices or special home environment and can be carried out throughout the year. Hardened people are able to walk in severe frosts in winter in light clothing, without a coat, and make long swims in icy water.

Any type of hardening is inevitably associated with skin care, which performs such functions as protecting the body from various damages, adapting it to the external environment, releasing end products of metabolism, regulating the heat consumed by the body. The skin, which perceives various irritations to which the human body is exposed, through the nervous apparatus embedded in it, is in constant and close connection and interaction with external environment and with the cerebral cortex.

External irritations received by the skin from sun and air baths or water treatments, through complex reflexes, affect the central nervous system, and through it, the functions of the body.

The sun's rays have healing properties thanks to thermal, light and chemical qualities.

Sun hardening increases metabolism, increases the number of red blood cells (balls) in the blood, and increases the release of sweat and toxic metabolic products.

The influence of sunlight on mood and performance is noted, which occurs due to the stimulating effect of solar radiation on the nervous system.

Sunbathing should be taken in a lying position with the head slightly elevated and, if possible, protected, wearing sunglasses. Start sunbathing with 5 - 10 minutes, adding 5 minutes daily and gradually increasing the exposure to one hour. Physically strong people can bring it up to two hours.

Hardening with air baths is possible all year round: in summer - outside the room, and in winter - in the room. Morning hygienic gymnastics should also be accompanied by an air bath and performed in the nude.

According to thermal sensations, air baths are divided:

For cold weather (6-14 °C),

Cool (14-20 °C),

Indifferent (20-22 °C),

Warm (22-30 °C).

Hardening should begin at an air temperature of 20-22C°, the duration of the first air bath is 10-15 minutes.

By increasing the daily air bath intake by 10-20 minutes, gradually increase it to two hours.

Hardening with cold water- the most common and most effective way to make the body immune to low temperatures.

Cold water procedures, when used systematically, significantly improve human health, protect against diseases of the upper respiratory tract, as well as flu and sore throat. Cold baths invigorate, revitalize, and increase performance.

According to thermal sensations, they are distinguished:

Cold water treatments (below 20 °C),

Cool (20-33 °C),

Indifferent (34-35 °C),

Thermal (36-40 °C),

Hot (above 40 °C).

Hardening the body should firmly become part of our everyday life, just as morning exercises became part of it.

1. Organization of work and rest of students in the secondary school system vocational education

The learning process in the system of secondary vocational education, the forms of its organization, methods and requirements differ significantly from school ones.

This causes a number of difficulties:

Didactic,

Socio-psychological,

Professional.

Didactic difficulties are associated with changes in teaching methods, with a larger volume of classes than in secondary school, and often with poor school preparation or a significant break in studies.

Social and psychological difficulties are caused by changes in students’ lifestyle. Many people change their place of residence, which causes a change in environment and the need to independently manage their household.

Professional difficulties arise for students due to the fact that major disciplines do not begin in the first year;

The process of shaping the future of students at the initial stage requires the study of general humanitarian and socio-economic disciplines, foreign language, mathematical and natural science disciplines.

And only later does more in-depth special (professional) training begin.

Students' knowledge of the basics of the culture of intellectual work contributes to the preservation of health and ensures high efficiency of intellectual work with minimal nervous costs.

A special science is devoted to these aspects - mental hygiene, which studies educational activities and production environment from the point of view of their influence on the human body.

At the same time, the negative factors that await a person engaged in mental work depend not only on the specifics of the work itself, but also on the conditions in which it is performed.

Students become overtired, to avoid which it is necessary to observe correct mode day. Following a daily routine helps improve performance, successfully complete tasks, and learn new material. During mental work, three stages of fatigue are observed.

Small changes lead to big changes. Use these simple tips, take a step in the right direction and turn your body into an impenetrable fortress!

You may think you've already taken a giant step towards a healthier lifestyle, but the truth is that eating well isn't just about drinking protein shakes and whipping up a dozen egg whites for breakfast. If you really want to restore your health or are just looking to replenish your supply vitality, you need to understand that sometimes minor but correct changes are enough to achieve the goal. Change your taste habits a little, dust off your shoes for active rest– and this can be a great starting point. Use these 40 tips as a road map to your path to better health.

