Bad habits. Healthy lifestyle, giving up bad habits

Topic: Healthy habits - a healthy lifestyle

Target: contribute to the acquisition by pupils of objective, age-appropriate knowledge about the right way life and health as the most important value;

Tasks:

formation of the competence of personal self-improvement of pupils through the formation of a culture of a healthy lifestyle;

to form healthy attitudes and responsible behavior skills that reduce the likelihood of initiation into bad habits.

formation communicative competence pupils through conducting classes and disseminating prepared information about a healthy lifestyle;

formation of information competence through the creation of visual multimedia products on the topic of the lesson.

STUDY PROCESS

I. Organizational moment

II. Message topic and goals

Letters on the board (slide)

Collect the letters and you will know the topic of today's lesson.
- What word did you get? (We got the word "habit") (slide)

Right, today we will talk about habits?

And the topic of our lesson sounds like this: (slide)"Healthy Habits"

Let's define the purpose of our today's lesson.

1) Answer the question: what is a habit.

2) Find out what groups habits are divided into.

3) Determine how habits affect a person.

III. Knowledge update.

What does the word "habit" mean?
Children's answers
- HABITS - behavior, mode of action, inclination, which have become ordinary, constant for someone in life. (slide)

That is, a habit is something that we do constantly.

- Do you have a habit? Which?
Children's answers

What groups would you divide all habits into? (good - bad, useful - harmful)

Working with cards in groups

- And now I suggest you work with the cards yourself. Before you are envelopes in which there are cards with different habits. Of all the proposed habits, row 1 collects good habits in a column, and row 2 - bad habits.

Cards with habits should be divided into two groups: 1st row in a column collects good habits, and 2nd row - bad habits.

Daily regime;

Personal hygiene;

Proper nutrition;

Doing sports;

Be sure to visit fresh air;

Keep your clothes and your home clean;

temper;

Shirk school;

Being rude and not respecting elders;

Sit a lot at the TV or at the computer;

Drinking alcohol;

Trying unfamiliar substances;

There are too many sweets;

Now let's check if you have correctly divided the habits into groups. Focus on the slide (slide)

Let's explain why the habits in the left column are beneficial. (They are beneficial, make a person cultured, healthy and tidy).

Why do we call habits from the right column bad? (They are harmful to health).

Well done guys, you did a great job on this one.

So what conclusion can we draw? Everyone has habits. They are different: useful or harmful, good or bad. Some habits pass over time, others appear, others remain for life.

- What do you think, can habits affect human health?
Children's answers

III. A conversation about habits

Proper nutrition

Let's play and find out how nutrition affects our health

Game "Right or Wrong"
Purpose of the game: develop, logic, attention, memory. The teacher reads quatrains about products.

Listen to the quatrains and if they talk about useful things, raise a cheerful emoji. And if about what is harmful to health, raise a sad emoticon.

1. Eat more oranges, drink delicious carrot juice,
And then you will definitely be very slim and tall.

2. If you want to be slim, you need to love sweets.
Eat sweets, chew toffee, become slender like a cypress.

3. To eat right, you will remember the advice:
Eat fruits, porridge with butter, fish, honey and vinaigrette.

4. There are no healthier foods - delicious vegetables and fruits.
Both Serezha and Irina benefit from vitamins.

5. Our Lyuba ate rolls and got terribly fat.
He wants to visit us, but he can't crawl through the door.

6. If you want to be healthy, eat right,
eat more vitamins, do not know about diseases.

Guys, tell me what is good to eat?

(slide)

What useless harmful products you know?

(slide)

Guys, what do you need to eat to maintain your health?

So eating right is a healthy habit?

Conclusion: Proper nutritionhealthy lifestyle.

Daily regime

Guys, now let's carefully look at the scene that they prepared for us ... and ... and find out what habit in question.

scene

Characters: teacher and student Vova.

And you, Vova, do you know what a regime is?

Of course! Regime ... Regime - where I want, I jump there!

