Human health is a very fragile system that requires constant monitoring and support. But how to properly take care of it? Will only proper nutrition help with this? strengthening immunity? How to choose optimal physical activity, and what is needed do they exist at all? Similar questions often arise among sedentary people. Talking about benefits of physical activity, it should be noted that their intensity is important, frequency, work on muscles and skeleton.
Benefits of Physical Activity for Physical Health
The lifestyle of a modern person is sedentary, since most professions require sedentary work. As a result, the body does not experience constant necessary load and becomes less and less dexterous 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 healthy lifestyle and a guarantee of the absence of health problems in old age. People who don’t neglect exercise, get sick less, because their immunity is stronger effectively fights viruses and pathogens of various diseases, rarely are overweight and cope better with stress and everyday life problems. During sports activities, the human body produces endorphins, which has a positive effect on the cardiovascular and nervous systems. General endurance increases, cholesterol levels in the blood decrease, and the risk of developing bronchopulmonary diseases is reduced – after all, trained people have lungs people are stronger and more resilient.
None the medicine is not able to dilate blood vessels for a long time and as much as muscle work.
Precisely when physical activity, through the blood to our organs all necessary nutrients are supplied, including oxygen, which contributes to the normal functioning of this organ.
How many have been open lately? diseases associated with physical inactivity, ranging from obesity to diseases of the cardiovascular system and musculoskeletal system. Our the modern way of life is especially conducive to this. Mainly at home and At work, we spend most of our time sitting or in front of the TV, or computer.
Sports that are good for health
The most useful sports are those that set as their goal general strengthening and healing of the body and all its systems, and not aimed at achieving various records and overcoming difficulties.
Gymnastics is one of such wonderful sports. This includes not only the actual gymnastics itself in all its varieties (rhythmic, morning, rhythmic gymnastics and so on) but also directions that arose at the junction several wellness systems: fitness, Pilates, aerobics, yoga, wushu.
These types of physical activity are good because in one form or another suitable for almost everyone without exception: you can choose a set of exercises both for a child and for an elderly person, while taking into account the characteristics each age category.
Many doctors believe that the most useful sport is swimming. And it’s hard not to agree. In addition to increasing overall endurance, swimming have a positive effect on the state of the respiratory and cardiovascular systems. For nervous, stress-prone people, it is completely irreplaceable: it fights fatigue and irritability, normalizes the general emotional background and helps increase stress resistance.
Running – another one A very useful type of physical activity that involves all muscle groups. Jogging is a good prevention of hypertension, but may be contraindicated in people who already have heart problems. Overall, running has a gentle effect on the body, stimulates blood circulation and actively used in weight loss programs.
In addition to a slim figure, running helps improve your complexion. Also daily jogging will help in solving intimate problems – both female and men’s The thing is that when practicing this sport there is a tide blood to the pelvic organs, which tones the reproductive system.
In addition to the obvious benefits for physical health, playing sports can cure many psychological problems. Insomnia and irritation over trifles there are practically no visits from active adherents of healthy physical activity, and Confidence and willpower contribute not only to success in sports, but in all life spheres. It is not surprising that physically developed people feel much more confident in themselves and their abilities compared to people who are not friendly with physical education.
For what diseases and what kind of physical load can be applied. And is there any benefit of physical activity on body for various diseases?
Hypertonic disease
The most suitable in the initial stages of the disease are: walking, “Scandinavian” walking, swimming. Of course, first you need to consult a doctor and determine what stage you have illnesses. Walkinggives us positive emotions and stands out endorphin hormone, which regulates the release of adrenaline into the blood. “Scandinavian “walking” is walking with ski poles. And it doesn’t matter whether it’s winter or summer outside. At In this walking, in addition to the leg muscles, the muscles of the upper shoulder girdle are involved, which increases blood circulation.
Hypotonic disease
Here, regular physical exercise helps normalize blood pressure. You can do regular morning exercises, walking work or after work, running, cycling, dancing. Also try not use the elevator.
Phlebeurysm
The main task in this disease is to prevent stagnation of venous blood in lower extremities. To do this, you need to alternate between standing for long periods of time. legs with sedentary work, if possible, elevate the legs for better blood flow. It is recommended not to stand, but to walk more because when walking, contraction of the leg muscles promotes the movement of venous blood from bottom to top, reducing congestion and preventing further formation of knots.
Pulmonary tuberculosis
The most important thing with this disease is to create the right lifestyle. Regular walking is necessary, preferably in a forest or park. Phytoncides plants kill the causative agent of tuberculosis.
