Human health is a very fragile system that requires constant monitoring and support. But what is the right way to take care of it? Will only proper nutrition and strengthening the immune system help in this? How to choose the optimal physical activity, and are they needed at all? Similar questions often arise among sedentary people. Speaking about the benefits of physical activity, it should be noted that their intensity, frequency, work on muscles and skeleton are important.
The lifestyle of a modern person is inactive, since most professions involve sedentary work. As a result, the body does not experience a constant necessary load and becomes less and less agile and mobile, and the vital activity of all organs and systems becomes more and more sluggish.
Sport is the key to health!
Regular physical activity is the basis of a proper lifestyle and a guarantee of the absence of health problems in old age. People who do not neglect sports are less sick, because their immunity is more effective in fighting viruses and pathogens of various diseases, are rarely overweight and better cope with stress and everyday problems. During sports, the human body produces endorphins, which has a positive effect on the cardiovascular and nervous systems. Overall endurance increases, the content of cholesterol in the blood decreases, and the risk of contracting bronchopulmonary diseases also decreases – after all, the lungs of trained people are stronger and more enduring.
No medicine is able to expand blood vessels for a long time and as much as muscle work.
It is during physical exertion that all the necessary nutrients, including oxygen, come to our organs through the blood, which contributes to the normal functioning of this organ.
How many diseases associated with physical inactivity have been discovered recently, ranging from obesity to diseases of the cardiovascular system and the musculoskeletal system. Our modern lifestyle is especially conducive to this. Basically, at home and at work, we spend most of our time sitting either in front of the TV or at the computer.
The most useful sports can be called those that set as their goal the general strengthening and improvement of the body and all its systems, and are not aimed at achieving various records and overcoming difficulties.
Gymnastics is one such great sport. This includes not only gymnastics itself in all its varieties (rhythmic, morning, rhythmic gymnastics, and so on) but also trends that have arisen at the junction of several health systems: fitness, Pilates, aerobics, yoga, wushu.
These types of physical activity are good because in one form or another they are suitable for almost everyone, without exception: you can choose a set of exercises for both a child and an elderly person, while taking into account the characteristics of each age category.
Many doctors believe that swimming is the healthiest sport . And it’s hard to disagree with this. In addition to increasing overall endurance, swimming has a positive effect on the state of the respiratory and cardiovascular systems. For nervous, stressed people, it is completely irreplaceable: it fights fatigue and irritability, normalizes the general emotional background and helps to increase stress resistance.
Running is another very rewarding exercise that engages all muscle groups. Jogging is a good prevention of hypertension, but may be contraindicated in people who already have heart problems. In general, running has a mild effect on the body, stimulates blood circulation and is actively used in weight loss programs.
In addition to a slim figure, running helps to improve complexion. Also, daily jogging will help in solving intimate problems – both female and male. The thing is that when practicing this sport, there is a rush of blood to the pelvic organs, which tones the reproductive system.
In addition to the benefits of physical activity, exercise can heal many psychological problems. Insomnia and irritation over trifles practically do not attend active adherents of healthy physical activity, and confidence and willpower contribute not only to success in sports, but also in all spheres of life. There is nothing surprising in the fact that physically developed people feel much more confidence in themselves and their strengths compared to people who are not friends with physical culture.
For what diseases and what kind of physical activity can be applied. And is there the benefits of physical activity on the body for various diseases?
The most suitable in the initial stages of the disease are: walking, “Scandinavian” walking, swimming. Of course, first you need to consult your doctor and determine what stage of the disease you have. Walking gives us positive emotions, while the hormone endorphin is released, which regulates the release of adrenaline into the blood. Nordic walking is walking with ski poles. It doesn’t matter if it’s winter or summer outside. In this walking, in addition to the muscles of the legs, the muscles of the upper shoulder girdle are involved, which increases blood circulation.
Here, regular exercise helps to normalize blood pressure. You can do regular morning exercises, walking to work or after work, running, cycling, dancing. Also try not to use the elevator.
The main task in this disease is to prevent stagnation of venous blood in the lower extremities. To do this, it is necessary to alternate standing for a long time with sedentary work, if possible, make an elevated position of the legs for a better outflow of blood. It is recommended not to stand, to walk more, because when walking, the contraction of the leg muscles promotes the movement of venous blood from the bottom up, reducing stagnation and preventing further formation of nodes.
The most important thing in this disease is to create the right lifestyle. Regular walks are required, preferably from the forest or park. Plant phytoncides kill the causative agent of tuberculosis.
It is necessary to regularly arrange walks in the park or in the forest. Phytoncides of plants, especially conifers, not only heal the body, but also raise the mood. Negatively charged ions of the air have a beneficial effect on the increased excitability of the nervous system, which is typical for diseases of the thyroid gland. Especially for such diseases, walks near the sea are useful, since the sea air is rich in iodine ions.
