The number of stages in the formation of a healthy lifestyle. Abstract: Formation of a healthy lifestyle

Essay on discipline Valeology

Prepared by a student of the 36th group of the 2nd year Milyutina E.S.

checked

Shapiro Yu.O.

Vitebsk - 2012

Introduction

A healthy lifestyle is a lifestyle of a person aimed at preventing diseases and promoting health. The term “healthy lifestyle” has not yet been clearly defined. Representatives of the philosophical and sociological direction consider a healthy lifestyle as a global social problem an integral part of society as a whole.

In the psychological and pedagogical direction, a healthy lifestyle is considered from the point of view of consciousness, human psychology, and motivation. There are other points of view (for example, biomedical), but there is no sharp line between them, since they are aimed at solving one problem - improving the health of the individual.

Physical education is one of the main components healthy lifestyle life

A healthy lifestyle is a prerequisite for the development of various aspects of human life, the achievement of active longevity and the full performance of social functions, for active participation in labor, social, family, household, leisure forms of life.

The relevance of a healthy lifestyle is caused by an increase and a change in the nature of stress on the human body due to the complication of social life, an increase in man-made, environmental, psychological, political and military risks that provoke negative changes in health.

Fundamentals of physical health

Movement is vital necessity person, especially at a young age. With properly organized movements, human organs and systems develop and strengthen, with excessive work they weaken, and with a long absence of movement they atrophy. Therefore, it is very important that movements, especially in childhood and adolescence, become more and more perfect and contribute to an increase in the body's resistance to harmful influences. environment.

Lack of movement - hypokinesia, or hypodynamia - causes whole complex changes in the life of the organism. The causes of hypokinesia can be objective (physiological, professional, clinical) and subjective (habitual, school, climatic and geographical). The consequences of hypokinesia are expressed in the fact that the functional life support systems (respiration, blood circulation, digestion, thermoregulation, excretion, respiration, etc.), working on movement, are less and less in demand in their maximum capabilities. A decrease in the level of functioning of the system leads to atrophy or dystrophy of its tissues with a decrease in functional reserves, and a decrease in the motor activity of a person as a whole leads to a compensatory restructuring of all aspects of metabolism and turns off the final link in the stress reaction - movement, which in turn leads to tension in the central nervous system and go into distress.

Physical inactivity causes noticeable changes in the body's immune system and thermoregulation. Particular attention should be paid to the role of movements in the prevention of colds in children, whose thermoregulation is carried out due to a high level of physical activity. The limitation of the latter makes it necessary to increase the external temperature in order to prevent hypothermia.

physical health

Physical health is a state in which a person has the perfection of self-regulation of functions, harmony physiological processes and maximum adaptation to the environment. In strengthening human health, physical health plays a leading role; it provides mental, moral and sexual health.

Physical health is based on the morphological and functional reserves of cells, tissues, organs, organ systems and the body as a whole. Somatic health is also distinguished, which refers to the current state of the organs and systems of the body.

The level of physical health depends on internal and external factors. To internal factors include heredity, gender, constitution, external - environmental and socio-economic factors.

The environmental factors that affect the body include energy effects, physical, chemical and biological factors of the atmosphere, hydrosphere and lithosphere, the nature of the biosystems of the area and their landscape combinations, the balance and stability of climatic conditions, rhythm natural phenomena and others. A special role is given to environmental pollutants, against which the human body has no neutralization mechanisms.

Socio-economic factors include working conditions, living conditions, nutrition, upbringing, medical care, etc.

Physical training and education is based on training the body. Training is the process of systematic exercise of the body and influence on it in order to continuously increase the functional capabilities of the body. Training serves as the basis for developing motor skills and coordination of movement, as well as hardening the body. An indispensable condition for training is complexity, a gradual transition from small loads to large, systematic, taking into account the functional capabilities of the body, favorable external factors, as well as compliance with the hygienic regime and constant medical supervision. Physical training contributes to a faster and more significant development of agility, strength, endurance, speed of movement.

To achieve the effect, it is necessary to train every other day three times a week, train continuously for at least 30-40 minutes, during training, dose the load according to the pulse of 140-170 beats / min.

Hardening of the body

Hardening is a system of procedures aimed at developing the body's resistance to adverse meteorological conditions. Since of all the negative factors of the natural environment, the population of our country is most often exposed to hypothermia and colds, then adaptation to this effect is of particular importance.

Hardening can be successful only with the correct implementation of its basic principles: systematic, gradual and consistent, taking into account the individual characteristics of the organism, a variety of means and forms, a combination of general and local procedures, self-control.

The principle of systematicity requires the regular implementation of hardening procedures. To achieve a high degree of hardening, repeated exposure to one or another meteorological factor is necessary, otherwise the desired effect cannot be achieved. With regular procedures, subsequent stimuli fall on the traces left from the previous ones, due to which there is a gradual change in the body's response to this irritation.

Another prerequisite for hardening is the gradual and consistent increase in the dosage of sessions. Only a consistent transition from small doses to large ones in terms of time, number and form of procedures taken, a gradual increase in one or another irritant (whether it be a decrease in water temperature or another hardening procedure) provides the desired result.

When choosing the dosage and types of hardening procedures, it is necessary to take into account the individual characteristics of a person: age, health status, physical fitness. This is explained by the fact that the reaction of the body to hardening procedures in different people is not the same. Children, for example, are more sensitive than adults to the influences of external factors. Persons who are physically poorly developed or who have recently undergone any disease also react much more strongly to the effects of meteorological factors compared to healthy people, and finally, one cannot ignore age, Usually by the age of 40-50 (and even more so in more mature years ) there are age-related changes in blood vessels and other body systems. Therefore, it is dangerous for older people to use potent hardening agents and get involved in lengthy procedures. The gradual increase in load should also correspond to the climatic conditions in which a person lives and works.

Balanced diet

Rational nutrition is a physiologically complete nutrition that meets the energy, plastic and biochemical needs of the body, provides homeostasis and maintains the functional activity of organs and systems, resistance to adverse factors environment at an optimal level in various conditions his life activity. The laws of adequacy, balance and safety of rational nutrition have been established.

The law of nutritional adequacy includes energy, enzymatic, biorhythmological and plastic adequacy.

Energy adequacy provides for the correspondence of the energy value of food to the energy expenditure of the body. Its violation leads to a negative or positive energy balance.

Enzymatic adequacy provides for the correspondence of the chemical components of food to the enzymatic systems of the body, ensuring their full utilization. Any healthy person has a certain enzymatic status, the violation of which causes enzymopathies.

Biorhythmological adequacy of nutrition implies the construction of nutrition, taking into account biological and social rhythms, health status and climatic conditions. In this regard, a rational diet is of great importance for human health. Wrong distribution diet during the day leads to indigestion, as rich food, received at one time, is absorbed worse than distributed over a large number of receptions.

The plastic adequacy of nutrition takes into account that food should contain proteins, fats, carbohydrates, vitamins and minerals necessary for metabolism. mineral salts in optimal quantities.

In accordance with the law of nutritional balance, ensuring the normal functioning of the body is possible not only if it is supplied with adequate amounts of energy and nutrients, but also if the correct ratios of food components are observed. For the adult working-age population, the physiologically most optimal ratio of proteins, fats and carbohydrates in food is 1: 1, 2: 4, 7. For better absorption essential amino acids(tryptophan, methionine and lysine) their ratio of 1:3:3 is recommended. It should be emphasized that the ratio of lysine, glutamic and aspartic acids in products and ready meals can be disturbed during cooking.

Food should have good organoleptic characteristics and be appetizing. The main task of the culinary processing of food is to maximize the preservation of all contained nutrients, cooking easily digestible, and should also provide a certain variety of menus.

Nutritional status of a person

Evaluation of nutritional rationality is based on data from the study of nutritional status - a certain state of health that has developed under the influence of previous actual nutrition, taking into account genetically determined features of nutrient metabolism. Distinguish between optimal, normal, excess and insufficient nutritional status.

The optimal status is characterized high level health and the availability of adaptive reserves that ensure the existence and work in extreme situations

The usual nutritional status is observed in most people with a balanced diet, whose health is characterized by the absence of functional and structural changes and a sufficient level of adaptation to normal conditions.

The main sign of excess nutritional status is weight gain. In people with excess body weight by 30-49%, transient functional disorders of the cardiovascular system and respiratory organs are noted, an excessive premorbid nutritional status is formed. Excessive morbid status develops with an excess of body weight by 50% or more, the presence of functional and structural disorders, atherosclerosis, diabetes, hypertension and other diseases.

Insufficient nutritional status occurs with plastic-energy malnutrition against the background of functional and structural disorders, a decrease in adaptive reserves, a decrease in the level of working capacity and health. It is noted in diseases enzyme deficiency, gastrointestinal tract condition after surgery on the stomach and intestines, in patients with infectious and oncological diseases.

Rational work and rest

Even before the start of labor, changes in the metabolism and energy, nervous, cardiovascular, respiratory and other systems are noted in the body. The leading role in preparing the body for labor activity belongs to the central nervous system, which ensures the coordination of functional changes. In the nerve centers of the cerebral cortex, the level of excitation processes increases, the functional state of the visual, auditory and other analyzers changes.

During physical work, biochemical and biophysical processes occur in the muscles, ensuring their contraction. There is an increase in the number of heartbeats, an increase in systolic blood volume, an increase in maximum blood pressure, an increase in the mass of blood circulating in the body and the number of red blood cells, an increase in the frequency and depth of breathing. Under the influence of muscle load, inhibition of secretory and motor function stomach, digestion and absorption of food slows down.

Mental work is closely connected with the work of the sense organs, primarily vision and hearing. The performance of mental work is significantly affected by the state of the environment, the intensity of muscle work. Usually light muscle work stimulates mental activity and hard, exhausting work reduces its quality. Therefore, for many representatives of mental activity, walking is a necessary condition for completing work.

To maintain high performance and prevent fatigue in the process of work, it is of great importance rational organization labor and rest. A rational mode of work and rest is such a ratio and content of periods of work and rest, in which high labor productivity is combined with high and stable human performance without signs of excessive fatigue for as long as possible. The main task of a scientifically based rational regime of work and rest is to reduce fatigue, achieve high labor productivity throughout the working day with minimal stress on physiological functions and maintain health and long-term working capacity.