Metabolic diseases
It is necessary to regularly take walks in the park or forest. Phytoncides plants, especially conifers, not only heal the body, but also raise mood. Negatively charged air ions have a beneficial effect on increased excitability of the nervous system, which is typical for diseases thyroid gland. Walking near the sea is especially useful for such diseases, since sea air is rich in iodine ions.
Obesity
If you are obese, constant physical activity is essential. Any type of activity is suitable here, unless there are any associated diseases for which physical activity is contraindicated. Walking will do skiing, cycling, running, swimming, fitness classes, dancing.
Alcoholism
With this disease, it is not just physical activity itself that is important, although running, hiking, swimming are a necessary component for this disease, and human employment. And this strengthens the spirit, willpower, and increases vitality tone, desire to live a decent life. Such a person needs a hobby that He would be carried away and distracted from the desire to drink. Hobbies are hunting, fishing, forest walks, even assembling model airplanes!
Neurasthenia
With this disease, very great importance is given to physical activity. Since muscle work promotes the release of substances into the blood, regulating long-term sleep disorders caused by nervous stimulation systems and normalizing the ratio of excitation and inhibition. With such conditions, swimming, skiing, running, hiking, dancing are very useful.
Insomnia
There are 2 types of insomnia:
- sleep disorder caused by external stimuli (noise, light, stuffiness, cough, pain, hunger, etc.). Walking is useful here before bed.
- long-term sleep disorders associated with neurasthenia or mental illness, alcoholism or cardiovascular disease diseases. In these cases, in addition to walks before bedtime, special medications.
Rules for playing sports to improve health
When deciding to engage in sports, many factors should be taken into account: age, presence of chronic diseases, degree of physical fitness, the amount of time that is planned to be spent on training and much more, much more.
Among the main rules for effective training are the following:
- setting a clear goal;
- regularity;
- patience;
- and, of course, the absence of contraindications for classes.
If the goal is to lose excess weight, training should be long and frequent, but the duration should be increased gradually. For maintaining good physical shape and overall health benefits The body will need two moderate-intensity workouts per week. At provided, of course, that you practice regularly.
Age also matters.
- At 20-30 years old, strength training is advisable, exercises for flexibility and development of joints, coordination. Dancing, aerobics, fitness, boxing – young people can easily find something they like.
- By the age of 40, you should think about your back health, therefore, yoga and Pilates will be the best choice. Can be included in the program Cardio training.
- After 50 years, we can recommend walking and careful uniform loads in the hall.
More details about all the features and nuances should tell the instructor in person, because each individual unique in its own way.
Sport is a great helper in the fight for a great figure and excellent health, and following simple rules will help significantly increase efficiency 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 for which the body is capable of.
Positive The effect of physical exercise on human health will only be if if you adhere to a number of rules
- Moderation. The benefit will only come from exercise, right? calculated by intensity and frequency. They will increase muscle strength, appearance body, keep the body in good shape, delay its aging. If too frequent training and regular extreme stress, on the contrary, it occurs wear, which leads to the opposite consequences. For example, a cardiologist It is recommended not to run but to walk every day – the pace and rhythm of running are too puts a lot of stress 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;
- Physical activity should be combined with proper nutrition. Only this way of life guarantees the absence health problems. Hard work leads to a loss of calories, which are energy. Therefore, for sports you need food rich in vitamins, minerals and other beneficial substances. For example, a shortage calcium leads to weak bones, accordingly, training will be harder;
- It is necessary to study comprehensively. Need to distribute the load evenly to all parts of the body. This will eliminate injuries and deformations of muscles/bones;
- Consider your health status. For example, in sports sections control this parameter. To avoid harming 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 there are wounds or history of trauma, you need to undergo a number of diagnostic procedures in order to exclude contraindications to sports. If there are problems with heart, 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 assess the state of your health, or even better, trust it specialists;
- In the absence of contraindications, it is not only possible, but you also need to be physically active. The benefits of sports will be noticeable later a few months. In addition, switching the type of activity from mental to physical, relieves stress, helps fight depression, strengthens the immune system.
To avoid all of the above diseases, we must be active Lifestyle. This is all that does not involve sitting in front of the TV or computer! The weather is beautiful outside! There’s no point in sitting at home – go ahead skiing, walking! Enjoying the fresh air and good in the mood! Even if it’s damp, slushy or frosty outside, we still go walk. The main thing is to dress for the weather and then your physical activity will only be limited. health to you!
