Failure to maintain a healthy lifestyle. basic rules of a healthy lifestyle

Many people want to remain healthy and full of energy for as long as possible, but have no idea what to do to achieve this. Tossing between and reception herbal decoctions, but in fact, to maintain strength and health, it is necessary to constantly maintain healthy Lifestyle(HLS). It is of great importance because it affects not only health, but also prolongs life itself. What you need to do to achieve these results, stop being lazy and take charge of yourself.

The concept of a healthy lifestyle is a set of rules, the implementation of which leads to improved physical and psychological state body. By following these rules, all systems and organs begin to function well in a person. What improves physical and emotional condition and increases life expectancy.

It is a healthy lifestyle Lately has become relevant among people who want to improve their well-being. The age of technological progress, physical inactivity, disgusting ecology suggests problems with internal organs, various, often chronic, diseases develop. Therefore, people see salvation in a healthy attitude towards life. Modern people They strive to live quickly, they have no time to pay attention to how he and his family live, the main thing is to be in time for everything. They are fed and treated with drugs that help them recover instantly, but eliminate only the symptom, not the disease itself. When you're stuck, you don't have a moment to relax, and then your body fails.

If a person leads a healthy lifestyle since childhood, then he has a healthy body and a strong character. But these results can be achieved by performing all its directions in a complex. If with early childhood If parents instill in their child what is included in the concept of a healthy lifestyle, then the rest will be quite easy. You can move on to this life rule yourself, but this requires a lot of willpower.

What does a healthy lifestyle consist of:

• Compliance with personal hygiene rules.
• Performing the hardening process in different ways.

In addition to the fact that a person follows the rules aimed at his health, he must create safety in his environment in order to eliminate the risk of harm to health.

Aspects that determine general concept Healthy lifestyle:

• Physical. Maintenance good health and strengthening the body's defenses.
• Emotional. The ability to control emotions and react correctly to a situation.
• Intellectual. The ability to find the required information and apply it correctly.
• Spiritual. The ability to correctly set priorities and strictly follow them.

It cannot be ruled out social definition Healthy lifestyle Here propaganda is carried out by various educational institutions, media and public organizations.

Balanced nutrition in a healthy lifestyle

This means eating only healthy foods. They carry only useful and nutrients, necessary to maintain the vital functions of the human body. To those who have overweight or prone to weight gain, there are several tips for...

Thus:

• Food needs to be varied; the diet should include plant and animal products.
• The calorie content of the diet should not exceed the prescribed limit. To calculate calories, we take into account the presence physical activity, excess weight, diseases.
• Fractional meals. At least 5 times a day, three main meals and two snacks. It is necessary to eat at the same time. It is forbidden to go hungry.
• Chew food slowly. By eating this way, you will never overeat, receive the signal of saturation in time and enjoy the taste of the dish. Thoroughly chewed food will bring joy to the stomach.
• You need to eat the first thing every day. Soups promote elimination gastric juice, then the rest of the food will be better digested.
• Fortification with vegetables and fruits. This the best option snack. Hunger will be satisfied and the body will receive the vitamins it needs.
• Drink plenty of fluids. You need to drink at least 1.5-2 liters of water per day. No need to count soups, tea and coffee. Plain, still water can be flavored with lemon for taste.
• Include in diet dairy products. It is better to take low-fat ones, but not low-fat ones. They will fill you with protein and promote digestion.
• Eat only fresh food. Don’t be lazy and cook everything fresh every time; dishes that sit for a long time lose all their benefits.

What is a healthy lifestyle - the system of proper nutrition is quite simple, it is not at all difficult to master and follow it. The availability of products and cooking techniques will not complicate, but make the task of proper nutrition easier.

Expert opinion

Smirnov Viktor Petrovich
Dietitian, Samara

The problem of a healthy lifestyle is especially acute for residents of large cities, who have physical inactivity and whose food contains a large number of preservatives, palm oil and very often periods of stress. But in addition to following the principles of proper nutrition, playing sports, following the rules of hygiene, hardening and giving up bad habits, it is necessary to include harmonious sexual relationships in the concept of a healthy lifestyle.