1. Avoid refined foods

Eliminating refined, powdered foods can make a big difference in your diet. These foods are so heavily processed that they typically no longer contain any real nutrients. Avoiding junk food will not only help you control your weight and maintain your normal level glucose in the blood, but will also leave more room for nutrient-rich foods full of vitamins and microelements. Trade the energy boost (and crash) of a sweet glazed donut for much healthier fresh fruits, vegetables and whole grains.

2. Take fish oil

Fish oil helps fight depression, heart disease and type 2 diabetes. In addition, it reduces the risk of developing cancer and improves the composition of body tissues. Considering the possible benefits, fish oil can easily be called a supplement that everyone should take. 3-6 grams per day will be enough for you, depending on how often you eat fatty fish.

3. Drink green tea

Packed to the brim with powerful antioxidants, it helps prevent the development of certain diseases and supports feeling great. Green tea is rich in catechins, antioxidants that neutralize free radicals and protect cells from damage. It has also been reported that green tea prevents the development of cardiovascular pathology, in particular arterial hypertension and congestive heart failure. Green tea speeds up your metabolism and dramatically increases calorie burning. You can turn even plain water into a real healing elixir by quenching your thirst with 2-3 cups of green tea every day.

4. Get some sun

Don't forget to get out in the sun. Sunlight - great way increase production in the body. Vitamin D strengthens bone tissue and helps fight depression. Try to spend 15-20 minutes in the sun every day.

5. Don't overeat

We live in a world where many people eat constantly - even when they are not hungry. Fight this habit. By getting up from the table with the feeling that you would like to eat more, you can stop the accumulation of fatty tissue. Thus, even if you encounter overeating on some day, a fasting day will help you compensate for this.

6. Spend time on HIIT cardio

High-intensity exercise is not only a great way to improve physical condition, but also an excellent assistant in the fight against stress, stimulating the secretion of endorphins in the body, the hormones of happiness. At least 20-30 minutes of high-intensity training three times a week will give excellent results.

7. Sleep 8 hours every night

35. Buy dark chocolate

No, that doesn't give you the right to empty a box of Snickers in the middle of the night. But if from time to time you crave chocolate, indulge yourself and eat one piece of dark chocolate a day. Dark chocolate contains at least 60-70% cocoa and is rich in flavonoids, which have a beneficial effect on the health of your body. Allow yourself to enjoy chocolate, and the rest of the time it will be easier for you to stay on track and carefully control your caloric intake.

36. Stretch

Despite obvious benefit exercises for, many of us pay very little attention to them. Meanwhile, stretching develops flexibility, improves coordination and balance, and promotes blood circulation in the body. Spend 10 minutes a day stretching and deep breathing; this will help you relax, fill you with energy, relieve stiffness and muscle tension.

37. Throw out artificial sweeteners

It's clear that it's best to stay away from sugar, but don't think that replacing it with artificial sweeteners will be a great solution. These babies chemical industry threaten you with headaches, anxiety and digestive problems. In short, you won't feel your best.

38. Listen to your body

If there is a golden rule of dieting that everyone must remember, it is “there are no ironclad rules.” A diet that is perfect for one person may be a disaster for another. Every person is unique. Of course, for all diets, fundamental principles are relevant, such as adequate caloric intake and sufficient protein intake, but there is always room for maneuver. Listen to your body and make adjustments. This is the best path to success.

39. Step into a green world

Make green leafy vegetables the centerpiece of your diet. Three leafy vegetables that you can never have enough of are kale, spinach and broccoli. They are rich in antioxidants, dietary fiber and vitamins K, C and A. By the way, cabbage contains more than beef, and these mighty vegetables contain virtually no calories.

40. Walk more often

Walking shouldn't be your only exercise, but it's a great way to stay active while burning a few extra calories. A simple exercise that can be done daily. As a low-intensity, joint-friendly form of physical activity, walking strengthens the heart, burns calories, improves cardiovascular fitness, and strengthens bones.

