Under the concept " healthy image life“implies a whole complex of aspects of human life, starting from certain norms in nutrition to emotional and psychological mood. Living a healthy lifestyle is a complete overhaul existing habits in food, physical activity and rest.
To change your familiar image living towards a healthy lifestyle, it is necessary to have a clear understanding not only of the aspects included in the concept of a healthy lifestyle (HLS), but also of the factors that influence Negative influence on psychological and emotional condition, as well as health.
Technological progress, complication social structure, deterioration environmental situation have led to the fact that modern man is constantly exposed to increased loads, which, first of all, negatively affect his overall emotional, psychological and physical health. Avoid it harmful influence allows you to realize the importance of yourself as an individual, close attention to your own well-being and health.
What is included in the concept of healthy lifestyle?
The interpretation of the concept is quite broad and different points vision is characterized in different ways. In the official definition, healthy lifestyle means a lifestyle aimed at general strengthening health and risk prevention various kinds diseases, and in the philosophical and sociological direction - as a problem on a global scale, which is an integral part of the life of society.
There are both medical-biological and psychological-pedagogical definitions. They all sound different, but they carry the same meaning, which boils down to the fact that a healthy lifestyle is, first of all, aimed at strengthening the body and general health individual in society. According to medical experts, 50% of a person’s health depends on lifestyle, and other factors have a much smaller impact. Thus, the influence of the level of the healthcare system is 10%, the genetic base and environment- 20% respectively.
Prerequisites and conditions
Maintaining a healthy lifestyle involves:
- comprehensive and full development of all aspects of human life;
- increasing the duration of active longevity;
- participation of a person, regardless of his age, in labor, social, and family activities.
The topic of a healthy lifestyle became relevant in the seventies of the last century. This interest is due to changes that have occurred in surrounding a person habitat, increasing life expectancy, the influence of the environmental situation on the body and health.
Modern people overwhelmingly lead little active image life, have more free time, do not limit themselves in nutrition. However, there is no need to relax emotionally and psychologically. The sharp increase in the speed of life has led to the emergence of numerous stress factors.
All this negatively affects a person. Every year, as doctors note, the number of hereditary diseases is only increasing. All this led to a natural search for a solution to how in reality modern world stay physically and spiritually healthy, live not only long, but also remain active.
Maintaining a daily routine
An important step towards leading a healthy lifestyle is a balance between rest and activity. Many people go to bed after midnight, trying to compensate for the lack of sleep during the weekend by getting up well after noon. This kind of routine is not the norm.
To normalize your schedule, you need to review the things you need to do during the day. Non-urgent tasks can be rescheduled for another time or completed faster without being distracted by others. The approach to time planning should be extremely systematic.
Rational distribution of rest and work means correctly alternating periods of mental and physical stress With complete relaxation, that is, sleep. For an adult daily norm Sleep ranges from 7 to 8 hours. This also applies to weekends.
Balanced diet
Leading a healthy lifestyle is impossible without following certain dietary standards. involves a fairly extensive list of recommendations and advice, but there are also general principles, guided by which you can change your eating habits:
- exclude strong tea, coffee, alcohol from the menu;
- give up regular use fast carbohydrates, which include carbonated drinks, baked goods, chips, fast food and similar products;
- do not have late dinners or snacks;
- limit consumption of animal fats;
- significantly reduce protein animal food and include dietary rabbit and poultry meat in the menu;
- include as many plant-based products in the menu as possible;
- switch to fractional meals;
- eat exclusively fresh foods;
- drink in sufficient quantity liquid;
- correlate the amount of food with the energy expended.
Products and prepared dishes must be natural, have a high nutritional value- contain everything essential vitamins, micro- and macroelements. If possible, it is better to consult a nutritionist who will select and create a menu taking into account all the individual needs of the body.
Active lifestyle
It is an integral part of a healthy lifestyle. With the advent of technologies and devices that facilitate human work and other aspects of life, the need for physical activity has decreased significantly. Outside the home and place of work, a person travels by transport. There is no longer any need to even go shopping. Food and other goods can be ordered for home delivery.