Man is a social being, and, very accurately following all the rules described in the article, but without having a full intimacy, one can hardly count on harmony in other areas physical health. This topic is avoided for good reason. The point is that everything listed principles A healthy lifestyle, in addition, depends on the person himself, and establishing relationships presupposes the ability to communicate, and this takes adherence to the principles of a healthy lifestyle to a completely different level. And it is precisely the harmony of relationships and the ability to communicate, the desire to be attractive and attract others that can be called the spiritual level of a healthy lifestyle.

Physical activity for a healthy lifestyle

Modern people and more young, are chained to TV and computer screens and move little. Poor muscle activity causes enormous problems. Physical inactivity, according to a WHO study, in 6% of cases leads to fatal outcome. As the same medicine claims, even regularly performing physical exercise, suitable for a person according to his age and condition, they only benefit the body:

• Prevents depression and psycho-emotional disorders from developing.
• Provide assistance in maintaining health in diabetes mellitus.
• Reduce the possibility of developing cancer.
• Strengthens bone tissue.
• Helps maintain normal weight.
• Strengthen the immune system.

If a person has free time, you can attend group classes, fitness, swimming pool or dancing. If you don't have time, you can start doing morning exercises.

Spending only 10-15 minutes on this every day will be enough for the good condition of your body. Running has a good effect; a morning or evening run will bring pleasure, lift your spirits and help you relax.

Hardening in the practice of healthy lifestyle

Hardening helps reduce the risk of disease to zero. It helps the body cope with the effects of external adverse factors. This is the undeniable benefit of a healthy lifestyle.

There are many methods of hardening:

• Air baths. The simplest and most accessible method of hardening for a healthy lifestyle. It is necessary to be outdoors more often, to go to the forest; forest air ideally prevents the development of diseases.
• Sunbathing. In summer, try to sunbathe more. At the same time, avoid being under straight lines sun rays to avoid getting burns or heatstroke.
• Walking barefoot. The sole of the foot has many points responsible for the health of organs. Massaging sensitive points will bring healing to the body.
• Rubbing. This method is suitable even for children. The body is rubbed with a special massage glove, washcloth or wet towel.
• Pouring. They are carried out with cold water; you can water yourself completely or just your feet. Be sure to dry the skin with a terry towel.
• Cold and hot shower. Alternating water with different temperatures, gives tone skin and rejuvenates the body.
• Winter swimming. This is swimming at any time of the year in open water, even in winter. But this method requires a responsible approach and consultation with a doctor.

Strengthening the body requires immediate intervention if the following main symptoms are present: pain in the joints, muscles and headaches, frequent colds, feeling tired, insomnia, skin rashes.

Eliminating bad habits for a healthy lifestyle

Almost everyone knows about the harm that alcoholic drinks, nicotine, and also drugs cause to health. If you want to have good health and an excellent psycho-emotional background, these hobbies are better left in the past.

Please note: Your life and health are in your hands. How you want to see yourself in the future depends only on specific person.

Therefore it is important to follow simple rules A healthy lifestyle laid down since childhood. IN mature age do not become like society and do not accept their habits of drinking and smoking.

Personal hygiene for a healthy lifestyle

A person must always keep his body clean, then he can avoid infectious diseases. Sleep plays an important role in your lifestyle - you need to rest at least 8 hours a day, this will give energy and lightness to the body. It is better to give rest hours from 22:00 to 6:00.

Many of you have probably heard about such an abbreviation as healthy lifestyle. But not everyone knows how it is deciphered. These letters stand for three important words: “healthy lifestyle.” It is this phenomenon that is on the wave of popularity today. The cult of a healthy lifestyle is observed in many countries around the world. Most resort to it, regardless of age, gender and social status. Among the adherents of this fashion trend there are also popular world celebrities: Madonna, Jennifer Lopez, Nicole Kidman, David Beckham, Jessica Alba. You can add to this list too. In this article we will reveal to you the most important rules healthy lifestyle.

What features does a healthy lifestyle have?

