A healthy lifestyle suggests. The formula for success, or a healthy style. Avoid passive smoking

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

Criteria for the effectiveness of a healthy lifestyle

The abbreviation HLS means "healthy lifestyle". Today it is not necessary to convince to comply certain rules even young people, because advertising calls for this. Gradually in formation strong spirit and the body, a healthy lifestyle and its components began to acquire particular relevance, among which the following can be noted:

only healthy habits;
active mode of the day, in which physical activity alternates with rest;
healthy eating every day;
personal and public hygiene;
individual physiological and spiritual well-being;
establishing contacts with the family and the team, i.е. human social well-being.

What is a healthy lifestyle? This is a combination of the above factors. They are recommended to be followed by a person for well-being, both in terms of health and in relation to the outside world. Knowing these basic aspects, you can significantly improve your well-being. About the effectiveness of conducting healthy lifestyle of life they say if a person:

has an optimistic attitude;
feels emotionally and physically attractive;
knows how to properly allocate time for work or leisure;
has a stable psyche;
has better health, is less likely to get sick;
characterized by a healthy ratio of body weight and height;
has good posture;
less prone to depression.

Rejection of bad habits

Not only do they threaten the healthy state of a person, but any bad habits often lead to death. These include:

smoking;
excessive alcohol consumption;
drug addiction.

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

Physical activity and human health

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

Missing school lessons or adults work more often due to colds. This is the result of a weak immune system. Part of a healthy lifestyle physical activity, contributes to strengthening defense mechanism, which then more effectively fights infections or conducts their prevention. Even a light jog in the morning or a multi-exercise program helps the body become more adapted to different viruses. Hardening performs a similar function. For this reason, this procedure also applies to a healthy lifestyle.

Healthy diet

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

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

Products for proper nutrition

Conventionally, products of plant and animal origin can be divided into several constituent groups. Each is characterized unique composition and contributes to the supply of the body essential substances. When using food elements from different groups Dietary diversity can be provided enough nutritional components. The classification itself includes the following components:

Milk, dairy products. This includes cheeses, kefir, cottage cheese, cream, yogurt.
Meat, fish, eggs pure form or products based on them.
Bread, pasta. Confectionery, sugar. All cereals, and from vegetables - potatoes.
All products containing predominantly vegetable or animal fats.
Vegetables, berries, fruits, herbs.
Spices and drinks. The latter include tea, coffee, cocoa.

Personal hygiene

A healthy lifestyle and its components are not complete without hygiene. The human condition directly depends on the cleanliness of all parts of the body in contact with the external environment. In addition, hygiene includes some norms regarding clothing, household or educational moments, and also nutrition. The components of a healthy and clean appearance are:

regular proper cleaning teeth;
maintaining the cleanliness of clothes with shoes;
food culture;
regular water procedures to cleanse the body.

Family Mental Health

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

AT modern time the mood of one person has become more dependent on the people around him and the situations that develop. This is especially true for children. Relationships between a man and a woman in marriage have an impact on the still unformed psyche, so the child acquires certain qualities depending on upbringing. Any negative moments change mental attitude adult members of the cell of society. For this reason, the family must comply correct image life, making their relationship warmer.

Video: components of a healthy lifestyle

We assume that it is unlikely that someone will meet who would not dream of always being beautiful, full of strength and happy. Sometimes people try different types sports, gyms, diets, walks in the parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully observes it. Why is this happening? What prevents people from monitoring their health? What do you need to do to look and feel great? And how to live long and successfully? We will try to answer all these questions below.

Healthy lifestyle - what is it?

Today everyone's life is full of events, technologies and temptations. In our developed time, people are used to running somewhere and in a hurry, to make the most of it. Work fast, learn new things, eat fast food, be treated with drugs with an immediate effect. There is no extra minute for relaxation and elementary attention to yourself. However, sooner or later health will fail. It does not happen on time and always brings bad results.

It is easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of "beast" is this? HLS is a complex good habits, only positively affecting human life. With it, you can improve health, increase life expectancy and be happy. HLS is especially relevant in recent times. Technological progress, poor ecology and inactivity have a detrimental effect on people. Appear various kinds loads leading to diseases, often chronic. In this regard, healthy lifestyle is extremely important for our society.

What does the HOS consist of?

Maintaining a healthy lifestyle helps everyone to take care and care for their body. It contributes to its strengthening, stability and strength. This is true only on one condition. You need to use all of its components. There are many classifications of them. We chose simple and meaningful. So, the HOS consists of:

proper nutrition;
sports;
personal hygiene;
different types of hardening;
denial or minimization bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods nutrition. They provide replenishment of the body different substances to help it grow and function. Proper nutrition should be exceptionally balanced.