Today we will talk about a healthy lifestyle (HLS). Every person in his life has heard words about a healthy lifestyle, that it helps to live up to 100 years and look young and well-groomed. But why then do we neglect this and do not try to fulfill the basic elements of a healthy lifestyle? Maybe because we don't know what it is. But if you look into this issue, then there is nothing impossible for a person.

What is a healthy lifestyle and its components.

Healthy lifestyle- is a way of life that is aimed at preventing diseases and strengthening the human body with the help of simple components - proper nutrition, playing sports, giving up bad habits and being calm and not causing nervous shock

Changes in the environment, work that causes stress, news that constantly broadcasts bad things make a person think about a healthy lifestyle. political situation and military operations in different countries. All this worsens health. But all this can be solved if you remember such points as:

It is necessary to cultivate the habit of leading a healthy lifestyle from early childhood;
know that the environment does not always benefit the human body;
remember that cigarettes, alcohol and drugs cause irreparable damage to human health;
proper nutrition improves health, reduces the risk of cardiovascular diseases, improves the condition of skin, hair and nails, and also promotes better digestion;
playing sports makes you feel energetic throughout your life;
emotional, psychological and spiritual well-being.

We will look at how each element of a healthy lifestyle affects a person and what needs to be done for this.

To understand more about why to lead a healthy lifestyle, it is worth understanding what a person who does not do this looks like.

A person's life without a healthy lifestyle

A person who leads a healthy lifestyle stands out in the crowd. But why can’t every person constantly improve their well-being? Everything is connected with the people who surround a person. For example, if the family does not like to play sports, then the child will refuse to run or exercise in the morning. If the whole nation loves to eat in a cafe fast food, which are located on every corner, then even one person will not resist it. This situation is developing in America, when people living in the country began to be called a “fast food nation.” What happens if pregnant women stop taking care of their health? This situation could lead to the birth of an entire generation healthy babies. In addition, it is worth remembering about genetic inheritance. Scientists at Maastricht University have proven that bad habits on the paternal side are passed on not only to children, but also to grandchildren and great-grandchildren. This means that a generation of people with bad habits and poor health will grow up in the family.

Added to all this is office work, which is sedentary, and by a certain age makes itself felt in the form of obesity, musculoskeletal disorders and other diseases. The stress that accompanies the working day leads to disruption of the nervous and cardiovascular systems.

A person can fight these factors on his own if he finds a place in his life to lead a healthy lifestyle. But there are moments that a person cannot influence, and they have a negative impact on the human body. These factors include the ecological state of the environment. Polluted water bodies, exhaust gases, increased background radiation and much more reduce human life by tens of years. Every year the number of people who get cancer increases. Frequent headaches that occur in people living in a metropolis associated with high noise levels. How many people, including young people, suffer from changes in weather conditions? How many young people are dying from diseases that previously only affected humans? old age? You could say that a lot...

Only a person is able to change this or at least reduce the impact of negative environmental factors on his body. To do this, it is enough to lead a healthy lifestyle.

Sports and healthy lifestyle

Healthy lifestyle is an active movement. Many people are driven to exercise by their sedentary lifestyle. If you start to feel short of breath while climbing the stairs, it’s time to go in for sports.

Sport allows you to improve the condition of the body, both inside and outside. An active lifestyle improves blood circulation, strengthens the cardiovascular system, improves metabolism, strengthens immune system, allows you to reset overweight and much more.

It is very easy to play sports. Firstly, you can go to fitness centers and sign up for gymnastics or dance classes. All this will allow you to strengthen your body and exercise under the supervision of trainers who know what loads to give to a particular person. Of course, this option may not be suitable for everyone, as it requires certain material costs. The second option is suitable for people who are financially limited. Today there are many sports grounds that allow you to play sports; you just need to decide on its type.

