Hello friends. I have a few questions for you: “Do you want to be healthy?” and immediately the second one followed: “What are you doing for this?”
In early childhood, we were taught to do exercises every day. Today, I don't know a single person who does it every day. But you can’t live without physical education! Therefore, today we will talk about the influence of sports on human health.
Friends, read the article further, there will be a lot of interesting things in it! And for those who want: “Find out the degree of slagging in your body” or “Find out what’s stopping you from losing weight?” Take Selection TEST
Physical education and health in human life
Physical culture is intended to develop and strengthen the body and its protective functions. By playing sports, a person is able to withstand many negative factors. Exercise and training are inextricably linked with the organization of proper nutrition. As a result, the immune system is strengthened, as is the body's resistance.
The importance of physical activity in human life
The emergence of technical devices: smartphones, computers has significantly influenced our modernity. It has become easier to organize your work. Although many have noticed that physical activity decreases. If such a situation is allowed to happen, body functions, muscles and skeleton will weaken. Organs will work differently. Such changes do not always improve well-being and condition, or do what physical health usually manifests itself in.
A minimum of movements reduces the endurance of muscles, heart, blood vessels, and provokes interruptions in the functioning of the respiratory system. In the future, this state of affairs becomes fertile ground for the development of diseases. The importance of physical exercise for human health is to eliminate the unfavorable aspects of a sedentary lifestyle. Sport is a compensation for lack of activity.
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Physical education as an integral part of a healthy lifestyle
Physical activity and health are very related concepts. Sport is spreading to the masses, and a lot is being done to promote its popularity. To ensure that the public has a positive attitude towards him, educational institutions provide free memberships to swimming pools and gyms, emphasizing the important impact of physical exercise on human health. Physical health factors are discussed in detail in this article.
The number of people who neglect sports activities is still large, despite such popularization measures. Physical activity and health are important areas of life, each of which is often impossible without the other. The main thing when playing sports is to maintain a sense of proportion so as not to be subject to overload. It is necessary to keep in mind the injury factor that may occur. It is important to never neglect safety when training.
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Exercises or morning exercises
Every person should accustom himself to doing exercises or morning exercises in the morning. Performing simple physical exercises in the morning has a lot of positive aspects. Firstly, exercise helps maintain good health throughout the coming day, priming the body to wake up and begin an active working day.
Morning exercises
usually lasts about 15-20 minutes with optimal physical activity. If exercise is accompanied by lethargy and fatigue, then this is a clear signal that you need to reduce the intensity of exercise.
During exercises, you need to monitor your pulse; the optimal pulse during exercise is within 120 beats per minute. A set of morning exercises should include morning stretching and pull-ups, walking and running in place, jumping in place, dance elements of gymnastics and breathing exercises. The intensity and amount of exercise is also selected depending on the age, gender and physical fitness of the person.
A combination of morning exercises and a contrast shower will also have a beneficial effect on the body. The combination of gymnastics and a contrast shower not only sets the body up for an active start to the day, but is also an excellent way to harden the body.
Assessment of healthy lifestyle indicators among students
If we talk about how physical activity affects the health of a young and developing body, we can cite statistics as an example. 70% of frequently ill schoolchildren are suspended from sports. The body becomes vulnerable, so young people are beginning to be diagnosed with diseases that were previously observed only with aging.
Students must combine mental and physical activity, optimizing processes. Universities provide physical education programs. At the same time, it is useful to harden the body as a means of improving health. Namely, conduct classes in the fresh air or nature in any season. How can young people realize themselves? The choice of sport depends on preferences. Running as a means of improving health is the most accessible and widespread sport. Sometimes the assistance of a consultant physician is required, who will help correct violations and provide orientation on the target.
Whatever activity is carried out, it should improve the young nervous system and movement skills. The influence of physical culture on human health is manifested in the improvement of organ functions. The formation of a slender posture is important. In all these parameters, students' health indicators require their own efforts. And not just physical education classes offered as part of the educational process. For example: swimming as a means of improving health and hardening the body as a means of improving health,
The influence of physical culture on the health of the younger generation
Currently, the health of the younger generation is getting worse. This is due to the fact that children and students sit a lot and lead a sedentary lifestyle. And therefore, today, the formation of a healthy lifestyle, increasing health measures, preserving and strengthening mental health, improving the psychological state of the younger generation is the main goal of the social policy of our state. As many years of research show, children and students have less and less free time from classes. Their working hours, especially in high schools and universities, exceed the working hours of adults. A number of new subjects and disciplines are appearing in schools and universities, the volume of information loads is increasing, and because of this, the emotional stress of the educational process is increasing.