The mode of work includes optimal loads and the rhythm of work. The total load is formed by the interaction of the following components: the subject and tools of labor, the organization of the workplace, factors of the working environment, technical and organizational measures. The effectiveness of the coordination of these factors with the capabilities of a person largely depends on the presence of a certain working capacity, which is understood as the value of the functional capabilities of the body, characterized by the quantity and quality of work performed in a certain time at the most intense stress. The level of a person's functional capabilities depends on working conditions, health status, age, degree of training, motivation to work.

Bad habits

The most harmful habits include the use of alcohol, tobacco, opioids, cannabinoids, sedatives, stimulants, hallucinogens, volatile solvents and other substances that lead to mental and behavioral disorders.

Substances that cause addiction and addiction are classified as drugs. In some cases, narcotic substances are used in medicine, as they temporarily relieve pain, soothe, improve sleep, and sometimes give an exciting effect. With non-medical consumption, drugs have a specific effect on the central nervous system in the form of drug intoxication, causing a state of euphoria in small doses, and stunning, narcotic sleep in large doses. Diseases manifested by an attraction to the constant use of narcotic drugs medicines and narcotic substances, the emergence of dependence on them are called drug addiction.

Substance abuse is also distinguished - diseases manifested by a painful craving for psychoactive substances that are not included in the list of drugs. Currently, more than 200 drugs that cause toxic intoxication are known. Medicinal toxic drugs include tranquilizers, hypnotics, adrenomimetics, anticholinergics, non-narcotic analgesics, psychomotor stimulants, antihistamines. Toxic intoxication is accompanied by euphoria and impaired consciousness.

The formation, development, formation of drug addiction is characterized by the manifestation, growth and consolidation of mental and physical addiction development of withdrawal syndrome. Mental dependence is manifested in a pathological craving for an intoxicating agent, the desire to continuously or periodically take it to relieve mental discomfort. After taking the drug, a state of euphoria follows - an artificial strong positive emotion. After several receptions, the dominant need to achieve this effect is already formed. Drugs begin to participate in the metabolism and lead to physical dependence. In the process of metabolism, some of them are excreted from the body, while their concentration in the blood decreases significantly - an abstinence syndrome develops.

Withdrawal is accompanied by severe headaches and joint pains, cramps of certain muscle groups, pains in internal organs, vomiting, diarrhea, loss of consciousness, apathy or aggression. Ultimately, psychosis develops, lasting several weeks and ending after taking the next portion of the drug.

The determining factors in the basis of drug addiction are social and biological, and social factors play only the role of a background, providing conditions for the favorable or unfavorable spread of these phenomena.

All types of drug addiction are diseases. They have their own etiology and pathogenesis. At the heart of drug addiction is the formation of a pathological, abnormal functional system, characterized by a need for positive emotions. This may be due to imitation of peers, prestige or communication in the company. But a positive emotion caused by biological factors very soon reduces the dominant motivation to the biological level, the main and necessary for the further existence of the organism in the conditions of constant receipt of new doses of alcohol, nicotine, drugs.

Nicotine addiction is a socially acceptable substance abuse caused by nicotine contained in tobacco. Nicotine coming from the outside interacts with the M- and H-cholinergic receptors of the body, interferes with the innervation of muscles, the perception of analyzers, the processes of growth, development, puberty and disrupts them. In small doses, nicotine excites nerve cells, increases respiration and heart rate, disturbs the rhythm of heart contractions, nausea and vomiting. AT large doses inhibits and then paralyzes the activity of the central and autonomic nervous system. A disorder of the nervous system is manifested by a decrease in working capacity, trembling of the hands, and a weakening of memory. Lethal dose nicotine for humans 50 mg. When you smoke one cigarette, 1 mg of nicotine enters the body.

Smokers are more likely to experience angina pectoris, myocardial infarction, stomach ulcers, obliterating endarteritis, tuberculosis. 96-100% people who smoke lung cancer appears. Smoking often leads to the development chronic bronchitis accompanied by persistent cough and bad smell from mouth. As a result chronic inflammation bronchi expand, bronchiectasis, pneumosclerosis, emphysema are formed.

Alcoholism is a severe chronic disease, in most cases intractable. It develops on the basis of regular and long-term alcohol consumption and is characterized by a special pathological condition organism - an irresistible craving for alcohol, a change in the degree of its tolerance and degradation of the personality.

For initial phase alcoholism is characterized by intoxication with loss of memory. A person constantly thinks about alcohol, it seems to him that he has not drunk enough, he retains the consciousness of his guilt. In the critical phase, there is a loss of control over oneself after the first sip of alcohol. The drinker loses interest in everything that has nothing to do with alcohol. In the chronic phase of alcoholism, daily hangovers, personality breakdown, clouding of memory, inconsistency of thought, alcohol tolerance decreases. An alcoholic can drink alcohol substitutes, technical liquids, cologne. He develops unreasonable fears, alcoholic psychoses.

The most common alcoholic psychosis - delirium tremens usually occurs in a hangover state, when the drunkard develops unconscious fear, insomnia, hand tremors, nightmares, auditory and visual deceptions in the form of noises, calls, shadow movements, especially at night. Possible alcoholic delirium that occurs after a short drunkenness and is not accompanied by hallucinations. Most often it is a delusion of suspicion, persecution, jealousy, there may be cases of suicide.

As alcohol intoxication develops, functionally reversible nervous disorders replaced by irreversible decay nervous tissue when the central parts of the brain, gonads and liver are affected. With the systematic use of alcoholic beverages, fatty changes in liver cells lead to cirrhosis. Alcoholic drinks violate the mucous membrane of the esophagus, stomach, secretion and composition of gastric juice. Alcoholism in men contributes to the development of impotence.

85.3% of chronic alcoholics have chronic diseases. In general, women who abuse alcohol are 2.5 times more likely to develop various gynecological diseases than non-drinkers and develop infertility. There is a damaging effect of alcohol on the zygote at the time of conception; in pregnant women, alcohol leads to prematurity, a decrease in the body weight of children born. In alcoholics, every fourth child is stillborn, and children aged 1 to 2 years die 2.5 times more often than children of healthy mothers. Drinking alcohol before 3 months of pregnancy can lead to the development of fetal alcohol syndrome or alcohol fetopathy syndrome in children. The toxic effect of alcohol on the body of children and adolescents primarily affects the activity of the nervous system. At the same time, the work of the cerebral vessels is disrupted: they expand, increase permeability, and bleed into the brain. Not only is the development of higher forms of thinking delayed, but already developed abilities are lost. A teenager becomes dumb and intellectually, emotionally, and morally. The younger the body, the more detrimental effect on him alcohol.

Personal hygiene

Human health largely depends on the influence of environmental factors. Therefore, compliance with hygienic standards and rules in Everyday life determines the preservation and strengthening individual health. The medical approach to the promotion of individual health has been ambiguous in different periods development of society. Initially, medicine associated the importance of maintaining individual health with the rationalization of nutrition, hardening, organization of work and life. With the development of large cities, industrial production, compulsory universal education of children, public catering, hygiene standards and recommendations were required for organizing water supply and sewage disposal in large cities, planning and building new settlements, prevention of infectious and occupational diseases and the issues of strengthening individual health faded into the background.

Oral hygiene

Systematic and properly organized oral care is an integral part of prevention in preventing diseases of the teeth, periodontal tissues and oral mucosa, but also in reducing diseases of the whole organism.

Oral and dental care products include pastes, powders and related tools: brushes, toothpicks, dental floss.

The toothbrush performs the main function in dental care. It consists of a handle and a head (working part), on which bundles of bristles arranged in rows are fixed. There are several types of brushes depending on the size and shape of the heads, length, thickness, density and quality of the bristles. The most rational toothbrush should have a head 25 - 30 mm long and 10 - 12 mm wide. Rows of bristles should be rare, at a distance of 2 - 2.5 mm, no more than three in a row.

Hygiene of the digestive and respiratory system

Digestive hygiene includes cleansing the stomach and intestines. Cleansing of the stomach is carried out once every one to two weeks. Cleansing the stomach with water is used, while drinking 1.5-3 liters warm water and its reverse eruption after a certain time in the stomach. The procedure can be carried out both on an empty and on a full stomach no earlier than 3 hours after eating, and only 3 hours after the end of the procedure, you can eat. At the end of the exercise you need to drink. 250 g of milk with rice, which must be prepared before the procedure. The use of this portion is extremely necessary, because otherwise the stomach will not be "dried", which can have harmful consequences. Colon cleansing is carried out with the help of water, which is introduced using an enema machine. This procedure should be done once a week (on the day of abstinence from food) or once every 2 weeks. A complete cleansing of the digestive system is useful.

In order for the breath to be of high quality, it is necessary that the nose is clean, the airways of the nose are freed from secretions that prevent the free passage of air. Cleaning the nose also helps to clear the paranasal sinuses. Nasal hygiene also ensures the cleaning of the mucous membrane of the nasal cavity, which is abundantly supplied with nerve endings capable of exerting a reflex effect on the function of fairly distant organs. Cleansing causes resistance to the common cold when conventional medicines are not effective enough.

Hygiene of the sense organs

After illnesses, injuries of the ear and nervous system, the area of auditory perception narrows. Sound is amplified 50 to 70 times in the middle ear. Therefore, damage to the middle ear and damage to the eardrum dramatically reduce hearing. Careful treatment is necessary for viral, "cold" diseases in order to prevent the occurrence of inflammation of the middle ear.

The most common visual impairment is nearsightedness (myopia). There are two reasons for the occurrence and development of myopia: visual fatigue, non-compliance with hygiene standards and rules for the prevention of visual impairment, and hereditary factors.

The first signs of myopia are the expansion of the palpebral fissure, dilated eyeball begins to protrude forward, pupil enlargement. You have to lean over objects, squint, peering into the distance. Nearsighted people are more likely to have postural problems. Behavior changes, there is a habit of walking with a low head, stooping, complaints of pain and double vision, headache, and rapid fatigue.