Run- the most popular sport. It is best to use warm-up or jogging. This type allows you to strengthen the body, especially the play of the legs and buttocks, relieve tension after a hard day, make breathing smooth and improve blood circulation. In one hour of exercise you can burn 800-1000 calories.

A ride on the bicycle a great opportunity to improve your well-being. Helps improve blood circulation and metabolism, strengthen leg muscles. One hour of exercise allows you to burn 300-600 calories.

Every family has a simple Sports Equipment- jump rope. Jumping rope can replace jogging, especially if it's raining outside. To strengthen your body, it is enough to devote 5 minutes of your time every day to jumping rope.

In the snowy winter, skiing improves blood circulation and makes all muscles elastic. In summer, skiing is replaced by swimming, which has the same effect on the body.

Don't forget about sports games such as volleyball, basketball, tennis, football. In this case, you can involve the whole family or friends in active sports. In this case, it will not only be useful, but also fun.

Proper nutrition

Healthy lifestyle - this is proper nutrition, which is combined with exercise. Many people think that wholesome and healthy food is not tasty. But today food industry allows you to make any dish delicious. Therefore, if you want to live long and look young, start eating right.

To create a healthy diet, you must, first of all, forget about food with flavor enhancers, flavorings and preservatives, and most importantly, forget about the way to a fast food cafe. They are the ones who turn food into poison. human body. They do not give the body essential vitamins, minerals and other substances that help all organs work as one coherent mechanism.

Many people think that a healthy diet means eating only vegetables and fruits. But this is not true at all. Vegetables and fruits can also harm the body. Nowadays, when growing vegetables and fruits, they use chemical substances, which then enter the human body, poisoning it. In order not to poison or harm yourself, you should remember one rule - eat fruits and vegetables in season. If tomatoes and cucumbers for our country ripen in June-August, then we need them during this period, and not in winter.

Don't forget about meat. With proper nutrition, many eliminate it from the diet. But it must be present in a person’s diet, because it saturates the body with essential proteins, fats and carbohydrates. The main thing here is not to overdo it. You can eat 200 grams of boiled meat, such as beef, per day.

Dairy products are necessary for the body to saturate it with calcium. If you drink a glass of milk or eat 200 grams of cottage cheese in the morning, this will only bring benefits.

Work and healthy lifestyle

Healthy lifestyle- This is a quiet and peaceful job. But, unfortunately, not a single person has such a job. Every working day is stressful and nervous. To this should be added a sedentary lifestyle and a computer in front of your eyes. Usually, after an unbalanced conversation, a person begins to drink coffee, smoke or consume large quantities of chocolate, alcohol, and drugs. But you lead a healthy lifestyle, so instead of coffee - green tea, and instead of chocolate - fruits, especially bright color, such as orange or banana.

Be sure to get up from the table once an hour. You can go out for a walk around the office or do exercises for your eyes so that they take a break from the computer.

It is better to spend your lunch break at fresh air. It’s good if there is a park near your office where you can take a walk.

After work, you also shouldn’t rush home. A walk on a warm day good way calm down after a working day and come home in a good mood.

Bad habits

A healthy lifestyle means “stop bad habits.” You cannot lead a healthy lifestyle and at the same time smoke, drink alcohol or take drugs. All this negates the efforts to make the body strong and extend the years of life.

Smoking is one of the most common bad habits. Every country has large anti-tobacco campaigns, but none of them have reduced the number of smokers. Cigarettes allow you to relieve stress, calm down and relax. These are what people use after stressful situations. But no one thinks that along with its relaxing properties, a cigarette causes irreparable harm to the body. When smoking, nicotine, hydrocyanic acid, ammonia, carbon monoxide, tar and radioactive substances enter the body, which lead to strokes, heart attacks and the development of cancer. In addition, it is worth remembering that it is not the smoker himself who suffers more from smoking, but the people who surround him. The above substances also fall into healthy body family member and call headache, dizziness, decreased performance and more serious illnesses.