Compensate for the deficiency motor activity Can different ways. You should choose them solely at your own discretion. The main thing is to remember that without movement it is simply impossible to keep the body in good shape. The loads are increased gradually. For those who are just starting to practice a healthy lifestyle, it is enough to devote half an hour a day to physical exercise.
You can do:
- or running;
- ride a bike;
- yoga;
- qigong gymnastics;
You can perform various exercises both at home and in the gym. There are many opportunities for physical activity. You can start exercising with walking and gradually move on to more high loads. If possible, it is better to walk and run in forested areas. Increased attention should be paid to the mobility and flexibility of the spine - the main indicators of youth and body tone.
Bad habits are the enemy of a healthy lifestyle
This applies not only to drinking alcohol and smoking, but also to addiction to unhealthy foods, which include salty food, soda, various sweets, chips. Without abandoning them it is impossible to conduct a full-fledged healthy life. This point is the first on the path to practicing a healthy lifestyle.
Health promotion and disease prevention
Without hardening and strengthening the body, human immunity is reduced. This has a negative impact on both vitality, and leads to an increased risk of morbidity. Medicines such as tincture of ginseng or eleutherococcus, which are sold in pharmacies, homemade herbal remedies, and hardening will help strengthen the body.
To harden the body, you do not need to immediately resort to dousing and bathing in cold water. You can start with contrast shower. The water temperature difference should be small. Hardening helps to increase immune status, and strengthens vascular system, raises general tone and stimulates the nervous autonomic system.
It is necessary to pay increased attention nervous system and psychological state. Irritability, nervous tension, severe anxiety, constant stress are the main reasons premature aging. Nervousness negatively affects not only physiological processes, but also provokes pathological changes both in cellular and tissue structures. Everyone gets nervous and angry from time to time. The main thing is not to accumulate or hold negative emotions, but to “throw them out.”
Body weight plays an important role in strengthening and maintaining health. Weight should always be controlled. Its excess becomes additional factor, contributing to the risk of developing various pathologies, including endocrine, vascular, cardiac.
A full clinical examination for people over 45 years of age is a mandatory procedure. She allows for early stages detect cardiac ischemia, diabetes, hypertension and other diseases, ensuring successful completion of therapy.
Instructions
Don't sit at home in front of the TV. Forget about such a vacation. There are many activities you can do during your day with greater benefit. Give preference to active sports, try not to sit in one place.
Dilute sedentary work with constant loads. Most people who spend their working day in the office have to most time to work at the computer, while there is absolutely no opportunity to warm up. Change it!
When going to work, walk at least part of the way. This will allow you to finally wake up, tone your muscles and feel invigorated. At work, try not to use the elevator, move whenever possible. For example, instead of contacting a colleague from a neighboring department by phone, go to him. After work too better part walk the roads. This will allow you to switch from work worries to a calm, homely mood.
Take a walk every evening before bed. It would be great if there is a small square or park near your house. It's perfect for jogging. Spinning walks can be done with the whole family, because... they allow you to relax and Fresh air will make your sleep more restful and sound.
Choose a sport that your whole family enjoys. Working out together is much more pleasant and fun. Such a sport could be skiing or cycling, playing volleyball or tennis. Dedicate one weekend to sports, and the second to household chores and visits.
Stay active image A life in everything, even in communication with friends. For example, if you are used to spending time together over a cup of tea in a cafe, you can introduce some innovation and go to a skating rink or roller skating rink. You will “kill two birds with one stone”: you will train and have a great time.
Video on the topic
A healthy lifestyle, so popular in Lately, it's more than proper nutrition And physical exercise. This concept also includes your psychological and emotional state, the intellectual tasks you set for yourself, and social adaptation.
Instructions
Healthy eating, first of all, comes down to the habit of including healthy foods and giving up harmful ones. All diets, except those recommended by doctors, are only obstacles on the path to health. Make it a rule to fill your plate only 2/3 or 1/2 full, and reduce your usual portions. Increase the share of vegetables and fruits in your diet, give preference to legumes, whole grain flour products, lean meat and fish. Eliminate saturated and trans-saturated fats and replace them with polyunsaturated, monounsaturated and omega-3 rich foods.