All this, of course, leads to a disruption of the daily routine, a reduction in sleep time, rest, and physical activity, and all this negatively affects the physical and mental health of the younger generation. Of course, it is also necessary to take into account hereditary predisposition to diseases and the negative influence of environmental factors. Experience shows that the influence of these factors is so great that the human body cannot cope. You can help your body by systematically engaging in physical exercise. Physical activity helps restore and improve health. A person’s ability to endure enormous loads and survive in the most unfavorable situations testifies to the colossal capabilities of the human body, especially a trained one. In extreme cases, what helps a person survive is willpower, a thirst for life, and an unbearable desire to win.
Scientists have proven that people who regularly exercise are less likely to get sick, work more efficiently, are more resistant to stress and have a longer life expectancy. People who lack any physical activity in their lives often get sick, get tired quickly, their academic performance worsens, and their attentiveness and mental performance decrease. Physical education is especially important for students, because this is the social group most susceptible to lack of sleep. And this leads to nervous and psychological stress. And in this case, sport comes to the rescue. Physical culture can be considered as a method of combating stress and fatigue, since during physical activity the level of cortisol (stress hormone) in the blood decreases and muscle relaxation occurs [1, p.40].
Physical education should become an integral part of the life of the younger generation. Physical education helps you always remain cheerful, cheerful, healthy, in a good mood, and also reduces the risk of emotional breakdowns, improves physical and mental performance, and improves your mood and “fighting spirit.” Regular physical activity contributes to the body’s high stress resistance to various unfavorable factors of the biological and especially social environment [2, p. 21].
Of course, the state is also interested in having healthy children and a healthy generation in the country. Creates conditions for the younger generation to play sports, be active and healthy. Therefore, in general education institutions and higher educational institutions, hours are increased, and free sections and clubs in physical education are also opened. In physical education classes, students not only improve their physical abilities and skills, but also develop strong-willed and moral qualities.
There are sports schools in every city and regional center. We have an Ice Arena in Sterlitamak, where children from the age of 3 are engaged in figure skating and professional hockey.
The Ice Arena of my hometown Sterlitamak is one of the unique complexes that meets all Russian and International requirements and standards for holding various competitions, such as hockey, figure skating, basketball, volleyball, handball. It should also be noted that our sports complex is included in the register of sports palaces in Russia.
Today, more than 500 ice palaces exist and operate successfully across the country. There are also many projects that will be implemented in the future in the field of sports.
Thus, physical education occupies a key place in the life of every person. It is sport that gives an incentive to live, develop, achieve your goals and in the future become a successful person, live and work for the benefit of other people. Consequently, physical culture, being one of the facets of a person’s general culture, largely determines a person’s behavior in school, in everyday life, in communication, and contributes to solving various life problems.
The importance of morning exercises for the physical development and health promotion of preschool children
Preschool institutions and parents are faced with the task of instilling health promotion skills through physical activity. Experts do this with the help of morning exercises. It enhances physical processes, trains breathing, circulatory functions, and heart rhythms. The level of mobility of nervous processes also increases. Exercises improve muscle function and create the need in children to implement physical activity. The meaning of gymnastics is to promote the transition to intense activity. As well as a diverse effect on muscles and systems.
Basic exercises
The rules for independent training or training in sections include a warm-up as a preliminary stage. The next stage is the main training of strength or muscle complex. Finish the physical education session with relaxation exercises.
Warm-up
First you need to warm up and prepare for increased loads. A few simple exercises will activate your breathing and heart function, which will deliver more oxygen to your muscles. The ligaments and tendons are adjusted to the training, increasing elasticity. Pre-warming up (warm-up) is usually started with a six-minute run. After this, do 3 or 4 different exercises for the limbs and torso.
Strength development
Self-study usually develops strength. They use dumbbells or shock-absorbing exercise machines where they have to overcome weight or resistance. The severity should be dosed taking into account the characteristics of your body. Namely, the load should be equal to the ability to do the exercise about 8 times. Overloads are prohibited.
When selecting movements, you need to force all muscle groups to work sequentially:
- shoulders;
- legs;
- back;
- abdominal Press.
It is correct to give symmetrical muscles the same load.
Relaxation exercises
After strength training, you need to relax your muscles. There are special exercises that quickly restore their performance. Similar movements can also be done to reduce stress, which is not directly related to strength training. They themselves, for example, represent slow breathing: inhalation and exhalation. Then relax and tense the muscles of the legs, arms, neck, and abs. Similar gymnastics are performed standing, sitting or lying on the carpet.
Complex exercises
There are also a number of exercises with a complex effect that develop both strength and speed. The speed of movement can be trained at the maximum possible pace. For example, jogging at high speed over a distance of 30 or 60 meters. Or jumping on one leg or two, as well as through a jump rope, in length.
The initial exercise should not be performed at maximum tempo. It is better to increase the amplitude and reduce the speed. Using the example of running, which develops endurance, a distinction is made between its slow type - jogging, lasting up to 6 minutes. Next they look at the pulse. If its value is from 110 to 130 beats per minute, continue training.