Alcohol causes no less harm than cigarettes. But the worst thing is that its excessive use leads a person to degradation. Great harm alcohol damages the heart. The heart muscles become flabby and contractions become sluggish. When drinking alcohol, metabolism deteriorates, the walls blood vessels become thin, blood clotting increases, resulting in a heart attack and atherosclerosis developing. Alcohol disrupts the functioning of the digestive system, which results in gastritis, ulcers, malignant tumors and cirrhosis of the liver. Suffering respiratory system and kidneys. The body does not resist viral infections.

The only thing worse than alcohol and cigarettes is drugs. All people on the planet say that drugs are dangerous for the human body. Many people use them to relax. In small doses they bring euphoria and good mood. Increasing the dose makes people more and more dependent on them and quickly destroys the body from the inside. People who use drugs look 10-20 years older than their peers, and their lives turn into survival just to get another dose of the drug.

A healthy lifestyle and bad habits are antonyms in human life. They cannot get along together and intersect in human life. A person will have to choose between a long and good life or death at the age of 40.

How to train yourself to lead a healthy lifestyle

For those who have chosen a healthy lifestyle, a continuation of the article, which will allow you to take the first steps towards improving your life.

Leading a healthy lifestyle is not difficult, the main thing is to take the first steps. The first step is desire. The second step is to start doing this tomorrow. The third step is to make a list of bad habits and get rid of one of them every day. The fourth step is to accept all troubles with a smile on your face, and not to douse yourself with alcohol in a bar or a cigarette in a smoking room. The fifth step is to choose your favorite sport and practice it at least twice a week. Taking each subsequent step, it is worth remembering that today it is not shoes or clothes from famous brands that are in fashion, but a face and body that shines with health.

How to teach a child to a healthy lifestyle

The easiest way to start leading a healthy lifestyle is from childhood. The habits that our parents instilled remain with us for life, including playing sports, eating right and much more.

In the world modern technologies It is difficult to tear a child away from the computer and force him to go outside, and in schools and with friends they prefer chips and Coca-Cola. To wean your child off all this and instill proper nutrition and exercise, you need to start with yourself and do everything together with him.

First, create a daily routine that will allow you to correctly distribute the load on the body, time for rest and exercise.

Secondly, proper nutrition depends only on parents. If parents eat healthy food, the child will begin to do the same. Remove the consumption of sweets, soda water, hamburgers, etc. from the diet. Replace them with fruits, nuts, cottage cheese, yogurt, etc. It is very important not to overfeed the baby.

Thirdly, play sports as a family. This will allow the child to instill a love of running, swimming, skiing or other sports. Spend a fun evening or whole day with your family. It is best to enroll your child in some section and go with him.

Fourth, indicate specific time spent on the computer or TV. At the same time, control this time.

Fifthly, in adolescence Let your child understand that health is more important than fashionable items or cosmetics.

The most important - Parents should be an example for the child in leading a healthy lifestyle.

No matter what year it is, a healthy lifestyle will always be in fashion. It doesn’t matter what brand of jacket you are wearing or what brand of shoes you wear, a healthy face and well-groomed body will speak about you and what is fashionable today. For your child, the foundation you lay now in leading a healthy lifestyle will allow you to achieve much in adulthood.

Progress in all spheres of human life has not only positive sides. Constant lack of sleep, snacking on the go and stress are worsening your health every day. It leads to various problems and diseases. There are several instructions on how to lead a healthy lifestyle, thereby helping your body.

Criteria for the effectiveness of a healthy lifestyle

The abbreviation HLS means “healthy lifestyle”. Today there is no need to convince one to comply certain rules even young people, because advertising calls for this. Gradually, in the formation of a strong mind and body, a healthy lifestyle and its components began to acquire particular relevance, among which the following can be noted:

only healthy habits;
active daily routine, in which physical exercise alternate with rest;
healthy eating every day;
personal and public hygiene;
individual physiological and spiritual well-being;
establishing contacts with family and team, i.e. social well-being of a person.