Among the measures to prevent the initial manifestations of myopia, training of the accommodation apparatus is recommended. These can be simple and complex exercises, consisting in considering objects located at different distances.

The systematic performance of exercises leads to the improvement of accommodation, reduces initial signs her violations.

Bibliography

1) http://ru.wikipedia.org/wiki/%D0%97%D0%B4%D0%BE%D1%80%D0%BE%D0%B2%D1%8B%D0%B9_%D0%BE %D0%B1%D1%80%D0%B0%D0%B7_%D0%B6%D0%B8%D0%B7%D0%BD%D0%B8>

2) Fundamentals of valeology / Burak Ivan Ivanovich

Every person, especially with age, begins to realize the true value of their health. Therefore, the formation of a healthy lifestyle should begin from childhood.

Health is the main condition and guarantee of a full and happy life for every person. Health helps to achieve the planned goals, successfully solve the main life tasks, overcome all sorts of difficulties. Good health, wisely maintained and strengthened by man, ensures a long and active life. Science says that most people, when they observe simple rules healthy lifestyles can live up to 100 years or more.

Obviously, the awareness of this fact is in its infancy and, as a result, people do not follow the simplest norms and rules of a healthy lifestyle. With age, this often leads to unpleasant and even sad consequences: someone becomes a victim of inactivity, which causes premature aging; others overeat in food with the almost inevitable development of obesity, atherosclerosis in these cases; others do not know how to relax and be distracted from problems and worries, they are constantly nervous, suffer from insomnia, which ultimately leads to numerous diseases.

Every year everything more people actively shorten their lives by addiction to alcohol and smoking, or even worse - to drugs. Complements this sad picture of the health of the nation and the deteriorating environment, contributing to the destruction of human health.

Given these realities, the desire of many people to take the path of a healthy lifestyle and raise awareness of this in children becomes obvious.

Formation of a healthy lifestyle

Most of the typical health problems can be avoided, for this it is necessary, firstly, to be aware of them and, secondly, to exclude them from your life. It is better if it is an integrated approach, which can be called the formation of a healthy lifestyle.

The task of forming a healthy lifestyle (HLS) is understood as following simple rules and norms that contribute to the preservation and promotion of health. There are two types of factors that have a direct and indirect impact on human health.

Positive factors include:

balanced diet
physical education and sports
observance of the daily routine (sleep)
good relationships with others

For negative factors

smoking, alcohol, drugs
emotional and mental tension,
unfavorable ecology

Therefore, taking into account the factors affecting the state of health is the main task of forming a healthy lifestyle.

Factors that determine a healthy lifestyle

Balanced diet

There are no strict dogmas in matters of nutrition, but there are a number of points that should be taken into account by everyone. Firstly, food should be varied and complete, i.e. contain in the right amount and in certain proportions all the main nutrients. Therefore, a monotonous diet is very harmful to health, in which the body receives less of many vital nutrients, which leads to various disorders. This is especially important in children and adolescence when the body grows and develops, and the lack of necessary substances leads to imbalances in its development.

Systematic malnutrition and especially overeating is a direct path to shortening life expectancy and poor health. Nowadays, the problems associated with overeating are more relevant, which leads to obesity.

Obesity, first of all, disrupts the activity of the cardiovascular system, the function of the respiratory system, liver damage is often noted, metabolism is disturbed, which leads to a disorder in the function of the musculoskeletal system. Abundant nutrition leads to an overload of the gastrointestinal tract and its anatomical changes. In fact, there is not a single organ, not a single system that would not suffer from obesity. First of all, there are changes fat metabolism in the blood and tissues, which leads to the development of atherosclerosis, leading to a reduction in life expectancy.

The intervals between meals should not be too long, you should not eat only 1 or 2 times a day, especially in excessive portions, because. this creates too much stress for the body, impairs the functioning of all its systems. It is optimal to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest.

It is harmful to read, watch TV, work at a computer and generally be distracted by solving any problems while eating. You can not hurry, eat too hot or cold. Thorough chewing to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, and contributes to better digestion and assimilation of food. It is necessary to constantly monitor the condition of the teeth and oral cavity. Systematic dry food has a bad effect on the body. People who do not follow the diet, especially young people, over time are threatened by the appearance of digestive diseases, gastritis, ulcers, etc.

Physical education and sports

It is known that even in a healthy and young person, if he is not trained, leads sedentary image life and does not engage in physical education or sports, with the slightest physical exertion, breathing quickens, a heartbeat appears. It has been noticed that with age, people who do not maintain regular physical activity at the proper level are more likely to get sick and feel worse. On the contrary, a trained person, even at an age, can easily cope with significant physical exertion. The strength and endurance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of the entire musculature. Any regular physical activity strengthens the skeleton, cardiovascular and respiratory system, has a beneficial effect on the nervous system.

Daily charge - mandatory minimum for every person adhering to a healthy lifestyle. Ideally, it should become a habit, like washing your face in the morning. Even better is regular exercise. It is useful to practice almost any sport at an amateur level. Jogging, fitness, is an excellent choice for maintaining and strengthening your health.

For people leading a sedentary lifestyle, office workers are especially important physical exercises on air. It is useful to go to work on foot in the morning and walk in the evening after work. Daily exposure to fresh air for at least an hour is one of the important components of a healthy lifestyle. When working indoors, it is especially important to walk or jog in evening time, before bedtime. It relieves stress after work and worries of the day, calms the nerve centers, and stabilizes breathing.

For normal activities the nervous system and the whole organism, a good sleep is of great importance.

Pavlov also pointed out that sleep protects the nervous system from excessive stress and fatigue. Sleep should be sufficiently long and deep. If a person sleeps little, then he gets up in the morning irritated, overwhelmed, and sometimes with a headache, during the day he feels tired and sluggish.

It is impossible for all people without exception to determine the exact time needed for sleep. Since the need for sleep in different people is not the same and depends on many factors, even for one person. But on average, this norm is about 8 hours, for children 9. Unfortunately, some people consider sleep time as a reserve from which you can borrow time to do certain things. Although systematic lack of sleep leads to disruption of the nervous system, decreased performance, fatigue and irritability.

For a normal and restful sleep, it is necessary to stop intense mental work 1-1.5 hours before it starts. Eat at least two hours before bedtime. This is important for proper digestion of food and sound sleep. You should sleep in a well-ventilated room, it is even better to accustom yourself to sleep with an open window, and in the warm season with open windows. It is advisable to go to bed at the same time - this helps to fall asleep quickly.

Ignoring these rules of sleep hygiene causes a number of negative phenomena. Sleep becomes shallow and restless, as a rule, insomnia develops over time, various disorders nervous system.

The formation of a healthy lifestyle must begin already in childhood, without postponing until later, when serious problems with health due to ignoring simple rules. Moderate rational, regular physical activity, following the regime of the day and sleep, the absence of bad habits will allow you and your children to enjoy an active healthy life until old age.

And remember, your health is in your hands!

Protecting one's own health is the direct responsibility of everyone, he has no right to shift it to others. After all, it often happens that a person with a wrong lifestyle, bad habits, physical inactivity, overeating brings himself to a catastrophic state by the age of 20-30 and only then remembers medicine. Health is the first and most important human need, which determines his ability to work and ensures the harmonious development of the individual. It is the most important prerequisite for the knowledge of the surrounding world, for self-affirmation and human happiness. Active long life is an important component human factor. A healthy lifestyle (HLS) is a lifestyle based on the principles of morality, rationally organized, active, labor, tempering and, at the same time, protecting from adverse environmental influences, allowing to maintain moral, mental and physical health until old age. In general, we can talk about three types of health: physical, mental and moral (social) health: Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the whole human body (self-regulating system) functions and develops correctly.

mental health depends on the state of the brain, it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, the development of volitional qualities.

Moral health is determined by those moral principles that are the basis of human social life, i.e. life in a particular human society. hallmarks The moral health of a person is, first of all, a conscious attitude to work, mastery of the treasures of culture, an active rejection of mores and habits that are contrary to a normal way of life. A physically and mentally healthy person can be a moral monster if he neglects the norms of morality. Therefore, social health is considered the highest measure of human health. Morally healthy people have a number of universal human qualities that make them real citizens.

Health is the most valuable thing we have. It cannot be bought with any money. Health needs to be tempered and maintained.

The formation of a healthy lifestyle depends only on ourselves, our preferences, beliefs and worldviews.

In our time, the scientific, technological and industrial revolution, almost everything is done by machines for a person, depriving him of physical activity. The main share of physical activity falls on sports and physical culture. For which, as always, we do not have the opportunity, time, strength, desire, etc. Hence the poor health, and lethargy, and illness, and obesity, and other ailments. Also, the state of human health is affected by the ecological situation in the place of his residence, the quality of nutrition and the availability of favorable conditions. natural conditions. In the area with environmental issues maintaining health is paramount.

HLS and its components

Before touching on this topic, I would like to reveal what a person is. Personality is a social category, it is a characteristic of a person as a social individual, subject and object of social relations. “From beginning to end, a person is a phenomenon of social nature, social origin ...” The concept of “personality” indicates the connection between a person and society. Thus, from the words I wrote above, it follows that you need to pay special attention to maintaining a healthy lifestyle (HLS) of the individual. After all, if every individual leads a healthy lifestyle, then our entire society will be healthy, and this is very significant.

The formation of a healthy lifestyle is the main lever of primary prevention in strengthening the health of the population through a change in style and lifestyle, its improvement using hygiene knowledge in the fight against bad habits, physical inactivity and overcoming adverse aspects associated with life situations.

Motivation

1. Immediate motives:

the need for a sense of satisfaction from the manifestation of muscle activity;

the need for aesthetic enjoyment of one's own beauty, strength, endurance, speed, flexibility, dexterity;

the desire to prove oneself in difficult, even extreme situations;

the need for self-expression, self-affirmation.

2. Indirect motives:

the desire to become strong, healthy;

striving to prepare oneself for practical life through physical exercises;

a sense of duty (“began to do physical exercises, because it was necessary to attend FC lessons as mandatory in the school curriculum”).

