Healthy lifestyle - basic principles (HLS). Report: Healthy lifestyle Message on the topic 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. Proponents of healthy lifestyle as a philosophical and sociological trend consider this concept as a global problem and an integral part of 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;
Achieving 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 the lifestyle of modern people, increasing life expectancy, global changes in the human environment, and the 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 of 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 up to everyone to decide 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 not limited - 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: the 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. A healthy and conscious life involves a categorical rejection of the above “pleasures” in favor of healthier 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 promotion 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 the body with the help of pharmaceutical drugs that increase defenses (Eleutherococcus, ginseng tincture), homemade herbal remedies, and also through hardening.

Hardening does not necessarily mean swimming in an ice hole and dousing with cold water. To begin with, a regular contrast shower will do: in this case, the temperature difference at the initial stage may be minimal. Hardening the body improves immune status, strengthens the vascular system, stimulates the autonomic nervous system and raises the overall tone of the body.

It is imperative to monitor the state of the psyche and nervous system. Excitement, stress, tension, irritability are the direct causes of early aging. In addition, a nervous state negatively affects physiological processes and contributes to pathological changes in the 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.

The list of preventive measures to strengthen and stabilize 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, and coronary heart disease increases significantly. Identifying these and other ailments at an early stage is the basis for successful therapy.

If any schoolchildren think that taking care of their health is the responsibility of parents and doctors, then they are mistaken. To be healthy, you must first of all take care of your health and lead a healthy lifestyle. It is more conducive to maintaining and strengthening health.

A healthy lifestyle is:

following a daily routine;
compliance with hygiene rules;
physical education and sports;
hardening;
proper and healthy nutrition;
friendly attitude towards others;
absence of bad habits. Material from the site

Regime is the basis of health. And this is not only the lesson schedule that hangs on the wall, but also the diet, sleep and rest, as well as physical labor and helping parents. Everything you have planned must be completed during the day. Then your mood will be good and cheerful, and your parents will be happy.

If you want to be healthy, eat right. Food should not only be tasty, but also healthy. And one more thing: you have to sit down at the table at the same time - you know this. So, sit down at the table on time, don’t wait for an invitation several times.

If you are not yet comfortable with physical education and sports, then start doing them now - do a few exercises - do not put it off until tomorrow or until next Monday. When you wake up in the morning, do exercises, play tennis, football, ride a bike, roller skate, etc. during the day. And then you will feel that your health will improve significantly.

Are you pleased to see a cheerful, smiling person? Respond in kind - smile, be friendly and friendly. Remember: it's also good for your health!

Excessive passion for computer games, prolonged viewing of TV shows, alcohol, drugs, smoking, even passive smoking, spoil your health.

So, someone who constantly takes care of their health - exercises, follows a daily routine and rules of personal hygiene, eats right, does not have bad habits, is friendly and friendly - has good health. And those who do not take care of their health lead a sedentary lifestyle, have bad habits, gradually lose their health and shorten their lives.

Healthy lifestyle — a way of life of an individual aimed at maintaining and strengthening health.

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Under the concept " healthy lifestyle“implies a whole complex of aspects of human life, starting from certain norms in nutrition to emotional and psychological mood. Leading a healthy lifestyle means completely reconsidering existing habits in food, physical activity and rest.

To change your usual lifestyle to a healthy one, you need to have a clear understanding not only of the aspects included in the concept of a healthy lifestyle (HLS), but also of the factors that have a negative impact on the psychological and emotional state, as well as health.

Technogenic progress, the complication of the social structure, and the deterioration of the environmental situation have led to the fact that modern man is constantly exposed to increased stress, which, first of all, negatively affects his overall emotional, psychological and physical health. This harmful influence can be avoided by realizing the importance of oneself as an individual and paying close attention to one’s own well-being and health.

What is included in the concept of healthy lifestyle?

The interpretation of the concept is quite extensive and is characterized differently from different points of view. In the official definition, a healthy lifestyle is meant as a way of life aimed at generally promoting health and preventing the development of the risk of various kinds of diseases, and in the philosophical and sociological direction - as a problem of global scale, which is an integral part of the life of society.