Routine is the order of the day. Here you, for example, carry out the daily routine?

I even overfulfill!

How is it?

According to the schedule, I need to walk 2 times a day, and I walk - 4.

No, you're not doing it, you're breaking it! Do you know what the daily routine should be?

I know. Climb. Charger. Washing. Bed cleaning. Breakfast - and to school.

Good…

And it can be even better!

How is it?

That's how! Climb. Breakfast. Walk. Lunch. Dinner. Walk. Tea. Walk. And dream.

Oh no. Under such a regime, a lazy and ignoramus will grow out of you.

Will not grow!

Why so?

Because my grandmother and I do the whole routine!

How is it with grandma?

And so: half me, half grandmother. And together we do the whole routine.

I do not understand - how is it?

Very simple. I do the rise, my grandmother does the exercises, my grandmother does the washing, my grandmother makes the bed, I do breakfast, I take a walk, my grandmother and I take lessons, I take a walk, I have lunch ...

And you're not ashamed? Now I understand why you are so undisciplined.

What habit was discussed in the dramatization that the guys showed? (children's answers)

That's right, about the daily routine

What is the daily routine?

The daily routine is a certain rhythm of life, when alternating different kinds activities: study, rest, work, food, sleep

- Guys, who do you think is right, the teacher or Vova. Why?

We must remember that correct execution regimen, alternation of physical activity and rest are necessary. They improve working capacity, accustom a person to accuracy, discipline a person, strengthen his health.

Guys, is the daily routine a good habit?

Conclusion:Daily regimeis one of the main componentshealthy lifestyle.

IV . Physical education minute

Guys, now let's take a break and find out how we develop habits

– Habits are formed as a result of repeated repetitions: when a person performs the same actions, he gets used to them and performs them without hesitation.

Habit game.

Students stand up if the leader's command begins with the word "Please", perform various activities(“Please stand up”, “Please sit down”, “Please turn around”, “Please raise your hand”, “Please spread your arms to the sides”, “Please bend over”, “Please look out the window”, “Please take a step forward”, “Please take a step back" "Clap your hands" .). There should be enough such commands for the group members to get used to following them.

At a certain moment, the leader in front of the team does not say the word “Please”, and then the group should not follow his instructions.

Discussion: Having become accustomed to executing commands, many were not immediately able to switch and executed the command when they should not have been executing it. Habits are formed in us according to the same principle: as soon as we begin to repeat this or that action many times, it becomes fixed in the mind in the form of a habit.

V. A conversation about habits

Personal hygiene

Guys, guess the riddles and find out what habit will be discussed next.

Game "Guess the Riddles"

It slips away like a living thing, but I won't let it out.

The matter is quite clear. Let him wash my hands. (Soap)

Hot and cold, you always need me.

If you call me, I will run, I will save you from diseases. (Water)

When we eat, they work.

When we don't eat, they rest.

Let's not clean them - they will get sick. (Teeth)

Bone back, hard bristle,

He is friends with mint paste, he serves us diligently. ( Toothbrush)

Guys, what is hygiene?

Hygiene is taking care of your body, keeping it clean

Guys, to be clean, we use personal hygiene items and products:

ITEMS l. g. towel, washcloth, toothbrush, comb, handkerchief.

REMEDIES l.g. toilet soap, toothpaste, shampoo, hand cream, shower gel.

Divide items and funds into 2 groups: PERSONAL and GENERAL

Why do some hygiene items only have to be personal?

1. Why should you wash your hands with soap? (You need to wash your hands with soap so that germs do not enter the body and the person does not get sick)

2. How often should you wash your hands? (before eating, after work, after using the toilet, after interacting with animals)

Guys, it is especially important to keep your hands clean. You take various objects with your hands: pencils, pens, books, notebooks, etc., take hold of doorknobs, touch various subjects in the restrooms. All of these items have dirt on them, often invisible to the eye. With unwashed hands, this dirt gets first into the mouth and then into the body. With dirt are transferred various diseases from a sick person to a healthy person. It is necessary to follow the rules of personal hygiene and then you will be healthy.