Body reserves

Let's say a person has calm state through the lungs passes 5-9 liters of air per minute. Some highly trained athletes can randomly pass 150 liters of air through their lungs every minute for 10-11 minutes, i.e. exceeding the norm by 30 times. This is the reserve of the body.

The system of functional reserves of the body can be divided into subsystems:

1. Biochemical reserves (reactions of exchange).

2. Physiological reserves (at the level of cells, organs, organ systems).

3. Mental reserves.

Basic elements of a healthy lifestyle

A healthy lifestyle includes the following main elements:

schedule

rational mode of work and rest, rational nutrition

sleeping mode

eradication of bad habits,

optimal driving mode,

fruitful work,

personal hygiene,

hardening, etc.

An integral part of a healthy lifestyle are high moral, moral and ethical values of a person. Much attention should be paid to the formation of the consciousness of the individual as a social unit. Let us briefly consider each of them:

Schedule

A special place in the regime of a healthy life belongs to the daily routine, a certain rhythm of life and human activity. The mode of each person should provide for a certain time for work, rest, eating, sleeping.

Rational mode of work and rest

Rational mode of work and rest - necessary element healthy lifestyle. With a correct and strictly observed regimen, a clear and necessary rhythm of the functioning of the body is developed, which creates optimal conditions for work and rest, and thereby contributes to strengthening health, improving working capacity and increasing labor productivity.

Labor is the true core and basis of a person's healthy life regime. There is an erroneous opinion about the harmful effect of labor that allegedly causes "wear and tear" of the body, excessive expenditure of forces and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training in the process of labor strengthens our body. The one who works hard and works well throughout his life lives long. On the contrary, idleness leads to muscle weakness, metabolic disorders, obesity and premature decrepitude.

Necessary condition maintaining health in the process of work is the alternation of work and rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of the rest be opposite to the nature of the work of a person (the "contrasting" principle of rest construction). People of physical labor need rest that is not associated with additional physical activity, and workers mental labor certain physical work is necessary during leisure hours. This alternation of physical and mental stress is good for health. A person who spends a lot of time indoors should spend at least part of their time outdoors. It is desirable for city residents to relax outdoors on walks around the city and outside the city, in parks, stadiums, on hikes on excursions, while working in garden plots, etc.

Balanced diet

The next component of a healthy lifestyle is a balanced diet. When talking about it, one should remember two basic laws, the violation of which is dangerous to health.

The first law is the balance of received and consumed energy. If the body receives more energy than it consumes, that is, if we receive more food than is necessary for normal development person, for work and well-being - we are getting fat. Now more than a third of our country, including children, has excess weight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes mellitus, and a number of other ailments.

The second law: food should be varied and provide the needs for proteins, fats, carbohydrates, vitamins, minerals, dietary fiber. Many of these substances are irreplaceable, since they are not formed in the body, but come only with food. The absence of at least one of them, for example, vitamin C, leads to diseases, and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish fat, liver.

Rational nutrition ensures proper growth and formation of the body, contributes to maintaining health, high performance and prolonging life.

Sleeping mode

To maintain the normal activity of the nervous system and the whole organism, a good sleep is of great importance. The great Russian physiologist IP Pavlov pointed out that sleep is a kind of inhibition that protects the nervous system from excessive stress and fatigue. Sleep should be sufficiently long and deep. If a person sleeps little, then he gets up in the morning irritated, broken, and sometimes with a headache. It is impossible for all people without exception to determine the time needed for sleep. The need for sleep varies from person to person. On average, this rate is about 8 hours. Unfortunately, some people view sleep as a reserve from which you can borrow time to complete certain tasks. Regular sleep deprivation leads to nervous activity, decreased performance, increased fatigue, irritability.

Eradication of bad habits

The next link in a healthy lifestyle is the eradication of bad habits (smoking, alcohol, drugs). These violators of health are the cause of many diseases, drastically reduce life expectancy, reduce efficiency, adversely affect the health of the younger generation and the health of future children.

Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits of modern man. It is not for nothing that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines health, but also takes strength in the most direct sense. As Soviet experts have established, after 5-9 minutes after smoking a single cigarette, muscle strength decreases by 15%; athletes know this from experience and therefore, as a rule, do not smoke. Does not stimulate smoking and mental activity. On the contrary, the experiment showed that only because of smoking, the accuracy of the test, the perception of the educational material decreases. The smoker does not inhale everything harmful substances located in tobacco smoke, - about half goes to those who are next to them. It is no coincidence that children in families of smokers suffer from respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors in the mouth, larynx, bronchi and lungs. Constant and prolonged smoking leads to premature aging. Violation of oxygen supply to tissues, spasm of small vessels make the appearance of a smoker characteristic (yellowish tinge of the whites of the eyes, skin, premature wilting), and changes in the mucous membranes respiratory tract affects his voice (loss of sonority, reduced timbre, hoarseness).

The action of nicotine is especially dangerous in certain periods of life - youth, old age when even a weak excitatory effect disrupts nervous regulation. Nicotine is especially harmful to pregnant women, as it leads to the birth of weak, low-weight children, and to lactating women, as it increases the incidence and mortality of children in the first years of life.

The next difficult task is to overcome drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of the systematic consumption of alcohol, a symptom complex of morbid addiction to it develops - a loss of a sense of proportion and control over the amount of alcohol consumed; violation of the activity of the central and peripheral nervous system (psychosis, neuritis, etc.) and the functions of internal organs.

Changes in the psyche that occur even with episodic alcohol intake (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated.

Alcoholism has a particularly harmful effect on the liver: with prolonged systematic alcohol abuse, the development of alcoholic cirrhosis liver. Alcoholism is one of common causes diseases of the pancreas (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that harm both those around the patient with alcoholism and society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond healthcare and concern, to one degree or another, all aspects of life. modern society. The consequences of alcoholism include the deterioration of the health indicators of people who abuse alcohol and the associated deterioration in the general health indicators of the population. Alcoholism and related illnesses are second only to cardiovascular diseases and cancer.

Optimal driving mode

Optimal motor mode is the most important condition for a healthy lifestyle. It is based on systematic physical exercises and sports, effectively decisive tasks strengthening the health and development of the physical abilities of young people, maintaining health and motor skills, strengthening the prevention of adverse age-related changes. At the same time, physical culture and sports act as essential tool education.

It is useful to walk up the stairs without using the elevator. According to American doctors, each step gives a person 4 seconds of life. 70 steps burn 28 calories.

The main qualities that characterize the physical development of a person are strength, speed, agility, flexibility and endurance. The improvement of each of these qualities also contributes to the strengthening of health, but not to the same extent. You can become very fast by training in sprinting. Finally, it is very good to become agile and flexible by applying gymnastic and acrobatic exercises. However, with all this, it is not possible to form sufficient resistance to pathogenic effects.

For effective healing and disease prevention, it is necessary to train and improve, first of all, the most valuable quality - endurance, combined with hardening and other components of a healthy lifestyle, which will provide a growing body with a reliable shield against many diseases.

For knowledge workers, systematic physical education and sports are of exceptional importance. It is known that even in a healthy and young person, if he is not trained, leads a “sedentary” lifestyle and does not engage in physical education, with the slightest physical exertion, breathing quickens and heartbeat appears. On the contrary, a trained person can easily cope with significant physical exertion. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with underdeveloped muscles, the heart muscle is weak, which is revealed during any physical work.

Physical culture and sports are also very useful for people of physical labor, since their work is often associated with a load of some kind. separate group muscles, but not the entire musculature as a whole. Physical training strengthens and develops skeletal muscles, heart muscle, blood vessels, respiratory system and many other organs, which greatly facilitates the work of the circulatory apparatus, has a beneficial effect on the nervous system.

Daily morning exercises - a mandatory minimum physical training. It should become for everyone the same habit as washing in the morning.

Physical exercises should be performed in a well-ventilated area or outdoors. For people leading a "sedentary" lifestyle, physical exercises in the air (walking, walking) are especially important. It is useful to go to work on foot in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, increases efficiency.

Walking is a complexly coordinated motor act controlled by the nervous system, it is carried out with the participation of almost the entire muscular apparatus of our body. As a load, it can be precisely dosed and gradually, systematically increased in pace and volume. In the absence of other physical activity, the daily minimum rate of activity is only walking for young man is 15 km, a smaller load is associated with the development of hypodynamia.

Thus, daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening, before going to bed. Such a walk as part of the necessary daily workout is beneficial for everyone. It relieves the tension of the working day, calms the excited nerve centers, and regulates breathing.

Walking is best done according to the principle of cross-country walking: 0.5 -1 km walking at a slow pace, then the same amount at a quick sports step, etc.

hardening

In Russia, hardening has long been massive. The benefits of hardening with early age proven huge practical experience and backed by solid scientific evidence.

Widely known various ways hardening - from air baths to dousing cold water. The usefulness of these procedures is beyond doubt. Since time immemorial, it has been known that walking barefoot is a wonderful hardening remedy. Winter swimming is the highest form of hardening. To achieve it, a person must go through all the stages of hardening. The effectiveness of hardening increases with the use of special temperature effects and procedures. Their basic principles correct application everyone should know: systematic and consistent; taking into account individual characteristics, health status and emotional reactions for the procedure. Another effective hardening agent can and should be a contrast shower before and after exercise. Contrast showers train the neurovascular apparatus of the skin and subcutaneous tissue, improving physical thermoregulation, and have a stimulating effect on the central nervous mechanisms. Experience shows a high tempering and healing value of a contrast shower for both adults and children. It also works well as a stimulant of the nervous system, relieving fatigue and increasing efficiency. Hardening is a powerful healing tool. It allows you to avoid many diseases, prolong life by long years to maintain high performance. Hardening has a general strengthening effect on the body, increases the tone of the nervous system, improves blood circulation, and normalizes metabolism.

The impact of FA and C on health

There is only one way to achieve harmony in a person - the systematic performance of physical exercises. In addition, it has been experimentally proven that regular physical education, which is rationally included in the regime of work and rest, not only improves health, but also significantly increases the efficiency of production activities. However, not all motor actions performed in everyday life and in the process of work are physical exercises. They can only be movements specially selected for influencing various organs and systems, developing physical qualities, correcting body defects.