There are both medical-biological and psychological-pedagogical definitions. They all sound different, but they carry the same meaning, which boils down to the fact that a healthy lifestyle is, first of all, aimed at strengthening the body and general health of an individual in society. According to medical experts, 50% of a person’s health depends on lifestyle, and other factors have a much smaller impact. Thus, the influence of the level of the health care system is 10%, the genetic base and the environment - 20%, respectively.

Prerequisites and conditions

Maintaining a healthy lifestyle involves:

comprehensive and full development of all aspects of human life;
increasing the duration of active longevity;
participation of a person, regardless of his age, in labor, social, and family activities.

The topic of a healthy lifestyle became relevant in the seventies of the last century. This interest is due to the changes that have occurred in the human environment, increasing life expectancy, and the influence of the environmental situation on the body and health.

The overwhelming majority of modern people lead a sedentary lifestyle, have more free time, and do not limit themselves in diet. However, there is no need to relax emotionally and psychologically. The sharp increase in the speed of life has led to the emergence of numerous stress factors.

All this negatively affects a person. Every year, as doctors note, the number of hereditary diseases is only increasing. All this led to a natural search for a solution to how to remain physically and spiritually healthy in the realities of the modern world, to live not only long, but also to remain active.

Maintaining a daily routine

An important step towards leading a healthy lifestyle is a balance between rest and activity. Many people go to bed after midnight, trying to compensate for the lack of sleep during the weekend by getting up well after noon. This kind of routine is not the norm.

To normalize your schedule, you need to review the things you need to do during the day. Non-urgent tasks can be rescheduled for another time or completed faster without being distracted by others. The approach to time planning should be extremely systematic.

Rational distribution of rest and work means correctly alternating periods of mental and physical stress with complete relaxation, that is, sleep. For an adult, the daily sleep requirement is 7 to 8 hours. This also applies to weekends.

Balanced diet

Leading a healthy lifestyle is impossible without following certain dietary standards. involves a fairly extensive list of recommendations and advice, but there are also general principles by which you can change your eating habits:

exclude strong tea, coffee, alcohol from the menu;
give up regular consumption of fast carbohydrates, which include carbonated drinks, baked goods, chips, fast food and similar products;
do not have late dinners or snacks;
limit consumption of animal fats;
significantly reduce protein animal foods and include dietary rabbit and poultry meat in the menu;
include as many plant-based products in the menu as possible;
switch to fractional meals;
eat exclusively fresh foods;
drink enough fluids;
correlate the amount of food with the energy expended.

Products and prepared dishes must be natural, have high nutritional value - contain all the necessary vitamins, micro- and macroelements. If possible, it is better to consult a nutritionist who will select and create a menu taking into account all the individual needs of the body.

Active lifestyle

It is an integral part of a healthy lifestyle. With the advent of technologies and devices that facilitate human work and other aspects of life, the need for physical activity has decreased significantly. Outside the home and place of work, a person travels by transport. There is no longer any need to even go shopping. Food and other goods can be ordered for home delivery.

You can compensate for the lack of physical activity in various ways. You should choose them solely at your own discretion. The main thing is to remember that without movement it is simply impossible to keep the body in good shape. The loads are increased gradually. For those who are just starting to practice a healthy lifestyle, it is enough to devote half an hour a day to physical exercise.

You can do:

or running;
ride a bike;
yoga;
qigong gymnastics;

You can perform various exercises both at home and in the gym. There are many opportunities for physical activity. You can start exercising with walking and gradually move on to higher loads. If possible, it is better to walk and run in forested areas. Increased attention should be paid to the mobility and flexibility of the spine - the main indicators of youth and body tone.

Bad habits are the enemy of a healthy lifestyle

This applies not only to drinking alcohol and smoking, but also to addiction to unhealthy foods, which include salty foods, soda, various sweets, and chips. Without giving them up, it is impossible to lead a full, healthy life. This point is the first on the path to practicing a healthy lifestyle.

Health promotion and disease prevention

Without hardening and strengthening the body, human immunity is reduced. This negatively affects both vitality and leads to an increased risk of morbidity. Medicines such as tincture of ginseng or eleutherococcus, which are sold in pharmacies, homemade herbal remedies, and hardening will help strengthen the body.