A person, especially with a problem excess weight, it is worth adhering to several principles of proper nutrition:

Food should be varied. This means that the diet must include products of both animal and vegetable origin;
The calorie content of the diet should not exceed the daily allowance. Everyone has her own. When calculating the calorie intake, many aspects of lifestyle are taken into account. For example, the presence of physical activity, excess weight, illness, etc.
At least 5 meals per day. They include three main and two snacks. You can't starve - it's an axiom. To always feel good, learn to eat 5 times a day at the same time;
Eat slowly. Thus, you will feel a sense of fullness in time, do not overeat and enjoy the taste;
Chew food well. This is a salvation for the stomach and all digestive system. Experts recommend chewing food at least twenty times;
Eat liquid. Be sure to eat soups daily. They contribute to the release gastric juice. This soups simplify the process of digestion of other dishes;
We eat vegetables and fruits rich in vitamins. This is a great snack option. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
Drink, drink and drink again. The norm of water per day is 1.5-2 liters. Tea, coffee and soups do not count. Drink a glass of water in the morning on an empty stomach. For taste, you can add lemon;
We use dairy products. Best low fat, but not fat free. They contain healthy protein and promote faster digestion;
Don't be lazy, eat only freshly prepared meals. Over time, food loses its beneficial properties.

Rules healthy eating quite simple and do not require special skills. Today, a lot of services are available, where everyone will find recipes to their liking, will be able to control the calorie content of dishes and the amount of water consumed.

Sports and physical activity

Our body is our main tool. With it, we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, they need to be used. Movement is life. Better not to say. Let's take a car as an example. If it sits idle for many years, it will rust and become unusable. So is our body. The less we move, the greater the risk of disease. Well, if you have a lot of free time. You can attend group classes, exercise in gym or dance. There are a lot of options. But what to do if you are a busy person and have almost no free time? Perfect option For you - morning work-out. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.

On the Internet you can find great amount information about exercises and techniques for morning exercises. In addition to the above, running has a great effect on the human body. Morning or evening jogging is uplifting. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of exercise you choose. It is important that they give you pleasure.

Personal hygiene and healthy sleep

hardening

To reduce the risk of disease to a minimum, it is worth hardening. It helps the body fight against adverse external factors. There are many ways to increase resistance and immunity:

Taking air baths. It is the most accessible and easy way. Try to often arrange walks in the fresh air, ventilate the premises. Get out of town in the summer. Clean forest air is the most the best prevention diseases;
Sunbathing. No less effective for a person is being in the sun. However, you should be careful with it and avoid direct rays at noon. Also, burns and heat strokes should not be allowed;
Walking barefoot. Our feet have many sensitive points. Their massage leads to the normalization of the work of important organs;
rubdowns- soft and gentle way of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitt, washcloth or wet towel;
Pouring cold water - the most famous way. Can be covered completely or partially. It is important to wipe yourself with a dry towel after the procedure;
Cold and hot shower. Alternating cold and hot water gives the skin tone, rejuvenates and hardens the body.
Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting the procedure, you should consult with your doctor.

Rejection of bad habits

We will not go deep and talk for a long time about the dangers of smoking, alcohol and drugs. This is a well known fact. We really hope that each of you, our readers, values your health and has long abandoned these destructive habits or is now on the way to it.

A healthy lifestyle is a lifestyle of a person that is aimed at promoting health and preventing disease. In other words, a healthy lifestyle is a list of rules, compliance with which will maximize the preservation and strengthening of health (both physical and mental).

There is even a special science of a healthy lifestyle - valeology.

Let's look at the main components of a healthy lifestyle.

1) Proper nutrition
A wise man once said, "We are what we eat." And it's hard to disagree with him. The human diet should contain a balanced amount of proteins, fats and carbohydrates, and, therefore, the foods you eat should be varied: both animal and vegetable products should be present in your diet.

You should not eat a lot of fried and sautéed foods, since with this method of preparation, almost all useful substances are destroyed. The human diet should include a lot of vegetables and fruits, legumes that give energy, strength and vigor. It is very useful to consume dairy products.

You need to drink a lot (you need to drink at least 2 liters of water per day). Indian yogis constantly walk with a container of water and take a sip every 5-10 minutes, as a result of which they live long and have very good health. You should not drink the famous carbonated drinks, especially sweet ones.

In order to provide the body with optimal motor activity, it is not necessary to be an athlete and exhaust yourself with training. Sometimes morning exercises for 10-15 minutes can provide you with an energy boost for the whole day. For those who work in an office and lead a sedentary lifestyle, it is recommended to walk more, if possible, run in the morning. You can go swimming, yoga or dancing. When doing these exercises at least 3 times a week, you can keep your body in good shape.