It has been established that schoolchildren who systematically go in for sports are physically more developed than their peers who do not go in for sports. They are taller, have greater weight and chest circumference, muscle strength and lung capacity are higher. The height of 16-year-old boys involved in sports is on average 170.4 cm, while for the rest it is 163.6 cm, weight, respectively, is 62.3 and 52.8 kg. Physical education and sports train the cardiovascular system, make it resilient to heavy loads. Physical activity contributes to the development of the musculoskeletal system.

Physical exercise will positive impact if certain rules are observed during the classes. It is necessary to monitor the state of health - this is necessary in order not to harm yourself by doing physical exercises. If there are violations by of cardio-vascular system, exercises that require significant tension can lead to a deterioration in the activity of the heart. Should not be exercised immediately after illness. It is necessary to withstand a certain period in order for the functions of the body to recover - only then physical education will be beneficial.

When performing physical exercises, the human body reacts to a given load with responses. The activity of all organs and systems is activated, as a result of which energetic resources, increases the mobility of nervous processes, strengthens the muscular and osseous-ligamentous systems. Thus, the physical fitness of those involved improves and, as a result, such a state of the body is achieved when the loads are easily tolerated, and previously inaccessible results in various types of physical exercises become the norm. You always have good health desire to exercise, high spirits and good sleep. With proper and regular exercise, fitness improves year after year, and you will be in good shape for a long time.

Conclusion.

Which of the young people does not want to be strong, dexterous, enduring, have a harmoniously developed body and good coordination of movements? Good physical state- a guarantee of successful study and fruitful work. A physically fit person can handle any job.

Far from all people are granted these qualities by nature. However, they can be acquired if you are friends with physical culture and join it from childhood.

Physical culture is an integral part of general culture. It not only improves health, but also relieves some congenital and acquired ailments. Physical culture is necessary for people and physical and mental labor. But it is especially necessary for children and adolescents, since at their age the foundation is laid physical development and health.

Physical culture and sports are acquiring especially great importance now, in the age of the technical revolution, when mechanization and automation are being introduced into industry and agriculture at a rapid pace. The work of many workers is gradually reduced to operating machines. This reduces the muscular activity of workers, and without it, many organs human body work at a reduced rate and gradually weaken. Such muscle underload is compensated for by physical education and sports. Scientists have found that physical education and sports have a beneficial effect on labor productivity.

Physical education and sports also provide an invaluable service in shaping high moral qualities. They bring up will, courage, perseverance in achieving goals, a sense of responsibility and camaraderie.

Bibliography

Aseev V.G. Motivation of behavior and personality formation. - M., 1976.

Bogdanov G.P. Schoolchildren - a healthy lifestyle. - M, 1989

Vinogradov D.A. Physical culture and healthy lifestyle. -M, 1990

Vydrin V.M. "Methodological problems of the theory of physical culture // Theory and practice of physical culture" - M. 1986.

Grigoriev A.N. Archer versus athlete. - M.: Physical culture and sport, 1971.- 145 p.

Grinenko M.F. With the help of movements. - M, 1984

Ivanchenko V.A. "Secrets of your cheerfulness" - Mn., 1998

Ilyin E.P. "Psychology of physical education." - M., Enlightenment 1987. h

History of physical culture and sports: Textbook. for in-t nat. cult.//Water total. ed. V.V. Stolbov. - M.: Physical culture and sport, 1985. - p.

History of physical culture: Textbook. for ped. in-tov / / Under the general. ed. Stolbova V.V. - M. Education, 1989. -288 p.

Kryuchkova V.A. Sandler M.V. The content and forms of promotion of a healthy lifestyle. - M, 1987

Kupchinov R.I. Glazko T.A. Physical culture and healthy lifestyle. - Mn, 2001.

Lisitsyn Yu.P. Lifestyle and health of the population. - M, 1982.

Pravosudov V.P. Physical culture and health. - M, 1985.

Rubinshtein S.L. "Fundamentals general psychology." St. Petersburg, 1999

Shedlov I.V. Physical perfection is spiritual wealth. - Kyiv, 1985.

Uglov F.R. “Lifestyle and health.

HLS and its components

Now, before continuing and concretizing this topic, let's dwell on the very concept of lifestyle (OL). OL is usually associated with the nature, specific behavior of individuals or entire groups of the population. They talk about the life expectancy of a person, about the life expectancy of the urban, rural population, sometimes about professional features etc. And such ideas do not cause objections - they are widely included in our everyday life. But we should give a scientific interpretation of this concept, as soon as we try to correlate it with health - a very complex category, influenced by many factors and conditions. And yet, OL includes the main human activity, which includes labor activity, social, psycho-intellectual, motor activity, communication and domestic relationships.

However, the concepts of "coolant" and "living conditions" should not be confused.

OL is a way of experiencing life situations, and living conditions are the activities of people in a certain habitat, in which one can single out the ecological situation, educational qualification, psychological situation in a mini and macro environment, life and home improvement.

From here, logically, it is determined that the coolant directly affects human health, and at the same time, living conditions, as it were, indirectly affect the state of health.

A healthy lifestyle can be characterized as an active activity of people, aimed primarily at maintaining and improving health. At the same time, it is necessary to take into account that the life expectancy of a person and a family does not develop on its own depending on the circumstances, but is formed purposefully and constantly throughout life.

Thus, a healthy lifestyle should be understood as typical forms and methods of daily human activity that strengthen and improve the reserve capabilities of the body, thereby ensuring the successful performance of their social and professional functions, regardless of political, economic and socio-psychological situations.

We need to more fully, more clearly reveal the essence of this concept, its manifestations in our reality, in particular for the further improvement of our health care. It may seem to some that between a healthy lifestyle and health care, you can legitimately put an equal sign. The latter is more often qualified as a system of public and state measures to protect and promote the health of the population (prevention, treatment, rehabilitation). And there are grounds for such a conclusion: state, public bodies and organizations, as well as institutions of the health service that carry out their direct functions, are involved in solving the problem. A healthy lifestyle is, first of all, the activity, activity of an individual, a group of people, a society that uses the opportunities that provide them in the interests of health, harmonious, physical and spiritual development of a person.

Motivation

It is the motives that motivate us to form a healthy lifestyle.

Everyone who wants to understand the actions of another person or his own behavior begins with the search for the causes of the corresponding actions - the motives of behavior. These searches would not present any difficulty if human behavior was always determined by only one motive. Many experiments have shown that both in humans and animals, behavior is most often determined by the simultaneous presence of several motives. But if in animals the choice reaction under the action of a complex of stimuli is carried out at the level of adjacent conditioned reflexes, then in humans, the manifestation of motivation is mediated by the function of consciousness, which represents the highest evolutionary level of the regulatory mechanisms of the nervous system. Therefore, in a person, the decisive role in making and changing decisions when updating a particular motive is played by the so-called conscious motive. Speaking of a motive as a conscious impulse to a certain course of action, it should be borne in mind that the motive itself is not the cause of purposeful actions. It is only the result of reflection in the psyche of the needs of the body, caused by external or internal objective phenomena.

Motivation in the formation of a healthy lifestyle by means of FC and S, as in any other activity, occupies a special place. And the motives that encourage a person to engage in FC and C have their own structure:

1. Immediate motives:

- the need for a sense of satisfaction from the manifestation of muscle activity;

- the need for aesthetic enjoyment of one's own beauty, strength, endurance, speed, flexibility, dexterity;

- the desire to prove themselves in difficult, even extreme situations;

- the need for self-expression, self-affirmation.

2. Indirect motives:

- the desire to become strong, healthy;

- the desire through physical exercises to prepare oneself for practical life;

- a sense of duty (“began to do physical exercises, because it was necessary to attend FC lessons as mandatory in the school curriculum”).

Body reserves

The integrity of the human personality is manifested, first of all, in the relationship and interaction of the mental and physical forces of the body. The harmony of the psychophysical forces of the body increases the reserves of health, creates conditions for creative self-expression in various areas of our lives. Academician N. M. Amosov proposes to introduce a new medical term "amount of health" to denote a measure of the body's reserves.

Let's say that a person in a calm state passes through the lungs 5–9 liters of air per minute. Some highly trained athletes can arbitrarily pass 150 liters of air through their lungs every minute for 10-11 minutes, i.e. exceeding the norm by 30 times. This is the reserve of the body.

Let's take a heart. And calculate its power. There are minute volumes of the heart: the amount of blood in liters ejected in one minute. Suppose that at rest it gives 4 liters per minute, with the most energetic physical work - 20 liters. So the reserve is 5 (20:4).

There is exactly the same hidden reserves kidneys, liver. They are detected using various stress tests. Health is the amount of reserves in the body, it is the maximum performance of organs while maintaining the qualitative limits of their function.

The system of functional reserves of the body can be divided into subsystems:

1. Biochemical reserves (reactions of exchange).

2. Physiological reserves (at the level of cells, organs, organ systems).

3. Mental reserves.

Basic elements of a healthy lifestyle

A healthy lifestyle includes the following main elements:

schedule

– rational mode of work and rest, rational nutrition

- breathing

- sleeping mode

- the elimination of bad habits,

– optimal driving mode,

- fruitful work

– personal hygiene,

- massage,

- hardening, etc.

An integral part of a healthy lifestyle are high moral, moral and ethical values of a person. Much attention should be paid to the formation of the consciousness of the individual as a social unit.

Schedule

The daily routine of different people can and should be different depending on the nature of work, living conditions, habits and inclinations, however, even here there must be a certain daily rhythm and daily routine. It is necessary to provide sufficient time for sleep, rest. Breaks between meals should not exceed 5-6 hours. It is very important that a person sleeps and eats always at the same time. Thus, conditioned reflexes are developed. A person who has dinner at a strictly defined time knows very well that by this time he has an appetite, which is replaced by a feeling of severe hunger if dinner is late. Disorder in the daily routine destroys the formed conditioned reflexes.

Speaking about the daily routine, we do not mean strict schedules with a minute-by-minute calculated time budget for each task for each day. There is no need to bring the regime to a caricature with excessive pedantry. However, the routine itself is a kind of core on which the conduct of both weekdays and weekends should be based.