Guys, is personal hygiene a good habit?

Conclusion: Personal hygiene is one of the main componentshealthy lifestyle.

Now let's talk about one of bad habits.

Rejection of bad habits

Cigarette Girls:

We are beauties - cigarettes.
We are slim and we are coquettes.
The aroma is inside us.
Boy, do you hear, light up.
You will smell like smoke
The head will spin.
Let's relax together
Life to love and smile.

Student 1: Much has been said about the dangers of smoking. The concern of scientists and doctors is growing, as yet a significant number of people do not consider smoking unhealthy.

Student 2: Smoking is not a harmless activity that can be quit effortlessly. This is a real addiction, and all the more dangerous because many do not take it seriously.

Student 3: Nicotine is one of the most dangerous poisons plant origin. Birds (sparrows, pigeons) die if only a glass rod dipped in nicotine is brought to their beak. A rabbit will die from ¼ drop of nicotine, a dog from ½ drop. For a person lethal dose nicotine is 2-3 drops.

Pupil 4: Smoking negatively affects student performance. The number of underachievers increases in those classes where there are more smokers. Smoking schoolchildren slows down their development. The state of health, undermined by smoking, does not allow success.

Student 6: The sooner children, adolescents, boys and girls get acquainted with smoking, the sooner they will get used to it and in the future it will be very difficult to quit smoking.

- We listened to the opinion of the guys, and you draw your own conclusions.

Guys, giving up bad habits is a good habit?

Conclusion: Rejection of bad habits is one of the main componentshealthy lifestyle

V. Conclusion

Guys, what did we talk about today? (about habits)

What is a habit? (this is a behavior that has become permanent, habitual for someone in life)

What are the two categories of habits?

Let's name them? Useful... Harmful...

How do habits affect our health?

Guys, let's look at the topic of our lesson "Healthy habits - a healthy lifestyle." We said that habits are harmful and useful, but healthy habits- which ones?

And what is ZOZH?

So all these habits are components of a healthy lifestyle. Observing them, you will be healthy, energetic, strong.

Let's think together how to develop in ourselves good habits?

What character traits are needed for this?

Continue the sentence.

To develop good habits, you need to…(every day do (not do) this and (retreat) do not retreat)

I need these character traits.... (diligence, laziness, determination, perseverance, arrogance, willpower, desire, perseverance)

To get rid of bad habits, you need to ... ( decide once and for all and do not back down)

(group discussion and children's answers).

The same qualities of character will help me ...

Application.(If there is time)

- What do you think you can advise someone who wants to get rid of a bad habit?
Children's answers
- In order to get rid of a bad habit, a person can use the "Steps to get rid of a bad habit" Let's turn to these "Steps"
To begin with, each of you needs to determine which habit you would like to get rid of, and only then you can start drawing up a plan to get rid of it.

Time to work on yourself (
I need help(

My plan to get rid of a bad habit

A bad habit I want to get rid of ________________________________
____________________________________________________________________________

Time to work on yourself (indicate the date, time) _________________________________
I need help(specify the person) ___________________________________________

I have to do (specify what) _____________________________________________
Having got rid of this habit, I _______________________________________________

My reward for breaking the habit ___________________________________________

My plan to get rid of a bad habit

A bad habit I want to get rid of ________________________________
____________________________________________________________________________

Time to work on yourself (indicate the date, time) _________________________________
I need help(specify the person) ___________________________________________

I have to do (specify what) _____________________________________________
Having got rid of this habit, I _______________________________________________

My reward for breaking the habit ___________________________________________

My plan to get rid of a bad habit

A bad habit I want to get rid of ________________________________
____________________________________________________________________________

Time to work on yourself (indicate the date, time) _________________________________
I need help(specify the person) ___________________________________________

I have to do (specify what) _____________________________________________
Having got rid of this habit, I _______________________________________________

My reward for breaking the habit ___________________________________________

What do we focus our attention on every day? That's right, to be perfect for yourself, to lead a healthy lifestyle.