A healthy lifestyle is relevant. People are actively moving towards this direction because they want to be healthy and happy. After all, in modern world The state of the environment wants to be better, and the number of people on the planet suffering from stress and various diseases is increasing enormously. And a healthy lifestyle prevents this. Maintaining a healthy lifestyle includes proper balanced diet, regular physical activity, normal sleep, walks on fresh air.

The main component of a healthy lifestyle is the complete rejection of bad habits, which means the use of alcoholic drinks, smoking, lack of sleep.

Why you should follow the rules of a healthy lifestyle

The benefits of maintaining a healthy lifestyle are significant. If you follow the main postulates, life will change for the better. You will become healthier, and your body will not suffer from various serious diseases, since your immunity will work like a clock. In addition, your skin color will improve, your hair will become silky and shiny, and your body will acquire beautiful curves. In addition to this, you will become happier and will look at the world with different eyes, through the prism of bright colors and positivity.

Transforming yourself into a healthy lifestyle is not at all difficult, as many people think. The main thing is to take the first step towards a healthy, happy and successful existence.

The main ten rules for a healthy lifestyle

The rules of a healthy lifestyle are not complicated. In addition, to comply with them you do not need to spend a lot of money, energy and time.

“We do not live in order to eat, but we eat in order to live”

This principle is the main one, because it concerns our nutrition. In order to always feel good, it is imperative to include foods rich in proteins, fats, and carbohydrates in your diet. And you need to eat a balanced diet.

Nutritionists have developed a unique pyramid of proper nutrition, which is based on cereals and flour products - you need to eat up to 5 different dishes from such ingredients per day. Next come fruits, vegetables, meat, fish, eggs, nuts, legumes, milk and dairy products. It is also very important to drink a lot clean water(up to 2.5 liters per day), because it cleanses the body of harmful substances.

• Try not to overeat, especially at night. Otherwise, it will be difficult for the body to cope with the digestion of food, since metabolism slows down at night. It is better to eat a regular portion 2-3 hours before bedtime. A feeling of slight hunger in this case is absolutely normal.
• Eat often, but little by little. This is better than eating rarely, but a lot at one sitting. The best solution would be to eat in small portions, for example - 2 breakfasts, 2 lunches, 2 dinners. In total, you will have 6 meals per day. This method of nutrition has a positive effect on metabolism, intestinal function and the absorption of all useful substances from products.
• Do not eat on the go or dry food. Set aside a specific time and place for eating. And give your preference to soups and freshly squeezed juices. You will then be surprised how much better you will feel and how good you will look.
• Say a categorical “No!” food “garbage” in the form of chips, crackers, mayonnaise, ketchup, fast food, semi-finished products and other products containing harmful additives. Also eat less salt and sugar.

Do not under any circumstances skimp on natural and fresh products, because quality nutrition is a strong foundation for your health.

Healthy sleep: don't skimp on sleep

Sleep is very beneficial for human body. In addition to the blush on the cheeks and sparkle in the eyes, it restores all cells and the nervous system, improves immunity, makes thinking clearer, and mood - elevated. And most importantly, sleep promotes longevity. But all this is subject to complete sleep. If a person stays up late at night at the computer or book, sleeping 3-4 hours a day, his health will soon fail. Fatigue, bad job memory, decreased concentration - these are not all the consequences bad sleep. Therefore, it is recommended to go to bed before midnight and sleep at least 7 hours. The fact is that the first half of the night is characterized by the appearance of the most necessary phases of sleep, saturating a person with energy.

Spend more time outdoors

If you work indoors for a long time, and your walk in the fresh air is on the way to work and from work to home, you will be guaranteed frequent colds, a bad complexion and a bad mood. Therefore, if you want to follow the rules of a healthy lifestyle, be in the fresh air as often as possible. And it doesn’t matter where it will be - in the park, in the forest or in your yard. In order for your eyes to rest from routine work, your lungs to fill with air, and your body to be saturated with energy, it’s hard to think of a better way to walk along the embankment, forest and park. When the weekend comes, replace lying on the couch in front of the TV with full-fledged walks outside the city. And it is very important to breathe fully.