Water is the source of life on earth; your body is made up of almost 90% of it. To live a healthy lifestyle, make sure you drink enough fluids throughout the day. Not only does it help you stay hydrated, but it also helps flush out toxins from your body, so you can feel healthier after drinking just a glass of mineral water. Make it a rule to start your morning and every meal with a glass clean water.
Physical exercise
Regular exercise not only helps you keep yourself physically in shape, but also contributes to your health. internal organs, such as the heart and lungs, reduce blood pressure and have a positive effect on joints. At the same time, we are not talking about extreme loads - it is enough to spend only 30 minutes a day on hiking or do gymnastics in the morning. Physical activity can help relieve stress, anxiety, fight depression and negative emotions. Exercise also increases oxygen flow to the brain and improves mental clarity. Set aside half an hour a day for a sport that brings you pleasure, and do not strive for records, but simply enjoy swimming, walking, dancing.
Get enough sleep. A healthy lifestyle is impossible without healthy sleep. An adult simply needs to sleep 8 to 10 hours a day. The body uses this time to make “minor repairs,” including to restore muscle tissue and replenish energy reserves. Chronic lack of just a couple of hours of sleep night after night can contribute to weight gain, increased blood pressure and weakening immune system. Insomnia can cause irritability, anxiety, depression and accidents due to lack of attention.
Is it worth talking about how beneficial it is to lead an active lifestyle? This is one of those truths that does not need to be proven - this axiom is well known and understood by everyone. To live to old age and maintain clarity of mind, it is enough not to sit in one place all your life, but to show yourself from different sides, involving others in this matter, at least from the very close circle. But if the recipe for longevity is so simple, why so few people follow it?
Prerequisites for starting an active lifestyle
Nowadays, most people on the planet live in cities, at least those who are interested in such a concept as an active lifestyle. But why do we, residents of megacities or small towns, at some point in our lives begin to think that our reality is acquiring a shade of “passivity”? Moreover, we begin to feel significant discomfort from this. At some point, you get tired of the series of Mondays and Fridays, you get tired of waiting for a salary or public holidays, you get tired of the monotony.
The scourge of the present modern man– physical inactivity. Remember, there was even a song like that? So, there is nothing fun about this disease, since it means reduced physical activity, which subsequently leads to muscle atrophy, disruption of the functioning of internal organs and the development of various diseases.
Do you work in an office and travel home by bus? Do you love your car and prefer to travel only in it? Are you more comfortable sitting at home and don’t have an extra reason to go out? We congratulate you, you are half a step away from physical inactivity. Stay with your habits and you will quickly get to know her.
To prevent this from happening, think right now about what exactly you need to change.
Health is the key to an active lifestyle
In general, between the concepts of “healthy” and “active” there is often a confident equal sign, and this is not without reason. How to lead active life and manage everything if your health doesn’t allow it. And why it doesn’t allow it is true, because it’s more common to sit passively in the world of comfort and coziness.
Have you ever been surprised that people to whom nature has provided all the conditions for an active and versatile life prefer to spend it on something obscure like sitting on the sofa hugging the remote control and potato chips, while filling their neural networks with serial or news memories. It is no secret that brain cells begin to die if they are not used as needed, and neural networks begin to disintegrate. The brain, like the body, needs constant tension and training in order for its activity to increase. It is like a dynamo that only charges when certain forces are applied to it. Therefore there is nothing surprising in senile dementia, which necessarily overtakes at a certain moment.
Don’t become obsessed with a healthy lifestyle - this is not a goal, but a permanent state, the norm of your reality. Start small, take your time, unless there is a special incentive to achieve some result. Remember that you are responsible only to yourself and if something fails, then there is no one else to blame. But at the same time, do not set yourself goals that are impossible to achieve, and if you have set them, then clearly define the path to achieve it. After all, any hard-to-reach goal is such only in the absence of the necessary reference points, which at the moment, most likely, are simply unknown to you, undiscovered.
Instructions for use
Yes, there are professions where a person must cover several areas of activity at the same time in order to fulfill the assigned tasks, but if they exist, then still only a small percentage of them will combine diversity.