Rational mode of work and rest

A rational regime of work and rest is a necessary element of a healthy lifestyle. With a correct and strictly observed regimen, a clear and necessary rhythm of the functioning of the body is developed, which creates optimal conditions for work and rest, and thereby contributes to strengthening health, improving working capacity and increasing labor productivity.

Labor is the true core and basis of a healthy human life regime. There is a misconception about the harmful effect of labor that allegedly causes "wear and tear" of the body, excessive expenditure of forces and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training in the process of labor strengthens our body. The one who works hard and works well throughout his life lives long. On the contrary, idleness leads to muscle weakness, metabolic disorders, obesity and premature decrepitude.

In the observed cases of overstrain and overwork of a person, it is not the work itself that is to blame, but the wrong mode of work. It is necessary to correctly and skillfully distribute forces during the performance of work, both physical and mental. Uniform, rhythmic work is more productive and more beneficial for the health of workers than changing periods of downtime with periods of intense, hasty work. Interesting and beloved work is done easily, without tension, does not cause fatigue and fatigue. It is important to choose the right profession in accordance with the individual abilities and inclinations of a person.

A comfortable working uniform is important for an employee, he must be well instructed on safety issues, it is important to organize his own work immediately before work. workplace: remove all unnecessary, arrange all the tools in the most rational way, etc. The lighting of the workplace should be sufficient and uniform. A local light source, such as a table lamp, is preferable.

It's best to start with the hardest part of the job. It trains and strengthens the will. It does not allow you to put off difficult things from morning to evening, from evening to morning, from today to tomorrow, and generally on the back burner.

A necessary condition for maintaining health in the process of work is the alternation of work and rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of the rest be opposite to the nature of the work of a person (the "contrasting" principle of building a rest). Physical workers need rest that is not associated with additional physical activity, and knowledge workers need some physical work during their leisure hours. This alternation of physical and mental stress is good for health. A person who spends a lot of time indoors should spend at least part of their time outdoors. It is desirable for city residents to relax outdoors on walks around the city and outside the city, in parks, stadiums, on hikes on excursions, while working in garden plots, etc.

Balanced diet

The next component of a healthy lifestyle is a balanced diet. When talking about it, one should remember two basic laws, the violation of which is dangerous to health.

The first law is the balance of received and consumed energy. If the body receives more energy than it consumes, that is, if we receive more food than is necessary for the normal development of a person, for work and well-being, we become fat. Now more than a third of our country, including children, is overweight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes mellitus, and a number of other ailments.

The second law is that nutrition should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals, and dietary fiber. Many of these substances are irreplaceable, since they are not formed in the body, but come only with food. The absence of at least one of them, for example, vitamin C, leads to diseases, and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver.

The first rule in any natural food system should be:

- Eating only when you feel hungry.

- Refusal to eat in case of pain, mental and physical malaise, fever and elevated temperature body.

- Refusal to eat immediately before bedtime, as well as before and after serious work, physical or mental.

The most useful for children and adolescents of school age four meals a day:

I breakfast - 25% of the daily ration

II breakfast – 15% of the daily ration lunch – 40% of the daily ration

dinner - 20% of the daily ration

Lunch should be the most satisfying. It is useful to have dinner no later than 1.5 hours before bedtime. It is recommended to always eat at the same hours. This produces a conditioned reflex in a person, at a certain time he has an appetite. And food eaten with appetite is better absorbed. It is very important to have free time for digestion of food. The notion that exercising after eating aids in digestion is a gross mistake. Rational nutrition ensures proper growth and formation of the body, contributes to maintaining health, high performance and prolonging life.

Sleeping mode

It is impossible for all people without exception to determine the time needed for sleep. The need for sleep varies from person to person. On average, this rate is about 8 hours. Unfortunately, some people view sleep as a reserve from which you can borrow time to complete certain tasks. Systematic lack of sleep leads to disruption of nervous activity, decreased performance, increased fatigue, irritability.

To create the conditions for a normal, sound and restful sleep, it is necessary to stop intense mental work 1–1.5 hours before bedtime. Dinner should be no later than 2-2.5 hours before bedtime. This is essential for proper digestion of food. You should sleep in a well-ventilated room, it’s good to accustom yourself to sleep with an open window, and in the warm season with an open window. In the room you need to turn off the lights and establish silence. Nightwear should be loose, not impeding blood circulation, you can not sleep in outerwear. It is not recommended to cover yourself with a blanket with your head, sleep face down: this interferes with normal breathing. It is advisable to go to bed at the same time - this helps to fall asleep quickly. Neglect of these simple rules of sleep hygiene causes negative phenomena. Sleep becomes shallow and restless, as a result of which, as a rule, insomnia develops over time, certain disorders in the activity of the nervous system.

Breath

Breath is essential function organism. It is in close relationship with blood circulation, metabolism, muscle activity and is carried out with the direct participation of the central nervous system.

The act of breathing is performed automatically, but along with this, there is an arbitrary control of breathing. With voluntary regulation of breathing, it is possible (within certain limits) to consciously regulate the depth and frequency of breathing, hold it, combine breathing with the nature of movements, etc.

The ability to control one's breathing is developed differently in different people, but through special training, and above all with the help of breathing exercises, everyone can improve this ability.

Breathing must be done through the nose. Passing through the nasal cavity, atmospheric air is humidified and cleaned of dust. In addition, a jet of air irritates the nerve endings of the mucous membrane, resulting in the so-called naso-pulmonary reflex, which plays an important role in the regulation of breathing. When breathing through the mouth, the air is not cleaned, moistened, or insulated. As a result, acute inflammatory processes often occur. For those who systematically breathe through the mouth, the number of red blood cells in the blood decreases, the activity of the kidneys, stomach and intestines is disrupted.

In some cases, with great physical exertion, when shortness of breath develops, for a short time before breathing normalizes, you can breathe through your mouth. You have to breathe through your mouth while swimming.

For medicinal purposes, to enhance the function of exhalation, it is sometimes recommended to inhale through the nose and exhale through the mouth. In normal breathing, the inhalation should be about 1/4 shorter than the exhalation. So, when walking of average intensity, three steps are taken for each breath, and 4 for exhalation. When walking fast (and running), more attention should be paid not to the ratio of the number of steps during inhalation and exhalation, but to a fuller and longer exhalation, which contributes to deep breathing.

While performing physical exercises or physical work, it is necessary to accustom yourself to breathe deeply and evenly, while breathing should, if possible, be combined with the phases of movement. So, inhalation should be accompanied by movements that increase the volume of the chest, and exhalation should be accompanied by movements that help reduce its volume. If it is impossible to combine the phases of breathing and movement, it is necessary to breathe evenly and rhythmically. This is especially important during running, jumping and other fast and irregular movements.

Eradication of bad habits

Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits of modern man. It is not for nothing that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines health, but also takes strength in the most direct sense. As Soviet experts have established, after 5-9 minutes after smoking just one cigarette, muscle strength decreases by 15%; athletes know this from experience and therefore, as a rule, do not smoke. Does not stimulate smoking and mental activity. On the contrary, the experiment showed that only because of smoking, the accuracy of the test, the perception of the educational material decreases. The smoker does not inhale all the harmful substances found in tobacco smoke. About half goes to those who are next to them. It is no coincidence that children in families of smokers suffer from respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors in the mouth, larynx, bronchi and lungs. Constant and prolonged smoking leads to premature aging. Violation of tissue oxygen supply, spasm of small vessels make the appearance of a smoker characteristic (yellowish tint of the whites of the eyes, skin, premature fading), and changes in the mucous membranes of the respiratory tract affect his voice (loss of sonority, reduced timbre, hoarseness).

The action of nicotine is especially dangerous during certain periods of life - youth, old age, when even a weak stimulating effect disrupts nervous regulation. Nicotine is especially harmful to pregnant women, as it leads to the birth of weak, low-weight children, and to lactating women, as it increases the incidence and mortality of children in the first years of life.

Changes in the psyche that occur even with episodic alcohol intake (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated.

Alcoholism has a particularly harmful effect on the liver: with prolonged systematic alcohol abuse, alcoholic cirrhosis of the liver develops. Alcoholism is one of the common causes of pancreatic disease (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that harm both those around the patient with alcoholism and society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond healthcare and concern, to one degree or another, all aspects of modern society. The consequences of alcoholism include the deterioration of the health indicators of people who abuse alcohol and the associated deterioration in the general health indicators of the population. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death.

Optimal driving mode

Optimal motor mode is the most important condition for a healthy lifestyle. It is based on systematic physical exercises and sports, which effectively solve the problems of improving the health and developing the physical abilities of young people, maintaining health and motor skills, and strengthening the prevention of adverse age-related changes. At the same time, physical culture and sports act as the most important means of education.

It is useful to walk up the stairs without using the elevator. According to American doctors, each step gives a person 4 seconds of life. 70 steps burn 28 calories. The main qualities that characterize the physical development of a person are strength, speed, agility, flexibility and endurance. The improvement of each of these qualities also contributes to the strengthening of health, but not to the same extent. You can become very fast by training in sprinting. Finally, it is very good to become agile and flexible by applying gymnastic and acrobatic exercises. However, with all this, it is not possible to form sufficient resistance to pathogenic effects.

Physical education and sports are also very useful for people of physical labor, since their work is often associated with the load of any particular muscle group, and not the entire muscle as a whole. Physical training strengthens and develops the skeletal muscles, heart muscle, blood vessels, respiratory system and many other organs, which greatly facilitates the work of the circulatory apparatus, has a beneficial effect on the nervous system.

Daily morning exercises are a mandatory minimum of physical training. It should become for everyone the same habit as washing in the morning.

Walking is a complexly coordinated motor act controlled by the nervous system, it is carried out with the participation of almost the entire muscular apparatus of our body. As a load, it can be precisely dosed and gradually, systematically increased in pace and volume. In the absence of other physical activity, the daily minimum rate of exercise only by walking for a young man is 15 km, a smaller load is associated with the development of hypodynamia.

Thus, daily exposure to fresh air for 1–1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening, before going to bed. Such a walk as part of the necessary daily workout is beneficial for everyone. It relieves the tension of the working day, calms the excited nerve centers, and regulates breathing.