Lead an active lifestyle

Never sit in one place. Even if your job is sitting at a computer, spend at least 5 minutes every hour to warm up your body. You should also definitely do exercises in the morning. It will help you wake up, get into a working mood and get your dose Have a good mood. And various sports, be it running, swimming, fitness, help improve the functioning of all systems of the human body, and also minimize the risk of developing dangerous diseases. Yoga is also on the wave of popularity. The combination of physical exercise with special breathing and meditation can radically change your life.

“A smile is the curve that straightens everything”

In the modern world, which is full of wars, sorrows and other troubles, it is necessary to find time to smile. After all, it has been scientifically proven that laughter prolongs life due to the fact that it reduces the risk of developing cardiovascular diseases. Therefore, even if you are in a lousy mood, look in the mirror and smile until your soul feels better. It is also very important to enjoy every day you live, because there is only one life and you need to live it as brightly and unforgettably as possible.

Finally give up bad habits

As practice shows, those who take nicotine and alcohol ruin their own health and make their immune system weak. Therefore, if you have a passion for cigarettes, beer or wine, replace these habits with new, more useful ones. This could be drinking a cup of green tea in the morning, or taking a walk outside in the evening.

Hardening and pair procedures

Hardening is useful because it trains the immune system, as a result of which a person is less likely to get colds and flu. But you don’t need to dive right into ice hole. It is better to start this procedure gradually. To start, you can try wiping your body with a damp towel.

Like hardening, steam is also an excellent remedy For wellness. Scientists have proven that visiting a bathhouse perfectly cleanses pores, removes impurities and toxins, and also strengthens immune system. If it is not possible to visit these establishments regularly, at least take baths with the addition of various aromatic oils and sea ​​salt. Hot water has a relaxing effect.

Personal hygiene - cleanliness of body and spirit

“We need to wash ourselves. In the mornings and evenings. And to unclean chimney sweeps - shame and disgrace!” - these words are familiar to each of us from deep childhood. Maintaining personal hygiene is very important because it protects your body from various bacteria and germs.

Don't let stress into your life

Try to avoid stress and various nervous tension, which deplete the central nervous system, as a result of which the immune system weakens. Don’t take everything to heart, don’t let negative information pass through you. Always be positive and then your life will be long and happy.

Finding your favorite thing

If your life has become boring and monotonous, a new hobby can add color to it. It has been proven that when a person is busy with an interesting and exciting activity, he becomes happy.

By following a healthy lifestyle, you will forget what it is bad feeling and a lousy mood. And your life will sparkle with new colors!

- Lifestyle individual person for the purpose of disease prevention and health promotion. A healthy lifestyle is a concept of human life aimed at improving and maintaining health through appropriate nutrition, physical fitness, morale and giving up bad habits.

Representatives of the philosophical and sociological direction (P. A. Vinogradov, B. S. Erasov, O. A. Milshtein, V. A. Ponomarchuk, V. I. Stolyarov, etc.) consider a healthy lifestyle as global social aspect, component life of society as a whole.

In the psychological and pedagogical direction (G. P. Aksenov, V. K. Balsevich, M. Ya. Vilensky, R. Ditls, I. O. Martynyuk, L. S. Kobelyanskaya, etc.), a “healthy lifestyle” is considered with points of view of consciousness, human psychology, motivation. There are other points of view (for example, medical and biological), but there is no sharp line between them, since they are aimed at solving one problem - strengthening the health of the individual.

A healthy lifestyle is a prerequisite for development different sides human life, achieving active longevity and full performance of social functions.

The relevance of a healthy lifestyle is caused by the increase and change in the nature of stress on the human body due to the complication of public life, increasing risks of a technogenic, environmental, psychological, political and military nature, provoking negative changes in health.

There are other points of view on a healthy lifestyle: “a healthy lifestyle is a system of reasonable human behavior (moderation in everything, optimal motor mode, hardening, proper nutrition, rational mode life and giving up bad habits) on the foundation of moral, religious and national traditions, which provides a person with physical, mental, spiritual and social well-being in a real environment and active longevity within the framework of earthly life allowed by the Lord.”