3) Hardening
Hardening helps to increase the body's resistance to diseases and adverse effects external environment. The most common hardening methods are cold and hot shower rubbing with cold water, bathing in cold water, sunbathing summer.

4) Refusal of bad habits: smoking, drinking alcohol and drugs
It is better, of course, that they do not appear at all, but if it so happened that they do occur, then you need to get rid of them as soon as possible.

5) Compliance with the regime of rest and work
Good deep sleep- pledge have a nice rest and recovery. The optimal duration of a person's sleep should be 6-8 hours. Excessive sleep is detrimental to your health, and if you do not get enough sleep, then fatigue accumulates, which leads to exhaustion. internal reserves organism. Therefore, the optimal daily number of hours of sleep contributes to your long and healthy life.

6) Personal hygiene
Sweat and fat, which is secreted by the glands of the skin, together with external pollution creates favorable environment for the reproduction of pathogenic microorganisms and, subsequently, the development of diseases. Therefore, you must keep your skin clean.

Other equally important components of a healthy lifestyle include:

Mental and emotional stability;
- safe behavior at home and on the street, which will avoid injury and other damage.
- sexual education and prevention of sexually transmitted diseases;
- environmentally friendly behavior, etc.

A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, supported and strengthened by the person himself, will allow him to live a long and full of joys life. In this article, you will learn how to properly treat your body and keep it in good shape. These tips will work for everyone conscious person who decided to take the path of recovery and put his life in order. If you have useful experience in this area, feel free to share your tips in the comments, take part in the discussion. The article contains links to other useful materials that talk about proper nutrition, the benefits of vegetables and fruits, as well as about sports and their importance.

Health is an invaluable wealth of each person individually, and of the whole society as a whole. When meeting and parting with people close to us, we always wish them good health, because this is the main condition for a full and happy life. In our country, more than 30 million people annually suffer from ARVI and the seasonal virus. The reason for this is that more than 80% of the population weak immunity. In order for the immune system to work like clockwork, it must be maintained daily, and not just during flu epidemics! How to recharge your immunity? The answer is simple - lead

A person's immunity is the ability of his body to defend itself against various "enemies", i.e. foreign genetic information. On the one hand, the immune system protects the body, and on the other hand, its state depends on general health person. If the individual is active, strong, mobile, and cheerful, then his immunity will be in order, and if he is weak and passive, then the immune system will be appropriate

The immune system protects us from the influence of external negative factors, it is a kind of line of defense against the negative effects of bacteria, fungi, viruses and the like. Without a healthy and effective immune system the body becomes weak and much more likely to suffer from various infections.

The immune system also protects the body from its own cells with a disturbed organization that have lost their normal properties. It detects and destroys such cells, which are possible sources of cancer. It is well known that vitamins are necessary for the formation of immune cells, antibodies and signaling substances involved in the immune response. One of the main aspects of a healthy lifestyle is

In addition to proper nutrition, here are fifteen more wonderful ways recharge your immunity, live healthy and live healthy!

1. Go in for sports.

Physical activity improves general state body and work lymphatic system that removes toxins from the body. According to studies, people who exercise regularly are 25% less likely to get a cold than those who do not lead a healthy lifestyle. However, don't be too zealous. Just 30-60 minutes of exercise a day allows you to become healthier, while more strenuous exercise will make you weaker. Be sure to include push-ups in the program - they contribute better job lungs and heart. Be sure to do exercises on the press - this will improve the work gastrointestinal tract and urinary system.

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

Jennifer Cassetta, a martial arts instructor from New York, says she never gets sick. “I believe that global approach to exercise calms the mind and helps to release stress, ”says Jeniffer. “And cardio, strength training in general helps boost the immune system.” According to Cassette, her health has changed dramatically since she started practicing martial arts eight years ago. Before that, she was a smoking girl who ate late in the evenings and drank a lot of coffee in the mornings. In my 20s...

2. More vitamins

We all need vitamin D, which is found in salmon, eggs and milk. Research has shown that many people don't get enough vitamin C, says Elizabeth Polity, director of nutrition at the Duke Diet & Fitness Center. Citrus fruits are a great source of vitamin C. “It's a myth that vitamin C prevents colds,” she says. “But receiving required amount Vitamin C from fruits and vegetables energizes the immune system.”

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

3. Temper yourself!

Hardening of the body can become your assistant in maintaining a healthy lifestyle. It is best to start with childhood. The easiest way to harden - air baths. Of great importance in the process of hardening play and water procedures - strengthening nervous system, favorably affecting the heart and blood vessels, normalizing blood pressure and metabolism. First of all, it is recommended to rub the body with a dry towel for several days, and later move on to wet rubdowns. You need to start wiping yourself with warm water (35-36 C), gradually moving to cool water, and then to douches. In summer, it is better to take water procedures in the fresh air after charging.