To harden the body, you do not need to immediately resort to dousing and bathing in cold water. You can start with a contrast shower. The water temperature difference should be small. Hardening helps both improve immune status and strengthen the vascular system, raise general tone and stimulate the nervous autonomic system.

It is necessary to pay increased attention to the nervous system and psychological state. Irritability, nervous tension, severe anxiety, constant stress are the main causes of premature aging. Nervousness negatively affects not only physiological processes, but also provokes pathological changes in both cellular and tissue structures. Everyone gets nervous and angry from time to time. The main thing is not to accumulate or hold negative emotions, but to “throw them out”.

Body weight plays an important role in strengthening and maintaining health. Weight should always be controlled. Its excess becomes an additional factor contributing to the risk of developing various pathologies, including endocrine, vascular, and cardiac.

A full clinical examination for people over 45 years of age is a mandatory procedure. It allows early detection of cardiac ischemia, diabetes mellitus, hypertension and other diseases, ensuring successful completion of therapy.

ABSTRACT ON THE TOPIC: “HEALTHY LIFESTYLE”

Detkina Anastasia

Students of class 6-A

Donetsk gymnasium No. 70

In order for a person to feel good and his body to function properly, he must be healthy. Human health depends on many reasons. They are all divided into:

-biological– heredity, environmental influences;

- social– mode of work and rest, sleep, physical education and sports, quality and diet, the presence of bad habits.

Since it is difficult to independently influence biological causes, we will consider only social ones.

PHYSICAL EDUCATION AND SPORTS CLASSES

For health and proper development, strict adherence to the family regime is necessary. It is necessary to include in the daily routine morning exercises, walks in the fresh air and physical education and sports. Physical exercise strengthens muscles, the body becomes strong and strong, and well-being noticeably improves.

After morning exercises - mandatory water procedures. They help strengthen the nervous system and harden the body. Washing with soap and water every day keeps your skin clean. Cleanliness prevents the spread of disease-causing germs.

After exercise and breakfast, it is very useful to walk quickly to school. It is advisable to return home on foot. Walking, which involves the work of many muscles, improves heart function and strengthens the body.

WORK AND REST MODE

Properly organized work brings satisfaction, joy, and has a beneficial effect on mood, and therefore on health. However, work without rational rest sooner or later causes fatigue: the ability to work decreases, the reaction slows down, and movements become less accurate. Therefore, after 2-2.5 hours of work, you need to take a break for 7-10 minutes. If you are engaged in mental work, then these minutes can be spent on physical exercise. This stimulates the functioning of the brain, improves blood flow through the vessels to the heart, brain, as well as to all organs and tissues.

DREAM

Sound, deep sleep perfectly restores strength. A full stomach and a feeling of hunger interfere with restful sleep. Therefore, you need to eat about 1.5-2 hours before bedtime, and before going to bed, drink a glass of kefir or yogurt. It is harmful to cover your head with a blanket. The room where they sleep must be well ventilated; in the summer it is better to sleep with the window open. Before going to bed, it is useful to do breathing exercises for 10-15 minutes. This improves the functioning of the lungs and heart, and normalizes sleep.

DIET

To be healthy and strong, you need a varied diet. Healthy foods and plenty of fluids provide the body with the energy it needs to grow and develop. It's healthy to eat at the same time. Food eaten without fuss and haste, well chewed, is easier to digest and absorb by the body. It is better to eat 3-4 times a day with breaks of 4-4.5 hours.

After eating, physical education and sports should be postponed for 1.5 - 2 hours, since a full stomach does not allow you to perform exercises in full; there is a feeling of heaviness in the stomach. This harms the body.

BAD HABITS

At first glance, smoking seems quite harmless in the opinion of many smokers; it calms, stimulates performance and mental activity. But this opinion is erroneous. Under the influence of harmful substances formed during the combustion of tobacco, the body wears out and ages faster, human life expectancy is reduced, and the incidence of cancer and tuberculosis increases. In schoolchildren, smoking weakens their attention, their memory deteriorates, and their academic performance decreases. They also lag behind in physical development. It is important to know that alcohol also affects your health. It disrupts the functioning of the liver and kidneys, in addition, the skin turns yellow, swelling appears, and hair splits and breaks. Alcohol also slows growth and reduces memory.

