Movement and health

Health is one of the most important aspects of everyone’s life, and movement is its main component. It is very important to consciously make efforts to improve your health. If possible, remove negative factors that spoil your health. Keep yourself in good shape, constantly move around and do not sit in one place.

Why is it so important to move?

Physical activity is important for the health of every person. For the sick, to get well, and for the healthy, to stay afloat. For teenagers-to keep a young body, and for the elderly – for a full-bodied life. In short, movement is our life. 10 more good reasons to keep moving:

1. Develops and strengthens the muscles, musculoskeletal system, as well as the muscles, blood vessels and heart;
2. With constant movement, there will be no time for bad habits and negative emotions;
3. Reduces the risk of any type of disease;
4. Movement is an improvement in endurance;
5. The pressure is normalized;
6. Reduces the chance of developing diabetes;
7. Improving the quality of sleep;
8. Improved posture;
9. Supports muscle tone;
10. Performance improvement.

Low physical activity (hypodynamia), occupies the fourth position among the causes of death (higher hypertension, smoking and high blood glucose). According to statistics, more than 3.2 million people die every year on the planet. According to scientists, people began to move 92% less than 100 years ago. In the near future, humanity will be close to extinction, if it goes on like this.

You need to do physical activities, but it doesn’t have to be a gym or professional running. There are many ways to increase your activity without the need for money and free time.

• Morning exercise helps the body to warm up before a hard day and strengthens the cardiovascular system. To make it not boring – turn on your favorite music.
• When you walk up the stairs, do it quickly. The body needs it.
• When you study or work-arrange for yourself small physical education minutes. Reach up, to your feet, jump – anything is already a movement.
• Try to dilute the seat with any movement.
• If you do not have free time for long – term training, choose intensive classes. What matters is not the duration, but the quality. There are such burning sets of exercises that in 10 minutes you will be more tired than in an hour and a half in the gym. The main thing is to want to.

Physical activity for adults

Finding reasons why you can’t move is pointless. No matter how old you are, there are many ways to do this without compromising your health and vice versa-for a surge of energy.

The loads of adults under 65 years of age should be from mild to moderate.

How long does it take to practice

Half an hour of moderate exercise every 5 days is enough. 20 minutes 3 days a week is also enough.

The loads for the elderly are the same, but first you need to consult a doctor about this.

Popular types of physical activity:

• Slow walking. A slow step, approximately 3-4 km per hour, 4-5 times a week will improve the body’s functions;
• Fast walking. It has a greater effect. You need to practice 3-4 times a week for 30 minutes. It is important to switch to fast walking, you need to go to it gradually;
• Running. Regular running for 30 minutes a day strengthens the immune system, improves mood and increases the amount of hemoglobin in the blood.

Healthy sleep

The foundation of productivity and a great way to exercise regularly.

It is proved by scientists that a good sleep helps to cope with obesity or not to reach such a state. Among other things, sleep is the development of creativity in the future, productivity and energy.

The last hour before going to bed is considered the most important. You need to put down your phone and all the distractions. You can read a book and make a personal ritual, so that it comes to automatism.

Ration

One of the important components of health and movement is a proper and even diet. The diet is a set of processes that are interrelated with the consumption of food, as well as its assimilation by the body. Due to nutrition, good functioning of the body and improvement of well-being are created. Together with the use of food, the body acquires a lot of nutrients, they are used by the body to compensate for energy costs.

The three main rules of nutrition:

1. There should be a balance everywhere. You need to eat exactly as much as the energy is lost;
2. Satisfaction of the real needs of the body. You need to feel your body, try not to overeat. It’s better to throw away what you haven’t finished than to force yourself to eat;
3. Using the power mode. It is best to eat a little, but 5 times, in a specially designated time for this.