Variety is the key word when it comes to an active lifestyle.
And we should also add “balance” to it. The fact is that you should definitely find your personal golden mean in all the activities that make up your life. First, evaluate what you currently have, how you live. Then think about what you would like to do, but never got around to. And take a closer look at what you need to do so that what you have and what you want can balance each other.
It may be that this process will require additional steps that you did not initially consider. Well, that means you include them in your emerging action plan - business! But at the same time, clearly understand why you are doing what you are doing. Any initial interest quickly disappears when saturation sets in, and if it was not initially clear why you needed it, then don’t blame me, you will quickly return to your usual routine.
Any activity must have a clear direction that leads to specific purpose. One goal may have several such channels that will require filling in the course of its achievement. And success in one thing can open up new horizons that you haven’t had the slightest idea about until now.
You can give many examples, but is it worth it? An active lifestyle does not concern only some detached concepts, such as learning a dialect Swedish or slalom along mountain rivers. If you like to tinker with a lot of numbers, count and recalculate, add and rearrange, then sign up for short accounting courses. And having earned your first money in this way, you will suddenly see how beneficial properly directed internal energy can be.
And if you, pardon the pun, want to lead full life throughout your life, then begin it by renouncing passivity and becoming acquainted with activity. Don't wait for Monday or the New Year - start right now, right from this minute. How? Close your browser, turn off your computer and look around - there are so many interesting and unknown things around!
Summer is the most favorable time for change. Why not stop putting off self-care? Now is the time to think about a more active lifestyle!
Follow these tips to help you start an active lifestyle and noticeably improve your health.
Always say yes
The first rule that you need to accept to start an active lifestyle is to say “yes” to offers to actively spend your leisure time, because most often we stay at home precisely because of our indecisiveness. Take the risk of agreeing to participate in tourist trip, charity race or flash mob. Agree to go on walks, trips, and attend events that are offered to you, even if you still feel the urge to stay home. Such a vacation will serve as inspiration to become better and take care of yourself.
Attend events
Subscribe to community news on health and active lifestyles on social networks and attend their events. This way you will not only have fun and diversify your leisure time, but also learn a lot useful information and make new acquaintances with like-minded people who, like you, have decided to lead an active lifestyle.
Change your diet
Your health and lifestyle directly depend on your diet. Follow the rules healthy eating and try to eliminate it from your diet junk food high processing. The healthier your diet, the easier it will be for you to maintain an active lifestyle.
Do exercises
Just 20 minutes of simple exercise in the morning will give you a boost of energy for the whole day. Train yourself to do exercises every day, and this will significantly improve your well-being and help you lead a more active lifestyle. A morning jog will be even more effective.
Travel
Give up the stereotype that traveling is expensive and go on a trip this weekend. Depending on your budget, choose the distance and type of transport and go explore new places. You will be surprised when you find out how many colorful landscapes there are just in your region, not to mention Ukraine as a whole. Such a vacation will not only have a positive effect on your health and inspire you to an active lifestyle, but will also help you recuperate and relax.
Find your sports hobby
Find a sporting hobby you like and devote your free time to it. This way you will quickly adapt to a healthy lifestyle, have additional motivation for training and have fun.
Increase your knowledge about health
Try to read more about health, the nuances of nutrition and the effects of external and internal factors on the human body. The more you know about a healthy lifestyle, the easier it will be to do right choice in favor of a healthy diet, proper rest and active pastime.
Take advantage of every opportunity
If you decide to lead an active lifestyle, use every opportunity for this: walk and move more, climb the stairs on foot, don’t be lazy to cook healthy meals. If you are active in such little things, you will get used to a healthy lifestyle much faster and over time, what seemed too tiring to you will become easy and fun entertainment.
Modern man is captivated by technological progress. For example, instead of taking 10,000 steps per day, he drives a car. The average worker walks twice as much per day as he should.
Why do people complain of dizziness, drowsiness and chronic fatigue? The reason is physical inactivity caused by insufficient physical activity person.