Along with smoking and alcohol, drug use also causes enormous harm to the body. With repeated use they become addictive. If you stop taking the drug, withdrawal occurs. The daily need for drugs pushes people to commit crimes: theft, violence, robbery. When the drug is administered intravenously, infection with hepatitis and AIDS often occurs.

Thus, it is clear that physical education and sports influence a healthy lifestyle and improve the quality of life.

A healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in the real environment (natural, man-made and social) and active longevity.

A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, which reduces the likelihood of various diseases and increases human life expectancy.

A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, maintained and strengthened by the person himself, will allow him to live a long and joyful life. Health is an invaluable wealth of each person individually, and of the entire society as a whole. How to improve your health? The answer is simple - lead a healthy lifestyle.

1. Daily routine and human health.

A person’s entire life passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, a student’s daily routine is determined by the curriculum of classes at an educational institution, a military personnel’s routine is determined by the daily routine approved by the commander of a military unit, a working person’s routine is determined by the beginning and end of the working day.

Thus, a regime is an established routine for a person’s life, which includes work, nutrition, rest and sleep.

The main component of a person’s lifestyle is his work, which represents the purposeful activity of a person aimed at creating material and spiritual values.

A person’s lifestyle must be subordinated, first of all, to his effective work activity. A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising - all processes in nature are subject to a strict rhythm to one degree or another: the seasons alternate, night follows day, day again comes to replace night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of a lifestyle ensures more productive human work and a high level of health. The whole organism as a whole participates in human labor activity. The work rhythm sets the physiological rhythm: at certain hours the body experiences stress, as a result of which metabolism increases, blood circulation increases, and then a feeling of fatigue appears; at other hours and days, when the load is reduced, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis for high human performance.

Now we need to dwell on the issue of rest. Rest is a state of rest or active activity leading to restoration of strength and performance.

The most effective way to restore performance is active rest, which allows you to rationally use your free time. Alternating types of work, a harmonious combination of mental and physical labor, and physical education ensure effective restoration of strength and energy. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health.

2. Balanced nutrition and its importance for health.

The eternal desire of people to be healthy and productive has led to the fact that recently a lot of attention has been paid to rational nutrition as one of the important components of a healthy lifestyle. Proper, scientifically based nutrition is the most important condition for human health, performance and longevity.

With food, a person receives all the necessary elements that provide the body with the energy necessary for the growth and maintenance of tissue functioning.

The nutrients the body needs are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. Eating right means getting from food in sufficient quantities and in the right combination everything that the body requires.

Proper nutrition is, first of all, a varied diet, taking into account the genetic characteristics of a person, his age, physical activity, climatic and seasonal characteristics of the environment. It allows the body to realize its genetic potential to the maximum, but the body is not able to exceed this potential, no matter how well the nutrition is organized.

It should be noted that there are no foods that are good or bad in themselves. All food products have nutritional value to one degree or another, but there is no ideal food. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.

Let's take a closer look at the main types of nutrients needed by the body.

Carbohydrates are organic compounds consisting of carbon, hydrogen and oxygen. They are found in all foods, but they are especially abundant in cereals, fruits and vegetables.

Carbohydrates, based on the complexity of their chemical structure, are divided into two groups: simple and complex carbohydrates.

The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars. The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars.

Thousands of residues of identical sugar molecules combine with each other to form a polysaccharide: there are about 50 thousand different types of proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, when combined in a certain way, form amino acids. There are 20 types of amino acids. A compound consisting of a large number of amino acids is called a polypeptide. Each protein is a polypeptide in its chemical structure. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are capable of synthesizing all the amino acids from which proteins are built.

Vitamins are organic chemical compounds needed by the body for normal growth, development and metabolism. Vitamins are neither carbohydrates, nor proteins, nor fats. They consist of other chemical elements and do not provide the body with energy.

Citrus fruits are an excellent source of vitamin C. Getting adequate amounts of vitamin C from fruits and vegetables boosts the immune system.

Zinc is also very important for strengthening the immune system - it has antiviral and antitoxic effects. You can get it from seafood, unrefined grains and brewer's yeast. In addition, you need to drink tomato juice - it contains a large amount of vitamin A.