So let's talk about how to form a good habit. It is formed by repeating it over and over again at the same time. Over time, you will not even remember when and where it came from, it will be an integral part of everyday life.

To introduce a habit into life, you need to formulate it, and it is best to write it down, this will help you understand why it is. And what is its purpose. What does she give so that interest in her does not disappear long, long time, because the habit of brushing your teeth for life, like the habit of doing exercises in the morning, should be for life.
Take one step towards self-improvement every morning.

It can be an affirmation: “I am the most beautiful, slim, athletic.” The main thing here is to be positive, waking up with these words, the day cannot be bad.

Share your experience! The world should know that you have embarked on the path of a healthy lifestyle, this forms your environment, their view of the familiar you is changing.

Often reading different bloggers, you think, if only I could introduce this into my life. But it doesn't always work. For example, I would love to go to bed earlier and get up around 6 am. But my husband is categorically against such a schedule. Look at your readiness for a new one, introduce the habit gradually.

You don’t need to connect something new every month, it’s better to root one within three months, and so at the end of the year you will have 4 new habits. This is something to be proud of, a big step towards success!

Do something extraordinary, devote 30 minutes of your time to creativity.


Try to get out of your comfort zone, the goal is always behind it.

For example, my goal is to “strengthen your posture” (or that part of the body that needs attention).

To begin with, I built nauli kriya into my routine: I go to brush my teeth, and then cook breakfast, and so every morning, between these actions I spent 10 minutes on social networks. Removed social networks from the phone and now 10 minutes to manipulate the stomach. After nauli kriya, I introduced surya 6 rounds without stress for myself.

I speak without stress, as I am used to studying at lunchtime. Next, I plan planks and push-ups, that's a full-fledged morning complex which is performed regularly.

By doing the same sequence in yoga, add variety. For example, add dynamics to the warm-up, dance instead of a warm-up, and then proceed to the asanas. For a habit to work, it must give something, not take something away. Yoga gives health and stamina. Dancing gives grace and new movements. Swimming gives health to the spine. The main thing is to learn something new. The more varied the movements, the faster you will reach your goal.

By moving in a new way, your body reacts differently, and this helps you make bold moves. standard solutions to think in a new way.

Catch the drive from training, and then it will be easier to get out of bed, this can be written as a plus for the habit of "starting the day with a charge."

Come up with your own rituals, thereby training the brain.

I set aside 30 minutes every day to read books not for work, it develops my horizons.

Declutter, when I came to the practice of decluttering, I realized how much time I now save, because I always know where my things are!

Use apps like Daily habits, Habit list, I can! Build healthy habits."
Of course, it will also be that everything is lazy, I have no time, I have no strength, I do not have time. You can always get lost and start over.

What habits would you like to instill and which ones to remove?

Health is the main component of a complete and healthy life person. The state of health in young age often excellent and it seems that the state of health will always remain excellent. But with age, everything changes, and if a person’s healthy habits do not prevail over consciousness, then health tends to “end”.

People who with early childhood they taught them to lead a healthy lifestyle, took them to sports clubs, taught them about hygiene, and they know what healthy habits are. But if you didn't, don't blame your parents. Introduce healthy habits into your daily routine on your own.

They preserve health and prolong it for decades.

In your environment, you will surely find a couple of friends who always look great and have a toned figure. It seems that they have a special secret that helps them. In fact, this is the action of healthy habits:

compliance with the daily routine;
proper nutrition;
active image life;
friendly attitude towards others;
optimistic attitude towards life.

Let's take a closer look at each of these habits.

Healthy daily routine

First of all, you need to properly organize your own daily routine. This will require self-discipline and perseverance. Learn to control desires and then they will not rule over you. Keeping a daily routine is a healthy habit that is difficult to stick to. But it is important for maintaining health.