Elements of a healthy lifestyle

A healthy lifestyle is an active participation in work, social, family, household, and leisure forms of human life.

In a narrow biological sense we're talking about about the physiological adaptive capabilities of a person to environmental influences and changes in conditions internal environment. Authors writing on this topic include different components in a healthy lifestyle, but most of them consider the following to be basic:
. education from early childhood healthy habits and skills;
. environment: safe and favorable for living, knowledge about the impact of surrounding objects on health;
. giving up bad habits: self-poisoning with legal drugs (alcohol, tobacco) and illegal ones.
. nutrition: moderate, corresponding to the physiological characteristics of a particular person, awareness of the quality of the products consumed;
. movements: physically active life, including special physical exercises (for example, gymnastics), taking into account age and physiological characteristics;
. body hygiene: adherence to the rules of personal and public hygiene, first aid skills;
. hardening;

On physiological state person big influence renders it psycho-emotional state, which depends, in turn, on his mental attitudes. Therefore, some authors also highlight the following additional aspects of a healthy lifestyle:
. emotional well-being: mental hygiene, ability to cope with one’s own emotions, difficult situations;
. intellectual well-being: a person's ability to recognize and use new information for optimal actions in new circumstances;
. spiritual well-being: the ability to establish truly meaningful, constructive life goals and strive for them, optimism.

The formation of a healthy lifestyle that promotes human health is carried out on three levels:
. social: propaganda in the media, outreach work;
. infrastructural: specific conditions in the main spheres of life (availability of free time, material resources), preventive (sports) institutions, environmental control;
. personal: a system of human value orientations, standardization of everyday life.

10 tips for a healthy lifestyle

There are 10 tips developed by an international group of doctors, nutritionists and psychologists that form the basis of a healthy lifestyle. By following them, we can extend and make our lives more enjoyable.

Tip 1: solving crossword puzzles while studying foreign languages By making mental calculations, we train our brain. Thus, the process of age-related degradation slows down mental abilities; the work of the heart, circulatory system and metabolism is activated.

Tip 2: work - important element healthy lifestyle. Find a job that suits you and makes you happy. According to scientists, this will help you look younger.

Tip 3: Don't eat too much. Instead of the usual 2,500 calories, get by with 1,500. This helps maintain cell activity and relieve stress. You should also not go to extremes and eat too little.

Tip 4: the menu should be age appropriate. Liver and nuts will help 30-year-old women slow down the appearance of the first wrinkles. Selenium contained in kidneys and cheese is useful for men after 40 years of age, it helps relieve stress. After 50 years, magnesium is needed, which keeps the heart in shape and calcium, which is good for bones, and fish will help protect the heart and blood vessels.

Tip 5: Have your own opinion on everything. Living a conscious life will help you become depressed and depressed as little as possible.

Tip 7: It’s better to sleep in a cool room (at a temperature of 17-18 degrees), this helps preserve youth. The fact is that the temperature environment metabolism in the body and the manifestation of age-related characteristics depend.

Tip 8: Move more often. Scientists have proven that even eight minutes of exercise a day prolongs life.

Tip 9: Pamper yourself periodically. Despite the recommendations regarding a healthy lifestyle, sometimes allow yourself something tasty.

Tip 10: Don’t always suppress your anger. Various diseases, even malignant tumors, people who constantly scold themselves are more susceptible, instead of telling what upsets them, and sometimes arguing.

Optimal work and adequate rest also affect our health. Active activity, not only physical, but also mental, has a good effect on the nervous system, strengthens the heart, blood vessels and the body as a whole. There is a certain law of labor that is known to many. People engaged in physical labor need rest that is not associated with physical activity, and it is better if mental stress is carried out during rest. For people whose work involves mental activity, it is useful to engage in physical work during rest.