You need to eat protein. Protective factors of immunity are built from protein - antibodies (immunoglobins). If you eat little meat, fish, eggs, dairy products, nuts, then they simply cannot be formed.

Probiotics:

It is beneficial to eat foods that increase the number of beneficial bacteria in the body. These are called probiotics and include onions and leeks, garlic, artichokes and bananas.

In spring and late winter, the body experiences a lack of vitamins. You, of course, know boxes and jars with vitamins. Some will buy sweet tablets containing vitamins and eat almost the entire pack at once. Then suddenly, out of the blue, nausea and headache begin.... This is the body letting you know about the increased content of vitamins. Therefore, vitamin preparations can only be taken on the recommendation of a doctor or, at least, with the permission of adults.

The human body contains a variety of substances: iron, calcium, magnesium, potassium, etc. But most of all the human body contains water. The brain, for example, contains 80% water, muscles 76%, bones 25%.

In the process of evolution, animals have lost the ability to synthesize ten particularly complex amino acids, called essential amino acids. They receive them ready-made with plant and animal foods. Such amino acids are found in proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as soybeans, beans and some other plants.

In the digestive tract, proteins are broken down into amino acids, which are absorbed into the blood and enter the cells. In cells, they build their own proteins characteristic of a given organism.
Minerals are inorganic compounds that account for about 5% of body weight. Minerals serve as structural components of teeth, muscles, blood cells and bones. They are essential for muscle contraction, blood clotting, protein synthesis, and cell membrane permeability. The body receives minerals from food.

Minerals are divided into two classes: macroelements and microelements.
Macroelements - calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium - are required by the body in relatively large quantities.

Microelements: iron, manganese, copper, iodine, cobalt, zinc and fluorine. The need for them is somewhat less.

Water is one of the most important components of the body, making up 2/3 of its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance is great; Water participates in all chemical reactions occurring in the body.

In order for nutrition to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutritional elements in the required quantity and combination. The human body is a complex mechanism. Human health depends on how much energy a person receives and how much he expends, and how harmoniously all his organs work, ensuring the necessary level of vital activity.

3. The influence of physical activity and hardening

Physical culture has always occupied a leading place in preparing a person for active, fruitful life. It can successfully solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is the right path to strengthening spiritual and physical health.

Physical education has an important impact on a person's ability to adapt to sudden and severe functional fluctuations. A person has a total of 600 muscles, and this powerful motor apparatus requires constant training and exercise. Muscular movements create a huge flow of nerve impulses sent to the brain, maintain the normal tone of the nerve centers, charge them with energy, and relieve emotional overload. In addition, people who constantly engage in physical activity look more attractive in appearance. Physical education is the best measure to prevent alcohol consumption, smoking and drug addiction.

Training gives a person self-confidence. People who regularly engage in physical activity are less susceptible to stress, they cope better with worry, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people are better able to resist illness, it is easier for them to fall asleep on time, they sleep more soundly, and they need less time to sleep. Some physiologists believe that every hour of physical activity extends a person's life by two to three hours.

Daily morning exercises are a mandatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face in the morning.

Hardening- this is an increase in the body’s resistance to the adverse effects of a number of environmental factors (for example, low or high temperature) through systematic exposure to these factors.

Modern homes, clothing, transport, etc. reduce the impact on the human body of atmospheric influences, such as temperature, humidity, and sunlight. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful healing tool. With its help, you can avoid many diseases and maintain your ability to work and enjoy life for a long time. The role of hardening is especially important in the prevention of colds. Hardening procedures reduce their number by 2-4 times, and in some cases help to get rid of colds altogether. Hardening has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, and normalizes metabolism.
The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the force of influence. We must remember that 2-3 months after the cessation of hardening, the previously achieved level of resistance of the body begins to decline.

The most common form of hardening is the use of fresh cool air. Long walks, hiking trips, and sleeping indoors with an open window are good for this in the warm season.

At home, it is useful to walk on the floor barefoot, and for the first time during! minutes, then increase the duration by 1 minute every week. In the cold season, walking is well complemented by skiing, skating, and slow hardening jogging in lightweight clothing. Doing morning exercises outdoors or in a thoroughly ventilated room also helps increase resistance to low temperatures.