Walks are best done according to the principle of cross-country walking: 0.5–1 km with a slow walking pace, then the same amount with a quick sports step, etc.

Massage

Massage is a system of mechanical and reflex effects produced on human tissues and organs for general strengthening and therapeutic purposes. It is performed by the hands of a massage therapist or with the help of a special apparatus.

Massage helps to increase the blood supply to the massaged areas of the body, improves the outflow of venous blood, activates skin respiration, metabolic processes, enhances the functions of sweat and sebaceous glands, removes obsolete skin cells, while the skin becomes elastic, and ligaments and muscles become more elastic. Massage has a beneficial, calming effect on the nervous system, favors the restoration of the body's performance after fatigue.

There are several types of massage. The main ones are sports and medical. The first is designed to increase the athlete's performance and relieve fatigue after heavy physical exertion. The second - serves as a means of contributing to the treatment of diseases. These types of massages can only be performed by specialists.

The simplest type of massage is hygienic massage, which increases the overall tone of the body. It promotes hardening and can be performed not only by specialists, but also by the practitioners themselves.

You need to massage a naked body and, only in some cases, you can massage through knitted or woolen underwear.

hardening

Hardening has long been massive. The benefits of hardening from an early age have been proven by vast practical experience and are based on solid scientific justification.

Various methods of hardening are widely known - from air baths to dousing with cold water. The usefulness of these procedures is beyond doubt. Since time immemorial, it has been known that walking barefoot is a wonderful hardening remedy. Winter swimming is the highest form of hardening. To achieve it, a person must go through all the stages of hardening.

The effectiveness of hardening increases with the use of special temperature effects and procedures. Everyone should know the basic principles of their correct application: systematic and consistent; taking into account individual characteristics, health status and emotional reactions to the procedure. Another effective hardening agent can and should be a contrast shower before and after exercise. Contrast showers train the neurovascular apparatus of the skin and subcutaneous tissue, improving physical thermoregulation, and have a stimulating effect on the central nervous mechanisms. Experience shows a high tempering and healing value of a contrast shower for both adults and children. It also works well as a stimulant of the nervous system, relieving fatigue and increasing efficiency.

Hardening is a powerful healing tool. It allows you to avoid many diseases, prolong life for many years, maintain high performance. Hardening has a general strengthening effect on the body, increases the tone of the nervous system, improves blood circulation, and normalizes metabolism.

The impact of FA and C on health

Physical exercises

There is only one way to achieve human harmony - the systematic performance of physical exercises. In addition, it has been experimentally proven that regular physical education, which is rationally included in the regime of work and rest, not only improves health, but also significantly increases the efficiency of production activities. However, not all motor actions performed in everyday life and in the process of work are physical exercises. They can only be movements specially selected for influencing various organs and systems, developing physical qualities, correcting body defects.

It has been established that schoolchildren who systematically go in for sports are physically more developed than their peers who do not go in for sports. They are taller, have greater weight and chest circumference, muscle strength and lung capacity are higher. The height of 16-year-old boys involved in sports is on average 170.4 cm, while for the rest it is 163.6 cm, weight is 62.3 and 52.8 kg, respectively. Physical education and sports train the cardiovascular system, make it resilient to heavy loads. Physical activity contributes to the development of the musculoskeletal system.

Physical exercise will have a positive impact if certain rules are followed during classes. It is necessary to monitor the state of health - this is necessary in order not to harm yourself by doing physical exercises. If there are violations of the cardiovascular system, exercises that require significant stress can lead to a deterioration in the activity of the heart. Should not be exercised immediately after illness. It is necessary to withstand a certain period in order for the functions of the body to recover - only then physical education will be beneficial.

When performing physical exercises, the human body reacts to a given load with responses. The activity of all organs and systems is activated, as a result of which energy resources are spent, the mobility of nervous processes increases, the muscular and bone-ligamentous systems are strengthened. Thus, the physical fitness of those involved improves and, as a result, such a state of the body is achieved when the loads are easily tolerated, and previously inaccessible results in various types of physical exercises become the norm. You always have good health, desire to exercise, high spirits and good sleep. With proper and regular exercise, fitness improves year after year, and you will be in good shape for a long time.

Exercise Hygiene

On the basis of regulations, as a result of many years of experience in the field of sports medicine, the main tasks of physical exercise and sports hygiene are clearly defined. This is the study and improvement of the environmental conditions in which physical culture and sports are practiced, and the development of hygienic measures that promote health, increase efficiency, endurance, and increase sports achievements. As noted earlier, physical exercises do not affect any organ or system in isolation, but the whole organism as a whole. However, the improvement of the functions of its various systems does not occur to the same extent.

Especially distinct are the changes in the muscular system. They are expressed in an increase in muscle volume, an increase in metabolic processes, and an improvement in the functions of the respiratory apparatus. In close interaction with the respiratory organs, the cardiovascular system is also improved. Physical exercise stimulates metabolism, increases strength, mobility and balance of nervous processes. In this regard, the hygienic value of physical exercises increases if they are carried out on outdoors. Under these conditions, their overall healing effect increases, they have a hardening effect, especially if classes are held at low air temperatures. At the same time, such indicators of physical development as chest excursion and lung capacity improve. When exercising in cold conditions, the thermoregulatory function is improved, sensitivity to cold decreases, and the possibility of colds is reduced. In addition to the beneficial effects of cold air on health, there is an increase in the effectiveness of training, which is explained by the high intensity and density of physical exercises. Physical activity should be normalized taking into account age characteristics, meteorological factors.

Gymnastics

In ancient Greece, for a long time, athletes competed in the same light raincoats. One day, one of the winners of the competition lost his raincoat while running, and everyone decided that it was easier for him to run without a raincoat. Since then, all competitors began to enter the arena naked. In Greek, "naked" is "hymnos"; hence the word "gymnastics" appeared, which in ancient times included all types of physical exercises.

Nowadays, gymnastics is called a system of specially selected physical exercises and methodological techniques used for comprehensive physical development, improvement of motor abilities and recovery.

Gymnastics has many varieties, and we will begin our acquaintance with them with exercises.

“There is no better remedy for ailments - do exercises until old age,” says an ancient Indian proverb. A charge is usually called a 10–15-minute morning hygienic gymnastics performed after sleep. It helps the body quickly move from a passive state to an active state necessary for work, and also creates good mood and gives you a boost of energy. Therefore, it is useful to perform gymnastic exercises not only in the morning, but also in the afternoon, for which industrial gymnastics has been introduced at many enterprises. Giving rest to the nervous system, exercises relieve fatigue and contribute to high performance.

Professionally applied gymnastics is a completely different matter: regular exercises with specially selected exercises provide mainly for the development of those muscle groups and motor skills that are necessary for faster mastery of labor skills in certain professions.

And in all schools and educational institutions there is a compulsory subject - basic gymnastics. Her program includes training in applied motor skills (walking, running, jumping, climbing, throwing, overcoming various obstacles, balance, carrying loads), as well as simple gymnastic and acrobatic exercises. The main gymnastics also includes the so-called health-improving gymnastics, designed for self-study at leisure. It is necessary for those who, for some reason, cannot attend health group classes.

The training of each athlete certainly includes classes in sports and auxiliary gymnastics, which develops certain physical qualities necessary for different sports.

Integral part physical training in the Armed Forces is military applied gymnastics. Its task is the comprehensive development of physical abilities for quick action in a military situation, taking into account the specifics of military specialties.

And who wants to find a slender figure with beautiful, prominent muscles, he is engaged in athletic gymnastics. It consists of general developmental exercises with objects - weights and without objects. At the same time, various sports are provided, which provide versatile physical training.

Finally, therapeutic gymnastics is designed to restore the mobility of damaged parts of the body and eliminate physique deficiencies that have appeared as a result of injuries, injuries or illnesses.

In the next subsection, we will take a closer look at morning exercises.

morning exercises

Morning exercises are physical exercises performed in the morning after sleep and contribute to an accelerated transition of the body to a vigorous working state. During sleep, the central nervous system of a person is in a state of a kind of rest from daytime activity. This reduces the intensity of physiological processes in the body. After stimulation, the excitability of the central nervous system and the functional activity of various organs gradually increase, but this process can be quite lengthy, which affects the working capacity, which remains reduced compared to normal and well-being: a person feels drowsiness, lethargy, sometimes shows unreasonable irritability.

Performing physical exercises causes the flow of nerve impulses from the working muscles and joints and brings the central nervous system into an active, active state. Accordingly, the work of internal organs is also activated, providing a person with high performance, giving him a tangible surge of vigor.

Exercise should not be confused with physical training, the purpose of which is to obtain a more or less significant load, as well as to develop the physical qualities necessary for a person.

Stress

Stress is a term used to refer to a wide range of human conditions that occur in response to a variety of extreme influences (stressors). Initially, the concept of "stress" arose in physiology and meant a non-specific reaction of the body ("general adaptation syndrome") in response to any adverse effect (G. Selye). Later it began to be used to describe the states of an individual that arise in extreme conditions at the physiological, psychological and behavioral levels. Depending on the type of stressor and the nature of its influence, different types of stress are distinguished. The most common classification distinguishes between physiological and psychological stress. The latter is divided into informational and emotional. Information stress occurs in situations of information overload, when a person does not cope with the task, does not have time to make the right decisions at the required pace, with a high degree of responsibility for the consequences of the decisions made. Emotional stress appears in situations of threat, danger, frustration, etc. At the same time, its various forms (impulsive, inhibitory, generalized) lead to changes in the course of mental processes, emotional shifts, transformation of the motivational structure of activity, and violations of motor and speech behavior. Stress can have both a mobilizing and a negative impact on activity, up to its complete disorganization (distress). Therefore, the optimization of any type of activity should include a set of measures that prevent the causes of stress. One of them and probably the most significant of them are physical culture and sports.

Healthy lifestyle is a way of life aimed at maintaining and improving the health of people. The hygienic regime of work and rest contributes to a healthy lifestyle, but such bad habits as smoking, drinking alcohol and drugs interfere.