What is a healthy lifestyle? This is a combination of the factors listed above. It is recommended that a person adhere to them for well-being both in terms of health and in relation to the world around him. Knowing these basic aspects can significantly improve your well-being. The effectiveness of maintaining a healthy lifestyle is indicated if a person:

has an optimistic attitude;
feels emotionally and physically attractive;
knows how to properly allocate time for work or rest;
has a stable psyche;
has more good health, gets sick less often;
characterized by a healthy ratio of body weight and height;
has good posture;
less susceptible to depression.

Rejection of bad habits

They don't just threaten healthy state a person, but any bad habits often lead to death. These include:

smoking;
excessive alcohol consumption;
drug addiction.

Dependence on alcohol, cigarettes or drugs is often caused by stressful situations. By using any of them, a person provides himself with short-term relief from all problems. This happens due to inhibited behavior, but the effect passes very quickly, as a result of which it is required new dose. The rules of a healthy lifestyle prohibit such bad habits.

Physical activity and human health

Physical activity can be included in the basics of a healthy lifestyle. It is a slogan not only for athletes, because the activity of any system of the body is subject to it. Notable benefits include not only a slim body obtained through regular exercise. Movement provides healthy work respiratory, digestive, cardiovascular, nervous systems.

Schoolchildren or adults miss work more often due to colds. This is a consequence of weak immunity. Such part of a healthy lifestyle as physical activity, helps strengthen the defense mechanism, which then more effectively fights infections or prevents them. Even a light jog or a program of several exercises in the morning helps the body become more adapted to different viruses. Hardening performs a similar function. For this reason, this procedure also applies to a healthy lifestyle.

Healthy diet

The phrase from the speeches of some nutritionists about a healthy lifestyle “we are what we eat” is understood in the most literal sense. On the streets you can see people who obviously have excess weight. According to doctors, people who are obese are more often diagnosed with diabetes. To avoid the problems described above, you must not forget about a healthy lifestyle and such a component as proper nutrition. The diet must meet the following requirements:

correspond anatomical structure human body;
maintain a balance of energy supply/energy consumption;
consist of breakfast, lunch, dinner, and 2 more snacks;
comply with the principles of nutrition according to the time of year;
be balanced, varied, as close to natural as possible;
contain a certain amount of proteins, fats and carbohydrates;
be a healthy satisfaction of a need, and not a condition for receiving pleasure.

Products for proper nutrition

Conventionally, products of plant and animal origin can be divided into several component groups. Each is characterized unique composition and helps supply the body with essential substances. By using food elements from different groups, it is possible to ensure a varied diet and a sufficient amount of nutritional components. The classification itself includes the following components:

Milk, fermented milk products. This includes cheeses, kefir, cottage cheese, cream, and yogurt.
Meat, fish, eggs in pure form or products made from them.
Bread, pasta. Confectionery, sugar. All cereals, and vegetables – potatoes.
All products containing primarily vegetable or animal fats.
Vegetables, berries, fruits, greens.
Spices and drinks. The latter include tea, coffee, cocoa.

Maintaining personal hygiene

A healthy lifestyle and its components are not complete without hygiene. The human condition directly depends on the cleanliness of all parts of the body that come into contact with the external environment. In addition, hygiene includes certain standards regarding clothing, household or educational matters, and also nutrition. Ingredients of healthy and clean appearance consider:

regular proper brushing of teeth;
keeping clothes and shoes clean;
food culture;
regular water procedures to cleanse the body.

Family mental health

Man differs from animals in that, in addition to natural reflexes, he has the ability to think, and not just feel. For this reason, the main components of a healthy lifestyle include the field of psychology. People spend most of their time with their family. It is a social structure into which a person finds himself immediately after birth. Organizing a healthy mental state its members.

In modern times, the mood of one person has become more dependent on the people around him and the situations that arise. This especially applies to children. The relationship between a man and a woman in marriage has an impact on the psyche that has not yet formed, so the child acquires certain qualities depending on his upbringing. Any negative aspects change the psychological mood of adult members of the social unit. For this reason, the family should maintain a healthy lifestyle, making their relationships warmer.

Video: components of a healthy lifestyle

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on individual characteristics specific patient.

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