A stronger hardening factor is water. In addition to temperature, water has a mechanical effect on the skin, which is a kind of massage that improves blood circulation.
Hardening can be carried out in the form of rubbing or dousing with water. Hardening with water begins at a temperature not lower than 33-35 degrees and then every 6-7 days the water is cooled by one degree. If no changes occur in the body, the water temperature can be brought to tap temperature (10-12 degrees).

Swimming in open water has a great hardening effect. In this case, irritation by water is combined with exposure to air. When swimming, the warming of the body is facilitated by increased muscle work during swimming. At first, the duration of bathing is 4-5 minutes, gradually increasing it to 15-20 minutes. When you swim for too long or in very cold water, your increased metabolism is unable to replenish the heat loss and the body becomes hypothermic. As a result, instead of hardening, a person harms his health.

One of the hardening factors is solar radiation. It causes vasodilation, enhances the activity of hematopoietic organs, and promotes the formation of vitamin D in the body. This is especially important for preventing rickets in children.

The duration of exposure to the sun should not exceed 5 minutes at first. It is gradually increased to 40-50 minutes, but no more. It must be remembered that excessive exposure to the sun can lead to overheating of the body, sunstroke, and burns.

These are the main components of health. Remember: a healthy lifestyle allows you to significantly reveal those valuable personality qualities that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, and creative longevity. A conscious and responsible attitude towards health as a public good should become the norm of life and behavior of all people. The widespread adoption of a healthy lifestyle is a matter of national significance, nationwide, and at the same time it concerns each of us.

The formation of a lifestyle that promotes human health is carried out at three levels.

Rejection of bad habits. The harm of smoking.

Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them negatively affect human health, having a destructive effect on the body and causing various diseases. Smoking tobacco is one of the most common bad habits. Over time, it causes physical and mental dependence on the smoker.
First of all, the pulmonary system suffers from tobacco smoke, the lung defense mechanisms are destroyed, and a chronic disease develops - smoker's bronchitis.

Some of the tobacco ingredients dissolve in saliva and, when they enter the stomach, cause inflammation of the mucous membrane, which subsequently develops into a peptic ulcer of the stomach or duodenum.
Smoking is extremely harmful; it affects the functioning of the cardiovascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.
Radioactive substances contained in tobacco smoke can sometimes cause the formation of cancerous tumors. Tobacco smoke contains more than three thousand harmful substances. It is impossible to remember them all. But you need to know three main groups of toxins:

Resins. They contain strong carcinogens and substances that irritate the tissues of the bronchi and lungs. Lung cancer is caused by smoking in 85% of all cases. Cancer of the mouth and larynx also mainly occurs in smokers. Tars are the cause of smokers' cough and chronic bronchitis.
Nicotine. Nicotine is a stimulant drug. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. Following brain stimulation, a significant decline occurs, including depression, which causes a desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first they excite, then they deplete. A complete cessation of smoking may be accompanied by a withdrawal syndrome that often lasts up to 2-3 weeks. The most common symptoms of nicotine withdrawal are irritability, sleep disturbances, tremors, anxiety, and decreased tone.
All these symptoms do not pose a threat to health; they fade and disappear completely on their own.

Re-introducing nicotine into the body after a long break quickly restores addiction.

Toxic gases (carbon monoxide, hydrogen cyanide, nitrogen oxide, etc.):

Carbon monoxide or carbon monoxide is the main toxic component of tobacco smoke gases. It damages hemoglobin, after which hemoglobin loses its ability to carry oxygen. Therefore, smokers suffer from chronic oxygen starvation, which is clearly manifested during physical activity. For example, when climbing stairs or while jogging, smokers quickly become short of breath.

Carbon monoxide is colorless and odorless, therefore it is especially dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust is the same substance with the same chemical formula - CO. Only there is more of it in tobacco smoke.

Hydrogen cyanide and nitric oxide also affect the lungs, exacerbating hypoxia (oxygen starvation) of the body.

Try to remember at least one figure: tobacco smoke contains 384,000 maximum permissible concentrations of toxic substances, which is four times more than in car exhaust. In other words, smoking a cigarette for one minute is about the same as breathing directly from exhaust fumes for four minutes.