Slow killer
Physical inactivity is the scourge of modern civilization. With a sluggish lifestyle with human body the following happens:
Muscle and vascular tone decreases
Muscle mass and heart size decrease
Strength, endurance, and ability to work decrease
Inadequate activity of the musculoskeletal system leads to osteoporosis, osteochondrosis, osteoarthrosis
Disorder respiratory function And nervous system
The occurrence of cardiovascular diseases
We begin to experience physical inactivity every day: we wait for the elevator when we only need to go up to the third floor. The result is shortness of breath, excess fats on the sides.
We understand that obesity is just around the corner, but we blindly believe in getting rid of it easy ways. Stop sitting at home - especially in spring and summer. It's time to take charge of yourself and walk more often.
Walking is for everyone!
Walking is accessible to everyone and has no contraindications. To find out how much you walk a day, buy yourself a pedometer. Make it a rule: walk 10,000 km a day.
Note to skeptics: walking burns several hundred kilocalories per day. Replace your usual journey from home to work and back by public transport with walking.
Walking not only under the moonlight!
A romantic date can be an excellent reason for a promenade. You have a nice conversation and walk around at the same time.
You can have a fun competition with your loved one to see who can walk the longest with the pedometer.
If the outcome of the competition is the same, the woman will still win (her steps are shorter than the men's).
Walking with children
It is better to replace the usual sitting with a stroller on a bench under the windows of your own home with a pleasant trip to a distant park.
You can transform the walk into the category useful activities and listen to popular audiobooks or compose fairy tales for your baby along the way.
All for the marathon!
One extravagant idea to be active is to sign up for a marathon. If you are overcome by the spirit of an enthusiast and the thirst for victory, then running to the finish line among the first is what is required!
On the World Wide Web you will not only find lists for marathon runners (in Russia and abroad), but you can also register as someone who wants to run.
There are so many interesting things around!
Russia is rich in attractions. For example, in the suburbs of Moscow and St. Petersburg there are wonderful places where the genius of poetry, A.S. Pushkin, grew up and was educated.
What does a traveler take with him on a trip? That's right, a camera.
A trip to beautiful and historical places is a reason for active movement and a photo shoot.
To capture an interesting photo, you need to move:
Find the right angle
stand up
Sit down
Turn around
Freeze
Climb up
Go down
Go to the store for new things!
Every woman wants to be beautiful. In spring, ladies are especially active in search of new dresses, blouses, and shoes. The holiday season and the long-awaited summer are just around the corner. So, go shopping! By the way, research by scientists has shown that pushing a cart in a store for just half an hour leads to a loss of 100 kilocalories. The more you weigh it down, the better it is for you.
Task #1: normal average person takes about 3 thousand steps a day. Question: how many new things can you buy if you are going to overtake average? It's a joke. Seriously though, shopping is also a way to get exercise.
Shashlik - a way to lose weight?
A trip to a barbecue usually begins with a fun preparation for the feast, and ends full bellies food and strong drinks. You can turn a wonderful picnic into an active one 
catch-up and jumping ropes.
To do this, you need to take with you everything for active recreation: badminton, volleyball, kite and children.
They love outdoor games: they will play themselves and will not leave you idle.
The kebab itself does not have to be made from pork; replace the meat with fish or vegetables.
True friend
To stop your sedentary lifestyle, get yourself a dog. You will have to walk with her every day. If you are not in the mood to have a home four-legged friend, then visit the dog shelter.
Pre-register, come and enjoy your walk with the dogs. Play with the fluffies and take a photo of them as a souvenir.
Don't worry that you will be forced to take your pet with you. Enjoy the ride and interact with the animals. Walking with several active pooches together will get you running and getting some exercise.
Let's work with our feet!
One way to get active is to ride a scooter or rollerblades. Dedicate a day off to your family and ride a bike or learn to skateboard.
This activity is not only for family people. It is possible that your lover has long wanted to go roller skating, but was bored alone. Go play tennis, fortunately, a tennis court is not uncommon in the city.
Be active!
Unfortunately, we began to move little and eat a lot. Salvation lies only in our activity. Try to find movement even where it seems out of place.
Let your walks be even aimless than your daily purposeful lying on the couch.