Such a concept as a daily routine is becoming less and less common in the life of a modern person, but this factor also plays an important role in maintaining health. The rhythm of a person’s life must necessarily include time for work, rest, sleep, and food. A person who does not follow a daily routine becomes irritable over time, overwork accumulates, and such people are more often susceptible to stress and illness. Unfortunately, to modern man It is difficult to maintain a good daily routine, you have to sacrifice time allotted for sleep, eat only when you have time for it, etc. A correct daily routine will not only help you maintain your health, but will also better organize your time.

Our health also depends on good night. Getting enough sleep necessary for normal activities nervous system. Need for sleep different people may vary, but on average it is recommended to sleep at least 8 hours. Regular lack of sleep leads to decreased performance and severe fatigue. In order to avoid insomnia, you need to stop physical or mental work 1 hour before bedtime. The last meal should be no later than 2 hours before bedtime. It is better to sleep in a well-ventilated room, and it is also advisable to go to bed at the same time.

Physical activity is one of the essential means health promotion. Even a small daily 20-minute exercise brings enormous benefits. Gymnastics, athletics, outdoor games are very useful for of cardio-vascular system, lungs, strengthening the musculoskeletal system. Running has a positive effect positive influence nervous and endocrine system. Walking helps you lose weight. It is estimated that in 1 hour brisk walking burns up to 35 grams of fat tissue.

Don’t forget about a healthy lifestyle for older people. Even an elderly person needs physical activity that is optimal for his age. In case of insufficient physical activity older people develop obesity, metabolic diseases, and the risk increases diabetes mellitus, activity is disrupted gastrointestinal tract. It is worth remembering that physical activity at this age should be dosed and age-appropriate.

It is important for everyone who wants to live a healthy lifestyle to adhere to

We assume that it is unlikely that you will meet someone who would not dream of always being beautiful, full of strength and happy. Sometimes many 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 adheres to it. Why is this happening? What prevents people from taking care of their health? What will you have 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 times, people are accustomed to running somewhere and rushing, to make the most of it. Work quickly, learn new things, eat fast food, take medications with immediate effect. There is no extra minute for relaxation and basic attention to yourself. However, sooner or later your health will fail. It never happens on time and always brings bad results.

It's easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of “beast” is this? Healthy lifestyle is a complex good habits, only having a positive impact on human life. With its help you can improve your health, increase your life expectancy and be happy. A healthy lifestyle has become especially relevant lately. Technological progress, poor ecology and lack of mobility have a detrimental effect on people. Various types of stress appear, leading to diseases, often chronic. In this regard, a healthy lifestyle is extremely important for our society.

What does a healthy lifestyle consist of?

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

1. proper nutrition;
2. sports;
3. personal hygiene;
4. different types of hardening;
5. giving up or minimizing bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods nutrition. They provide the body with various substances that help it grow and function. Proper nutrition should be extremely balanced.

A person, especially with the problem of excess weight, should adhere to several principles of proper nutrition:

1. Food should be varied. This means that the diet must include products of both animal and plant origin;
2. The calorie content of the diet should not exceed the daily requirement. Everyone has their own. Many lifestyle aspects are taken into account when calculating your caloric intake. For example, the presence of physical activity, excess weight, illness, etc.
3. At least 5 meals per day. They include three mains and two snacks. You can’t go hungry – that’s an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. This way, you will feel full in time, not overeat and enjoy the taste;
5. Chew your food well. This is a salvation for the stomach and everything digestive system. Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to consume soups daily. They promote the secretion of gastric juice. In this way, soups simplify the process of digesting other dishes;
7. We eat vegetables and fruits rich in vitamins. This is a great option for a snack. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The amount of water per day is 1.5-2 liters. Tea, coffee and soups do not count. In the morning, drink a glass of water on an empty stomach. You can add lemon for taste;
9. We consume fermented milk products. Low fat content is best, but not low fat. They contain healthy protein and promote speedy digestion;
10. Don't be lazy, eat only freshly prepared food. Over time, food loses its beneficial properties.

Rules healthy eating are quite simple and do not require special skills. Today, there are a lot of services available where everyone will find recipes to suit their taste and 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 its help we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. Couldn't have said it better. Let's take a car for example. If it sits idle for many years, it becomes covered with rust and becomes unusable. So is our body. The less we move, the more risk diseases. It's good if you have a lot of free time. You can attend group classes, practice 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? The ideal option for you is morning exercises. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.