In the daytime mode, it is important to leave room for both work and relaxation, both for eating and for sleeping. If the regime is not observed long time, there is irritation and dissatisfaction from life. Constant overwork leads to stress and exacerbations chronic diseases. General mode There is no day that suits everyone. Make your own schedule, taking into account the nature of work, hobbies, living conditions.

Here are the items that must be present in the daily routine:

Time for a night's sleep;
food intake;
Time to relax outdoors or at home.

Good is an essential attribute of mental and physical health. Get into the habit of going to bed at the same time. According to studies, memory improvement, normalization of metabolism and other vital functions occur if a person has a healthy habit of going to bed earlier or at 10 pm. Wake up at the same time should not be earlier than 4 o'clock in the morning.

Healthy eating habit

healthy and good nutrition- an element that directly affects physical health. Proper nutrition supports the functions of individual organs, all systems and the body as a whole in a capable state. Can cause harm:

food, the composition of which is incomplete;
lack of calories in food;
excess food.

Make a healthy habit of eating right every day.

Avoid unhealthy snacks. Eat at least 4 times a day. Each serving should not be large in volume and calorie content. Following in food is very simple and convenient. fast food, semi-finished products are surrounded on all sides, so it is easier to fry cutlets or boil dumplings than to wind minced meat, make steamed cutlets and freeze them for lunch next day. Practice healthy eating so you don't have to eat in a hurry. You can read about proper nutrition on the Internet or in books that have been written a lot. Let's dwell on 2 laws that underlie a healthy lifestyle.

The first law is to maintain a balance between consumed and expended energy. A person needs a certain amount of calories and substances that contribute to active work and life. Excess leads to the deposition of fat and excess weight. obesity disease different stages affects 30 percent or more of the population of Russia. This number includes adults and children. Obesity leads to diabetes, high blood pressure and diseases of the cardiovascular system. The reason for all this is the lack of healthy habits and skills in a person.
The second law speaks of the observance of conformity chemical composition food needs of the body. Need to get minerals, vitamins, acids, fats, dietary fiber, proteins and carbohydrates to replenish the resources expended. Remember that some of these elements are not formed in the body on their own, but come only with food. They are indispensable and guarantee the proper formation and growth of the body.

Be aware of these laws and follow them to keep own health and prolong life. Knowing how to cook is a healthy human habit that helps you keep track of your diet. Some people think diet is the solution malnutrition. People with healthy skills and habits know that this is only a temporary solution to the problem. Throughout life, you need to eat right and take healthy food.

Healthy lifestyle habits

The habit of leading a healthy lifestyle allows the body to function normally. Lack of movement, as well as lack of vitamins and nutrients, are dangerous for humans. Develop a healthy habit of devoting up to 40 minutes a day to active movement.

You can exercise, go for a run in the park, ride a bike or visit gym. Maybe you prefer to take evening walks or attend dances? The main thing that exercise stress useful and enjoyable. If you feel energized after a workout, full energy so this is your way.

For young people, interesting or spectacular sports are suitable:

dancing;
volleyball;
swimming;
bicycle rides;
athletics directions.

For middle-aged people, wu-shu, qigong act as a healthy habit. Active movements normalize muscles, train them and develop them. Regular exercise improves cardiovascular system, strengthen the musculoskeletal system and make the body attractive. Loads should be introduced gradually and performed continuously. Develop a healthy habit that you will appreciate as an adult.

The habit of being friendly

Rarely seen emotionally healthy person who complains about his own life. Having a healthy habit of looking optimistically, a person solves problems and effectively moves forward. career ladder. In addition to friendliness, the important habit is to be grateful. By practicing it, you attract love to yourself, financial well-being and . Remember, nobody canceled the law of attraction. Would you like to receive gratitude? Say thanks to other people. Want to more money? Give thanks for the wealth you have. Tune in to the positive, putting a barrier to negative thoughts.