A healthy lifestyle is the main factor of health

According to WHO experts, health by 50-55% depends on a person's lifestyle, 20-23% - on heredity, 20-25% - on the state of the environment (ecology) and 8-12% - on the work of the national system healthcare. So, to the greatest extent, human health depends on lifestyle, which means that we can assume that the general line for the formation and promotion of health is a healthy lifestyle (HLS).

According to modern ideas, healthy lifestyle- these are typical forms and methods of daily human life, strengthening and improving the adaptive (adaptive) and reserve capabilities of the body, which ensures the successful implementation of social and professional functions.

At the heart of any way of life are principles, i.e. rules of conduct followed by the individual. There are biological and social principles on the basis of which a healthy lifestyle is formed. Biological principles: lifestyle should be age-related, provided with energy, strengthening, rhythmic, moderate. social principles: the way of life should be aesthetic, moral, strong-willed, self-limiting.

This classification is based on the principle of the unity of the individual and the general, the unity of the organism and the environment - biological and social. In this regard, a healthy lifestyle is nothing more than a rational organization of human life on the basis of key biological and social vital forms of behavior - behavioral factors . We list the main ones:

the cultivation of positive emotions that contribute to mental well-being - the basis of all aspects of life and health;
optimal motor activity (DA) is the leading innate mechanism of bioprogress and health;
rational nutrition is the basic factor of bioprogress and health;
a rhythmic way of life corresponding to biorhythms is the basic principle of the organism's vital activity;

effective organization of labor activity is the main form of self-realization, formation and reflection of human essence;
sexual culture is a key factor in life as an adequate and progressive form of reproduction of the species;
healthy aging is a natural process of fruitful longevity;
giving up addictions (alcoholism, drug addiction, smoking, etc.) is a decisive factor in maintaining health.

In practice, the implementation of these forms of behavior is extremely difficult. One of the main reasons for this should be recognized as the lack of motivation for a positive attitude towards one's health and healthy lifestyle. The fact is that in the hierarchy of needs that underlie the behavior of a person (for example, a student), health is far from being in the first place. This is due to the low individual and general culture of Russian society, which leads to the absence of an attitude towards the primacy (dominance) of the value of health in the hierarchy of human needs. Therefore, the formation of health is, first of all, the problem of each person. It should begin with the education of health and healthy lifestyle motivation, because this motivation is a system-forming factor in behavior. In other words, there will be motivation (purposeful need) - there will be corresponding behavior.

Healthy lifestyle and ways of its formation

Healthy lifestyle (HLS) - a term that is being used more and more. The simplest definition of a healthy lifestyle is everything in a lifestyle that has a beneficial effect on health. Consequently, the concept of a healthy lifestyle includes all the positive aspects of people's activities: job satisfaction, active life position, social optimism, high physical activity, well-being, absence of bad habits, high medical activity, etc.

The formation of an attitude towards a healthy lifestyle is the most important task of the state, since lifestyle is a determining factor in health.

The formation of a healthy lifestyle is also the task of the health authorities, social protection, and education. WHO recommendations are aimed at the formation of a healthy lifestyle:

diet low in animal fats;
reducing the amount of salt consumed;
reducing the consumption of alcoholic beverages;
maintaining normal weight body;
regular exercise;
reduction of stress levels, etc.

The formation of a healthy lifestyle is the basis of any preventive activity, numerous programs aimed at improving the health of society. Healthy lifestyle promotion is the most important function and task of all health authorities (especially primary health care), health education centers, educational institutions, social protection authorities, etc.

The attitude towards a healthy lifestyle should be formed in the following areas: 1) strengthening and creating a positive lifestyle; 2) overcoming, reducing risk factors.

Study and formation public opinion regarding the assessment of one's own health is one of the difficult tasks of forming an attitude towards a healthy lifestyle. Along with the health authorities, the media plays a big role in this. It is necessary to understand that the health of the population is ensured not only by the responsibility of the state and society, but also by the responsibility of each of us for our own health and the health of all.

A healthy lifestyle is based on scientifically based sanitary and hygienic standards aimed at improving health: rational nutrition; physical activity; hardening; lack of bad habits; the ability to get out of stressful conditions (for example, possession of auto-training techniques); high medical activity (timeliness of medical examinations, timeliness of seeking medical help in case of illness, active participation in medical examinations); the ability to provide first aid in case of sudden illnesses, injuries, etc.

Basics of a healthy lifestyle

Each person should have his own health system as a set of lifestyle circumstances that he implements.

The absence of one's own health system will sooner or later lead a person to illness and will not give him the opportunity to realize the inclinations inherent in him by nature.

A person is so perfect that not only to maintain the necessary level of health, but also to return to it from an illness, one can practically from any state; but with the progression of the disease and with age, this requires more and more effort. As a rule, a person resorts to these efforts if he has vital goal, motivation, which each person has their own.

The main features of the health program should be:

voluntariness;
the expenditure of certain physical and other forces;
orientation to the constant improvement of their physical, mental and other capabilities.

Creating your own system of a healthy lifestyle is an extremely long process and can last a lifetime.

Feedback from changes occurring in the body as a result of following a healthy lifestyle does not work immediately, positive effect transition to rational image life is sometimes delayed by years. That is why, unfortunately, quite often people only “try” the transition itself, but, having not received a quick result, they return to their previous way of life. This is not surprising, since a healthy lifestyle involves, on the one hand, the rejection of many pleasant living conditions that have become habitual (overeating, comfort, alcohol, etc.), and on the other hand, constant and regular heavy loads for a person who is not adapted to them. and strict lifestyle regulations. In the first period of the transition to a healthy lifestyle, it is especially important to support a person in his desire, provide him with the necessary consultations (since during this period he constantly experiences a lack of knowledge in various aspects ensuring a healthy lifestyle), indicate positive changes in the state of his health, in functional indicators, etc.

It is clear that in order to develop “his own” system, a person will try various means and systems, analyze their acceptability for him and their effectiveness, and select the best.

In the implementation of a healthy lifestyle program, in organizing the transition to it, depending on individual characteristics, a person can choose various options.

For those who like to follow a clear life schedule - this is rigid sequence of actions, painted thoroughly but events and time. Therefore, all actions aimed at ensuring health are physical exercises, hygiene procedures, meal times, rest, etc. — rigidly fit into the regime of the day with the exact indication of the time.

For those who are accustomed to setting specific goals and achieving them, there is a clear division into stages of transition with planning for each stage, its intermediate and final goals. In this case, a technology for implementing the program appears: where and when to start, how to organize food, movement, etc. The phased implementation of the program allows you to clarify the goals and objectives of each stage, its duration in accordance with the state of your health, forms of control, the final result for the stage, etc. The fulfillment of the tasks set for the stage allows you to proceed to the next stage. That is, this option does not impose strict conditions on each given period time, however, allows you to purposefully move towards the transition to a healthy lifestyle.

For those accustomed to comfort and laziness - a soft approximation to the desired. This option does not force you to clearly plan your daily routine or stages, but the person who has taken it believes that any wellness event is already better than nothing (do at least sometimes, at least once a week). That is, the prerequisite for such an approach is the thesis: it is important to start (for example, you can start only with morning hygienic exercises; then you can refuse the morning cigarette ... Then - try to walk to work ...). This option is especially suitable for a person who cannot drastically change his lifestyle and give up comfortable habits.

For the most inert - the maximum incorporation of the program into the usual daily routine. It is especially suitable for middle-aged and older people who, on the one hand, have already become involved in the usual conditions of life and it is difficult for them to give them up, and on the other hand, they are burdened with social, domestic, personal, professional problems and experience a constant shortage of time. The latter circumstance is a convenient reason for them to explain the reluctance to switch to a healthy lifestyle. In this case, they can include elements of the latter in their usual routine (for example, walk part of the way to work; if there is no feeling of hunger, then save time by skipping meals; wash your face with cold water in the morning, etc.). To implement this option, first of all, you should critically analyze your daily routine and life and find those "niches" in them in which such elements could be built.

After weighing your capabilities, the characteristics of your life, the reserves of free time, the state of health, setting the goal and objectives of the transition to a healthy lifestyle, you should choose from the list of indicated the version of the program according to which the person is going to work. It is only important that during its implementation he be self-confident, persistent and consistent, systematically analyzing his condition and making appropriate adjustments to his lifestyle. Undoubtedly, all this will give its results both in terms of the efficiency and productivity of human life, and in the level and dynamics of his health.

Naturally, the path of each person to a healthy lifestyle differs in its own characteristics both in time and along the trajectory, but this is not of fundamental importance - the end result is important. The effectiveness of a healthy lifestyle for a given person can be determined by a number of biosocial criteria, including:

Estimates of morphological and functional indicators of health:

level of physical development;
level of physical fitness.

Assessments of the state of immunity:

number of colds and infectious diseases during a certain period;
in the presence of a chronic disease - the dynamics of its course.

Estimates of adaptation to socio-economic conditions of life:

efficiency of professional activity;
activity in the performance of family and household duties;
breadth and degree of manifestation of social and personal interests.

Estimates of the level of valeological indicators:

the degree of formation of the attitude towards a healthy lifestyle;
level of valeological knowledge;
the level of assimilation of practical knowledge and skills related to the maintenance and promotion of health;
the ability to independently build an individual health trajectory and a healthy lifestyle program.

What end results does following the conditions of a healthy lifestyle provide in its totality, for the sake of which it is worth exposing yourself to the regime of restriction and stress that underlies it? After analyzing the provisions below, each person can make a conclusion for himself whether it is worth living every day "to the fullest", for his own pleasure, knowing about the consequences of such behavior for health and life itself, or through the education of healthy needs and taking care of one's health as the main life value is to ensure a long, healthy and happy life. So, a healthy lifestyle:

positively and effectively reduces or eliminates the impact of risk factors, morbidity and, as a result, reduces the cost of treatment;
contributes to the fact that human life becomes healthier and more durable;
ensures good family relationships, health and happiness of children;
is the basis for the realization of a person's need for self-actualization and self-realization, provides high social activity and social success;
causes high working capacity of the body, reduced fatigue at work, high labor productivity and, on this basis, high material prosperity;
allows you to abandon bad habits, rationally organize and distribute the time budget with the obligatory use of means and methods of active recreation;
provides cheerfulness, good mood and optimism.