You can find it on the Internet great amount information about exercises and techniques morning exercises. In addition to the above, running has a great effect on the human body. A morning or evening run lifts your spirits. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of physical activity 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 unfavorable external factors. There are many ways to increase resistance and immunity:

1. Taking air baths. This is the most affordable and easy way. Try to take frequent walks in the fresh air and ventilate the rooms. In the summer, go out into the countryside. Clean forest air is the most best prevention diseases;
2. Sunbathing. No less effective for a person is exposure to the sun. However, you should be careful with it and avoid direct rays at midday. Burns and heat strokes should also not be allowed to occur;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to normalization of the functioning of important organs;
4. Rubdowns– a soft and gentle method of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitten, washcloth or wet towel;
5. Pouring cold water- the most famous method. You can douse yourself completely or partially. It is important to wipe yourself with a dry towel after the procedure;
6. Cold and hot shower. Alternating cold and hot water gives skin tone, rejuvenates and strengthens the body.
7. Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting procedures, you should consult 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 given up these destructive habits or is now on the way to this.

Basic concepts about health and healthy lifestyle

Basic concepts about health and healthy lifestyle

Health– a state of complete physical, spiritual (mental) and social well-being, and not just the absence of disease and physical effects.

Physical health – the natural state of a person, due to the normal functioning of all his organs and systems; it depends on motor system, from proper nutrition, from the optimal combination of oral and physical work. In order to have normal physical health, you need to get a lot of rest (for example, 8 - 9 hours of sleep). Spiritual health depends on:

relationships to the outside world;

orientation in this world;

from the ability to determine one’s position in society;

from your attitude towards people and things;

muscle systems.

Mental health concept

Achieved by the ability to live in harmony with oneself, with friends and loved ones; forecasting various situations; developing models of one’s behavior in accordance with one’s capabilities and desires.

How to determine whether a person is healthy or unhealthy?

This is determined by personal feelings and indicators.

Individual health is determined by:

Preservation and development of biological (reproduction), physiological (respiration, nutrition, excretion, blood circulation), psychophysiological (perception, memory, thinking), social (ability to work) functions during the longest active life.

Public health is made up of the health of individuals. Indicators:

general mortality;

average life expectancy;

infant mortality.

Public health is affected by:

Natural factors (environmental pollution, housing environment) and social factors (wages, hours of work, working conditions, health care, nutrition level).

Healthy lifestyle.

Z.O.Z.– is individual health maintenance and promotion.

Components of H.O.Z.:

1) moderate and balanced diet;

2) daily routine, taking into account the dynamics of individual biorhythms;

3) sufficient physical activity;

4) hardening of the body;

5) personal hygiene;

6) competent environmental behavior;

7) mental hygiene and the ability to manage your emotions;

8) sex education;

9) giving up bad habits;

10) safe behavior at home, on the street, at school, ensuring the prevention of injuries and poisoning.

Today, unfortunately, in our country 2/3 of the population does not play sports, 70 million people. smoke.

The connection between the concept of a healthy lifestyle and the prevention of diseases.

The importance of observing the rules of personal and public hygiene.

Hygiene– this is an area that studies the influence of living conditions and work on a person and develops the prevention of various diseases; providing optimal conditions for existence; maintaining health and prolonging life.

Personal hygiene– a set of hygiene rules, the implementation of which contributes to the preservation and strengthening of health.

For personal hygiene you need:

A reasonable combination of mental and physical health;

Physical education;

Hardening;

Balanced diet;

Alternation of work and active rest;

Full sleep.

Health, as defined by WHO, is a state of complete physical, mental and social well-being, and not just the absence of disease and physical defects. The health of an individual and society as a whole depends on many social, natural and biological factors. Scientists claim that the health of the people is 50-55% determined by lifestyle, 20-25% by environmental factors, 20% by biological (hereditary) factors, and 10% by medicine.