Tobacco smoke has a harmful effect not only on the smoker, but also on those around him. In this case, non-smoking people experience headaches, malaise, aggravated diseases of the upper respiratory tract, and negative changes occur in the activity of the nervous system and blood composition. Passive smoking has a particularly harmful effect on children.

Important areas of tobacco smoking prevention are improving morality, general and medical culture of the population and other measures of psychological and pedagogical influence.
The harm of alcohol.

Alcohol has a destructive effect on all systems and organs, as it dissolves well in the blood and is carried throughout the body.

Once in the stomach, ethyl alcohol negatively affects its mucous membrane, and through the central nervous system - the entire digestive function. With frequent alcohol consumption, this can lead to chronic alcoholic gastritis.

Alcohol has a very harmful effect on the liver, which is not able to cope with large amounts of alcohol. Overworking the liver leads to the death of its cells and the development of cirrhosis.
Abuse of alcoholic beverages leads to severe disturbances in the activity of the endocrine glands, primarily the pancreas and reproductive glands.

The main problem is that most of the alcoholic products produced by non-state enterprises contain large amounts of toxic substances.

The brain is especially affected by alcohol, as a result of which coordination of movements is impaired, speech and handwriting change, the moral and intellectual level of a person decreases, and subsequently social degradation of the individual occurs. Intellectual potential and moral level decrease, all interests are formed around one problem - getting alcohol. Former friends are replaced by new ones that correspond to the drinker’s aspirations. Family and work friends are forgotten. Questionable acquaintances arise with persons prone to theft, fraud, forgery, robbery, and drunkenness. The leading motive for behavior is obtaining funds to purchase alcoholic beverages.

Beer alcoholism develops faster than vodka alcoholism!

Beer affects human hormones:

1. In men: the production of the male sex hormone testosterone is suppressed. At the same time, female sex hormones begin to be produced, causing changes in the appearance of a man.

2. In women: the likelihood of getting cancer increases, the voice becomes rougher, and a “beer mustache” appears.
The main directions for the prevention of drunkenness and alcoholism are labor education, the organization of good rest, improving the culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature.

Drug addiction.

You can establish the fact of drug use in several ways:
Using rapid drug tests.
Based on indirect signs of drug use and drug addiction.
In the process of drug testing.

Indirect signs of drug use and drug addiction: Remember that they are not suitable for drug addicts with little experience.
Always wear long sleeves, regardless of the weather or situation.
Unnaturally narrow or wide pupils, regardless of lighting.
A detached look.
Often - a sloppy appearance, dry hair, swollen hands; dark, destroyed, “broken off” teeth in the form of “stumps”.
Posture is often slouched.
Slurred, “stretched” speech.
Clumsy and slow movements in the absence of the smell of alcohol on the breath.
A clear desire to avoid meetings with government officials.
Irritability, harshness and disrespect in answering questions.
After he appears in your house, things or money disappear.
Drug addicts usually do not show injection marks, but sometimes they can be seen on the back of their hands, but in general, experienced drug addicts inject themselves anywhere, and traces should be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks look not just like multiple red dots, but merge into dense bluish-purple strands along the veins.
On average, a young person’s body can withstand drug use for no more than 7 years. A child's body is much smaller. The average life expectancy of a drug addict is 25 years. The number of child drug addicts is growing at an alarming rate. The rapid growth of drug addiction and alcoholism among children and adolescents affects the health of the nation.

So, we can draw the following conclusions:
Health is the normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full performance of labor, social and biological functions.
Health largely depends on lifestyle, however, when talking about a healthy lifestyle, we primarily mean the absence of bad habits. This is, of course, a necessary, but not at all sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, a work and rest schedule, a nutritional system, and various hardening and developmental exercises; it also includes a system of relationships to oneself, to another person, to life in general, as well as the meaningfulness of being, life goals and values, etc. Consequently, to create health, it is necessary both to expand ideas about health and disease, and to skillfully use the entire range of factors influencing various components of health (physical, mental, social and spiritual), mastery of health-improving, restorative, nature-conforming methods and technologies, and the formation of an attitude towards healthy lifestyle.
A healthy lifestyle largely depends on the student’s value orientation, worldview, social and moral experience. Social norms and healthy lifestyle values are accepted by students as personally significant, but do not always coincide with the values developed by public consciousness.