You will have the strength to comprehend new things: learn to draw, build, skate or bike. Overcoming difficulties, you will see how life unfolds differently.

How to develop healthy habits

Making healthy habits the rule is the only way to introduce them into your own life. After all, brushing your teeth, waking up, having breakfast, preparing lunch, dinner, meeting friends on weekends, evening walks - there are habits or actions that are repeated every day. These are not innate properties, but acquired ones that we make a reality.

Moreover, there are rules that help a person develop healthy habits.

Regular action. The basic rule is that the action must be repeated every day for a week or a month until you see that it has become a habit. It is easier to introduce a habit into life if you set a specific time for doing it. Stick to it without omissions or exceptions. If you decide to take a walk at 8 pm, then do not be lazy. Would you like to watch your favorite series or program at this time? Get dressed and go outside.

Give yourself enough time to build a healthy habit. To constantly repeat the action, make an effort, as circumstances arise that constantly prevent this. Show strength and perseverance. Gradually, the human psyche gets used to a healthy habit and it becomes a habit. It takes 14 to 60 days for a habit to take root in the mind as a necessary action. This means that by taking a walk at 8 pm with effort, after 2 months your legs will carry you outside automatically. If you skip it, you will feel discomfort.

Motivation is a necessary process. Be clear about why you need a healthy habit, and what consequences await you if you do it regularly. Have an inner conviction that will stimulate and encourage healthy cooking, cycling, early sleep etc. To make it easier, think through the task at hand and make sure that they really help to follow a healthy lifestyle.

It is necessary to follow the further implementation in order to consolidate it in your own life.

If you want to be healthy, act, embody healthy habits of a person and change your lifestyle. Keep track of your physical data, spiritual and moral qualities, because spiritual health is just as important as physical health.

Develop, discover new facets and look at the world optimistically. Set a goal for yourself and follow it. You will see that in just a few weeks, healthy habits will become natural part of your life.

Someone constantly diets in order not to gain extra pounds, someone brushes their teeth three times a day or washes their hands after each exit to the street, some regularly visit doctors, others are able to wake up without an alarm clock in right time. All these are our habits, which are part of the character of each person.

Remember the good saying, "Don't put off until tomorrow what you can do today," especially if it takes a few minutes. By moving tasks regularly to the next day, we run the risk of becoming hostages of endless cases.

There are a lot of habits that make our life more convenient and comfortable, because they save money and time for something more useful or interesting. This includes maintaining order in the house: making the bed in the morning, washing dishes immediately after eating, putting things in their places, etc. These are things of a few minutes, but a little later, when they become the norm, you will notice that the house has become cozier and cleaner, and the little things are no longer annoying. Of course, many may immediately object that these are rules known since childhood, but due to different reasons the concept of order, as well as the essence of habit, changes with age for each person.

So, the first thing you need is to understand what this or that habit is for, what you expect from its appearance. For example, someone really wants to get rid of excess weight, and someone - to improve their health or even change their character. The writer Leo Tolstoy has a wonderful quote: “A good deed is always done with effort, but when the effort is repeated several times, the same deed becomes a habit.”

There is an opinion that in adulthood it is more difficult to get rid of attachments to some things, or vice versa, to acquire them than in children. This is not true. Experts say it takes 21 days to make something the norm of your life. The main thing is desire, self-discipline and a clear understanding that new habit or abandoning the old one will definitely improve health, and hence the quality of life, contribute to the long-awaited weight loss, good health will give you self-confidence.

healthy image life is a good and useful habit that allows a person to keep himself not only in a beautiful physical form, but also long years do without drugs and visits to clinics. A person who has previously neglected the elementary rules of maintaining a healthy lifestyle can start small. For example, stop eating at night. This will unload the work gastrointestinal tract, normalize sleep. After three or four days you will feel light and cheerful, and after a few weeks you will be able to get rid of a few extra pounds (provided that they are available).