Lifestyle is a set of typical activities of a person, a social group, society as a whole, which is taken in unity with living conditions. This concept is quite broad. Recently, healthy lifestyle is increasingly distinguished by its two components – healthy lifestyle and non-healthy lifestyle. Although the concept of a “healthy lifestyle” was established in our society relatively recently (in the 80s of the 20th century), people have always used the norms and rules of a healthy lifestyle, throughout the entire history of mankind.

Scientific and technological progress has dramatically changed (and continues to change) labor activity person. IN modern conditions the role of mental labor is constantly increasing, and the share of physical labor is decreasing. All this leads to the fact that knowledge workers in the course of their professional activities, as a rule, do not receive physical activity in the required (sufficient) volume and quality. But the human body still needs these loads. Consequently, only physical education, sports, and tourism become practically the most effective and economical way to provide physical activity to a modern person.

At every stage of its development, humanity has always had in its arsenal such norms of life that were ultimately aimed at the creation and creation of material and spiritual values, at the transformation and prosperity of society, at the development of man, at the revelation of his moral traits, mental and physical abilities and opportunities. The progressiveness of humanity, in the final analysis, has always been predetermined by its ability to self-improvement, to the most complete development of man himself, to leading him (humanity) to a normal and only reasonable healthy lifestyle.

It seems that we need to more clearly understand the very concept of a healthy lifestyle.

Below we present some of the definitions of healthy lifestyle that exist in the literature:

“A healthy lifestyle is a rational lifestyle, an integral feature of which is active activity aimed at maintaining and improving health.”

“A healthy lifestyle... can be described as active human activities aimed primarily at maintaining and improving health.”

“A healthy lifestyle is a purposeful form of behavior that ensures the preservation and long-term maintenance of mental and physical health, as well as increasing the adaptive capabilities of the body.”

“A healthy lifestyle is, first of all, a cultural way of life, a civilized, humanistic one.”

“A healthy lifestyle... is understood as one in which the body’s reserves are maintained or expanded.”

“A healthy lifestyle is a typical set of forms and methods of everyday cultural activity of an individual, based on cultural norms, values, meanings of activity and strengthening the adaptive capabilities of the body.”

“A healthy lifestyle is a mobile combination of forms and methods of daily life that comply with hygienic principles, strengthen the adaptive and resistant capabilities of the body, contribute to the effective restoration, maintenance and development of reserve capabilities, and the optimal performance of social and professional functions by the individual.”

From our point of view, the nature and target orientation of the concept of healthy lifestyle is predetermined by the word “healthy”. The adjective “healthy”, being a derivative of the noun “health”, thus carries all the main qualitative characteristics of the latter. In this regard, we note once again that health is a state of physical, mental and social well-being.

It seems to us that the concept of a healthy lifestyle should reflect such provisions that have historically developed in our society, which will help to clearly define and separate a healthy lifestyle from its antipode - non-healthy lifestyle.

And, therefore, we should talk about life activity:

looking to the future. Healthy lifestyle has always been aimed at solving global problems related to ensuring the infinity of human existence;

creative Therefore, we are talking about life activity aimed at creating material and spiritual values, at ensuring peace and prosperity, at raising the younger generation, more prepared for life;

restorative and health-improving. After hard work, a person should be able to fully restore his vitality, constantly carry out a certain minimum of restorative and recreational activities, use for this natural forces nature - sun, air, water, natural beauty, and so on;

developing. Every person must learn to develop and improve, strengthen and maintain their physical qualities and abilities, your health.

Based on the above, we propose the following definition of a healthy lifestyle.

A healthy lifestyle is a set of norms and rules of life, historically tested by time and practice, aimed at ensuring that a person:

knew how to work highly efficiently and economically, rationally spend strength, knowledge and energy in the process of his professional, socially useful activities;

possessed the skills and abilities to restore and heal the body after hard work;

constantly deepened his moral convictions, became spiritually enriched, developed and improved his physical qualities and abilities;

independently maintained and strengthened his health and completely rejected unhealthy habits of self-destructive behavior.

Thus, health is a state of physical, mental and social well-being.