With obesity, constant physical activity is essential. Any type of activity is suitable here, if there are no concomitant diseases in which physical activity is contraindicated. Suitable for walking, skiing, cycling, running, swimming, fitness, dancing.
In this disease, physical activity itself is not so much important, although running, hiking, swimming are a necessary component in this disease, but a person’s employment. And this strengthens the spirit, willpower, increases vitality, the desire to live a decent life. Such a person needs a hobby that would captivate him and distract him from the desire to drink. A hobby is hunting, fishing, forest walks, even assembling aircraft models!
In this disease, physical activity is very important. Since the work of the muscles promotes the release into the blood of substances that regulate long-term sleep disorders caused by excitation of the nervous system and normalize the ratio of arousal and inhibition. In such conditions, swimming, skiing, running, hiking, dancing are very useful .
There are 2 types of insomnia:
- sleep disorder caused by external stimuli (noise, light, stuffiness, cough, pain, hunger, etc.). Walking before bed is helpful here.
- Long-term sleep disorders associated with neurasthenia or mental illness, alcoholism or cardiovascular disease. In these cases, in addition to walking before bedtime, special medications are needed.
Sports rules for health promotion
When deciding to go in for sports, you should take into account many factors: age, the presence of chronic diseases, the degree of physical fitness, the amount of time you plan to spend on training and much, much more.
Among the main rules for effective training are the following:
- Setting a clear goal;
- And, of course, the absence of contraindications for training.
If the goal is to lose weight, the training should be long and frequent, but the duration should be increased gradually. To maintain good physical shape and general health effects on the body, two workouts per week of medium intensity will be enough. Provided, of course, regular classes.
Age also matters.
- In the 20-30 years of suitable strength training, flexibility exercises and joint development, coordination. Dancing, aerobics, fitness, boxing – young people can easily find something to their liking.
- For 40 years you should think about the health of the back, so yoga and Pilates will be the best choice. You can include cardio equipment in your workout program.
- After 50 years, it is possible to recommend walking and gentle uniform loads in the gym.
The instructor should tell in more detail about all the features and nuances in personal contact, because each individual person is unique in his own way.
Sport is an excellent assistant in the struggle for a perfect figure and excellent health, and adherence to simple rules will help to significantly increase the effectiveness of classes and maintain good health during and after training.
Moderate loads are necessary for a person. The more effective they are, the higher the potential that the body is capable of.
The positive effect of physical exercise on human health will only be if you adhere to a number of rules
Moderation. The benefits of physical activity will be from loads that are correctly calculated in intensity and frequency. They will increase muscle strength, the appearance of the body, keep the body in good shape, and delay its aging. With too frequent training and regular extreme stress, on the contrary, its wear occurs, which leads to the opposite consequences. For example, a cardiologist is advised not to run every day, but to walk – the pace and rhythm of running are too great a load on the heart, and walking maintains its tone. This does not mean that running is dangerous, you just need to do it 2-3 times a week;
The benefits of Physical activity should be combined with proper nutrition. Only such a lifestyle guarantees the absence of health problems. Strenuous work is accompanied by the loss of calories, which are energy. Therefore, for sports, you need food rich in vitamins, minerals and other useful substances. For example, calcium deficiency leads to weak bones, respectively, training will be given harder;
It is necessary to deal with it in a comprehensive manner. It is necessary to distribute the loads evenly to all parts of the body. This will eliminate injuries and deformations of muscles / bones;
Consider the state of health. For example, in sports sections this parameter is controlled. In order not to harm yourself, it is recommended to visit an orthopedist who will assess the condition of the skeletal system and recommend the optimal intensity of exercise. If you have a history of wounds or injuries, you need to undergo a series of diagnostic procedures in order to exclude contraindications to sports. If you have heart problems, you need to consult a cardiologist. It is also worth visiting a doctor for people with poor eyesight. Therefore, before actively starting to practice, you need to assess the state of your health, and even better – entrust it to specialists;
In the absence of contraindications, it is not only possible, but also necessary to be physically active. The benefits of physical activity will be noticeable within a few months. In addition, switching from mental to physical activity relieves stress, helps fight depression, and strengthens the immune system.
To avoid all of the above diseases, we must lead an active lifestyle. This is all that is not related to sitting in front of the TV or computer! The weather is great outside! There is no need to sit at home – go skiing, walking! Enjoy the fresh air and good mood! Even if it’s damp, slush or frost outside, we still go for a walk.
The main thing is to dress for the weather and then your physical activity will only benefit your health!