4. Eat protein

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

5. Drink tea.

Just 5 cups of hot tea a day will greatly strengthen your body. From ordinary black tea, L-theanine is released, which is broken down by the liver to ethylamine, a substance that increases the activity of blood cells responsible for the body's immunity. It should be noted that all this applies only to high-quality varieties of tea.

6. Have fun!

According to research, people who have a positive emotional style are happy, calm and enthusiastic, and are also less prone to colds. Fun and a healthy lifestyle are inseparable from each other

Cohen and researchers at Carnegie Mellon University surveyed 193 healthy person for two weeks daily and recorded information about positive and negative emotions that they experienced. After that, they exposed the “guinea pigs” to cold and flu viruses. Those who experienced positive emotions had few cold symptoms and greater resistance to developing diseases.

7. Meditate

Santa Monica, a yoga therapist, believes in her meditation to improve her physical and emotional health. “Meditation helps calm my nervous system and allows my immune system to function with less interference,” she says. "A calm mind, a calm body." “The greatest change is peace of mind and a sense of relief,” says Santa. “I got sick a lot when I was young. My sleep has improved, and it has become easier for me to cope with constant stress.” In a study published in the journal Psychosomatic Medicine in 2003, researchers found that volunteers who participated in meditation training for eight weeks had significantly higher flu antibodies than those who did not meditate.

8. Do not be nervous!

Prolonged stress inflicts a powerful blow to the immune system. By increasing the level of negative hormones, it suppresses the release of hormones that help maintain health. By learning how to deal with stress, you will stop the flow of excess hormones that just make you fat, irritable and forgetful.

9. Move away from depression

Apathy and indifference are one of the main enemies of strong immunity. American scientists have found that in women suffering from depression, changes occur in the functioning of the immune system, and they are more susceptible to viral diseases than those who enjoy life.

10. Minimum alcohol

According to numerous studies, alcohol stops the work of white blood cells that identify and destroy infectious cells and viruses themselves. Remember that alcohol and a healthy lifestyle are incompatible

11. Sleep

Good night sleep strengthens the immune system. The fact is that during a night's sleep, the level of melatonin increases, which improves the functioning of the immune system.

12. Wash your hands!

When you wash your hands, do it twice. When scientists at Columbia University studied this problem in volunteers, they found that washing their hands once had little to no effect, even if people used antibacterial soap. So wash your hands twice in a row if you want to ward off a cold.

13. Go to the sauna

Go to the sauna once a week. What for? Because, according to a 1990 Austrian study, volunteers who went to the sauna often had half as much cold as those who didn't go to the sauna at all. Most likely, the hot air inhaled by a person destroys the cold virus. Most gyms already have their own saunas.

14. Gifts of nature

natural remedies that strengthen the immune system are: echinacea, ginseng and lemongrass. Accept herbal decoctions worth as with therapeutic purpose as well as for prevention

15. Probiotics

It is useful to use foods that increase the amount beneficial bacteria in the body. They are called probiotics, their list includes onion and leeks, garlic, artichokes and bananas

If you want to be healthy, lead a healthy lifestyle. Your new motto: no more couch couch, more exercise and fresh air! Stress is the main enemy of immunity, drive away all sorts of experiences and be less nervous. Try to get as many positive emotions as possible and take care of proper nutrition. Go ahead and good luck!!!

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 is 50-55% dependent on a person's lifestyle, 20-23% - on heredity, 20-25% - on the condition environment(environment) and 8-12% from the work of the national health system. So in most Human health depends on lifestyle, so we can assume that the general line of 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, healthy lifestyle is nothing more than rational organization 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 physical activity(YES) - 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 labor activity- 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 - natural process 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 orientation 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 health authorities, social protection, 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 physical exercises;
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 essential function and the 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; ability to get out stressful conditions(for example, possession of auto-training techniques); high medical activity (timeliness of medical examinations, timeliness of applying for medical care in case of illness, active participation in medical examination); 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;
focus on constant increase their physical, mental and other abilities.

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

Feedback from the changes that occur in the body as a result of following a healthy lifestyle does not work immediately, the positive effect of the 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, select the best.

In the implementation of a healthy lifestyle program, in the organization of the transition to it, depending on individual characteristics a person can choose different 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 set strict conditions for each given period of time, however, it 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 people of middle and older ages 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 lack 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 this 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 himself can draw a conclusion for himself whether it is worth living every day “on to the fullest”, for your 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 your health as the main life value secure 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.