Many complain about the lack of opportunity to play sports. There is a way out even in this situation: there is no time to attend fitness training, then arrange them at home. Now there are a lot of forums and communities where they offer various options fitness. Make it a rule to spend 15-20 minutes every day exercising. You can twist the hoop, make a plank, master body flex or yoga. Thus, you will provide yourself with a charge of vivacity and energy for the whole day and tighten your body. It is important not to give up and keep moving forward towards your goal. In order to avoid a breakdown, master the planned gradually, and not all at once.

After a while, introduce another good habit, getting rid of the bad one. Working out drinking regime- this is just what you need for a healthy lifestyle. One and a half to two liters a day is enough to maintain the necessary water balance. For those who have never drunk so much water before, it will be a little difficult at first, so keep a constantly filled bottle or glass on hand to make it easier. Start every morning with 200 ml pure water, they will start work digestive system. Then a glass half an hour before each meal. This will save you from overeating, and therefore from extra pounds.

They say good habits prolong life. Proper nutrition is just evidence of this. This includes not only the rejection of fatty, fried, smoked and other junk food, although this is important, especially if there are special instructions on therapeutic diet. A normal diet is the result of developing a good habit.

Make it a rule to have breakfast in the morning. It can be porridge, whole grain sandwich with coffee or tea, scrambled eggs, etc. A full breakfast will help you to hold out until lunch without any problems, improve metabolism, and increase efficiency.

Be sure to include vegetables, protein and dairy products. All sweets from high content replace sugar with fruits, berries. Eliminate nutritional supplements, flavor enhancers, reduce the amount of consumed servings. Five meals a day will save you from constant overeating. Therefore, the night before, it is worth considering your diet for the next day, including snacks here. In case you didn’t have time to prepare lunch or dinner in advance, fitness instructors advise you to always have kefir or cottage cheese on hand.

Sleep is another component of a healthy lifestyle. The habit of going to bed and getting up at the same time will have a beneficial effect on your condition. Regular sleep strengthens the immune system nervous system help the body cope with stress metabolic processes, which means it will improve appearance person.

In order to facilitate the task, you can keep a diary, where all the necessary information will be recorded: nutrition plan, sports activities, current affairs. At the end of the week, or even better daily, sum up and celebrate achievements or failures. Give yourself three days to complete this or that task, then extend it for another week. Mark each successful day on the calendar until a healthy lifestyle becomes a habit for you. If for some reason it was not possible to fulfill the plan, do not lose heart and give up. Remember why everything was conceived and continue what you started without waiting for Monday or a new month.

At the heart of our health is a healthy lifestyle that can bring lasting positive changes to our lives. In order to achieve health, one should not do everything at once, but approach the matter sequentially.

The main thing is to work on improving your habits, or form new ones. Some of good habits come to us easily, and over some it is necessary to work hard.

I offer a healthy lifestyle habits program. It includes consecutive work for two weeks. If you follow these recommendations, life will inevitably change for the better.

Healthy lifestyle: forming the right habits

Day 1: We drink more water. Our body needs a constant supply of water to function properly. And since we are not camels and cannot accumulate water, we need to drink it daily. There are indications that an adult should every day (8-10 glasses of clean water during the day). You should drink often, every half an hour, in small portions. However, we are all different, so you need to listen to your body and drink according to your feelings and well-being.

Day 2: Choosing the right drinks. It's easier to decide on your favorite drinks when you've increased your water intake. Every time you drink another cup of your favorite drink, ask yourself: is this good for me? Sweet drinks with high content calories, without having any necessary nutrients, lead only to weight gain, obesity, reduce the strength of bones and teeth. Try drinking water regularly and add green tea and coffee to that. Green tea can potentially protect you from heart disease, and a moderate serving of coffee against type 2 diabetes.

Day 3: We eat mindfully. Bad habit eat on the go, in the car, while watching TV. Little attention is paid to what you actually put in your mouth. . Ask yourself if this food provides the necessary nutrients body? Start practicing the following: eat only when you are hungry and stop eating when you feel full. And one more habit: eat slowly, chewing food thoroughly, because. Since digestion starts in the mouth, the more chewing movements you make (about 20 times before swallowing), the more grateful your stomach and intestines will be to you.

Day 4: We get enough sleep. We all know how important it is to get enough sleep and how overwhelmed we feel when we don't get enough sleep. A woman's health largely depends on a night's rest: serotonin produced during sleep affects immunity and heart health, and controls blood sugar levels. According to research, the ideal amount of sleep for every woman after 50 is different, some need 7 hours, and some more. Again, you need to listen to yourself, so you will understand when you feel better, and then it remains only to stick to this regimen.

Day 5: Stop buying junk food. It is very difficult to resist the temptation when you see your favorite chocolate or cake on the counter. "One small piece won't hurt," we think. But shall we stop at a small piece? One way or another, the purchased ice cream bar or a bag of chips will still be eaten. You need to pamper yourself, but you should not do it regularly. So how do you avoid temptation? Just stop buying it. Inspect your refrigerator and clean it of sweet, fatty and salty foods. And remember - the basis of health is proper nutrition.

Day 6: We are not fond of fat-free foods. One of the most common food myths A: Consumption of dietary fat makes us fat. But it should be borne in mind that excessive consumption of any macronutrients, whether carbohydrates, proteins or fats, leads to weight gain. So no fat here. The secret to low-fat foods is that when the fat is extracted, they lose their flavor, so sweeteners and artificial flavors are added to them. And believe me, this is not very good for health.

Day 7: We make time for ourselves. If you've made it through this habit building week step by step, it's time to take a break and take some time for yourself. Be proud of yourself and do what makes you happy. It is very good to read, listen to music or. There is still a week of work ahead on the formation of a healthy lifestyle.

Day 8: We reduce sugar intake. We've been working on cutting out sugary drinks, and now it's time to cut back. daily consumption Sahara. We will not repeat what is generally known about the dangers of this product for women over 50. Let's say one thing: too much of everything is bad for health.

Day 9: Add more fruits and vegetables to your diet. Do you know that eating more fruits and vegetables means better health? So what's stopping you? Make a list of the various fruits and vegetables you like and simply buy them from enough. How to motivate yourself to consume them regularly: Keep ready-to-eat fruits in plain sight, make your diet so that fruits and vegetables become an indispensable part of every meal.

Day 10: Eat protein food for breakfast. A healthy protein breakfast helps control your appetite and keeps your mind clear for the day. Such breakfasts reduce the amount of the hormone that stimulates hunger. Try to eat eggs, fruit yogurt, oats, meat in the morning and see how you feel afterwards. This will help you avoid sugar and processed grains that are not good for your body.

Day 11: Change your toothbrush often. Dentists recommend changing the head of your electric toothbrush or regular toothbrush every 3-4 months. The toothbrush is a breeding ground for microorganisms. Therefore, the more often the brush is changed, the healthier oral cavity and teeth.

Day 12: Fulfill physical exercises all day. How to do it? Here are some ideas on how you can incorporate exercise into your day:

• Always take the stairs.
• Do 20 squats after your morning toilet.
• Use your lunch break to go out and take a walk in the fresh air.
• More often .
• Sitting in front of a TV or computer, periodically get up, do push-ups, stretch, squat.
• Dance while cooking, cleaning. Yes, you may look a little weird, but who cares, you can have fun.

Day 13: Cook your own food. Those who do not know how or are too lazy to cook their own food will never be healthy. Eating dry food, fast food is a bad habit. To not be unnecessary problems with cooking within a week, it is best to purchase the necessary healthy foods in advance and prepare some dishes and convenience foods. Healthy snacks from your refrigerator will always be at hand. Make it a habit and you will see a difference in your eating habits and how you feel.

Day 14: Thank life for every day. Happy people happy because they are always grateful for life.