Rules for playing sports
Passion for sports is one of the important points of a healthy lifestyle, from which people mainly derive benefits. Accordingly, the approach to it should be conscious and serious. First of all, it’s worth understanding what not to do.
Exercises without shoes
Sneakers are selected for the sport, as the wrong shoes can cause harm to the spine. Important! Exercising barefoot or wearing socks increases pressure on your back. If you are prone to vascular diseases, the harm from exercise increases significantly.
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Quench your thirst “at will”
Don't wait until the desire to drink becomes unbearable. Passion for training is not a reason to lead the body to dehydration. You should make it a rule to take a few sips of water every 20 minutes.
Training in worn, old things
The training suit must be of good quality. The fabric composition, in addition to cotton, preferably contains lycra. Cotton clothes become saturated with sweat, blocking air access to the pores. Things that are many years old, but it would be a shame to throw them away, should not be used in training.
Using anti-sweat deodorants
Excessive sweating during intense exercise is a natural condition. With sweat, harmful substances are removed from the body. Antiperspirants close pores and stop sweat from escaping. In order to easily eliminate products that cause harm to the body during sports, you should stop using skin care products during exercise.
Listen to music on headphones
It has been scientifically proven that intense workouts should not be performed while listening to loud music. If it is impossible without musical accompaniment, it must be made quieter. If you ignore the recommendation, one day you may lose the ability to hear.
Asphalt is not a place for jogging
Asphalt roads are harmful to the ankles, knees, and hip joints, since they do not absorb shocks when the runner pushes away. The best place for running is a track in a hall, stadium, park - along flat paths.
Basic rules for playing sports for the benefit of the body:
- Sports training can be carried out at home, in the park, forest, sports clubs with professional support from a trainer.
- Beginners should not be overzealous, as they can cause harm to tendons, muscle fibers, ligaments, myocardium, and blood vessels. Before the first lesson, you should consult a doctor and get recommendations from a trainer. The increase in loads should be gradual. Sets of exercises should be selected taking into account the real capabilities of the body. The section leader can advise you on how to get the maximum benefit from your training.
- If the goal of your passion is to correct your figure, you need to understand that exercise alone cannot influence your weight globally. Additionally, nutritional adjustments are required.
To play sports with health benefits, you need to develop a system. Sports will become a habit more easily when a person gets the first stable results. The researchers concluded that to obtain them when running, continuous exercise for 21 days is necessary.
The effect of physical exercise on different human organs
The role of physical culture in maintaining health has been studied in relation to all organs and functions. Let's look specifically at their dependence on sports and its positive influence.
1. The musculoskeletal system is strengthened by systematic training. Jogging, swimming, and working out in the gym bring the greatest benefits. Bones become resistant to stress. Reduces the risk of diseases:
- osteochondrosis;
- osteoporosis;
- arthrosis;
- atherosclerosis
Simple and affordable types of physical activity
Physical education is an important factor in ensuring health. Activity helps a person maintain beauty and youth with regular exercise. Examples include swimming, as a means of improving health, or athletics. There are many varieties of sports disciplines and exercises that improve the functioning of the body.
- They maintain vitality and have a positive effect on emotions.
- Designed to strengthen the immune system.
- Improves heart function, normalizes blood pressure and blood circulation.
- Helps remove toxins and improve performance.
- People cope with insomnia.
Moderate loads do not contradict the integration of such areas as physical education and health. Training or exercise has been found to be beneficial for all age groups. Muscles gain volume and elasticity. People gain self-confidence. Let's consider which physical exercises bring the greatest effectiveness and benefit.
Exercises for muscle groups - aerobics
With great benefit, muscle groups develop as a complex during aerobics. Physical culture and health are combined as concepts into a single whole. Such training is accompanied by an increase in metabolism. Tissues and organs are actively supplied with oxygen. Aerobic training includes the following types of activity.
- Rhythmic gymnastics.
- Aerobic dancing.
- Athletics activities.
- Walking.
- Swimming as a means of improving health.
- Bike.
- Skis.
These are the most popular types of such physical activity. But you shouldn’t limit yourself to this. Sports can be changed according to seasons and hobbies. But the intensity and duration must occur in an aerobic mode. Respiratory function, heart rhythms, well-being, and hormonal levels improve. Proper healthy nutrition is inextricably linked with training.
How to prevent complications during exercise?
The impact of physical activity on human health can also lead to negative results if not approached correctly. You can avoid problems that cause concern when increasing loads if you exercise under medical supervision. It is recommended to start by visiting a specialist. During the consultation, it will be clarified whether there are any contraindications. The health benefits of physical exercise will be obtained if you first study the patient’s medical history and complaints. Selection of a sport or set of exercises is possible after examination, tests, and receipt of cardiogram results. And also this is fluorography ultrasound, recommendations of specialized specialists.
Permissible load level
The doctor can give recommendations on the following questions: what exactly to realize yourself in and what intensity to choose in order to benefit your health. The last parameter should be based on the calculation of the heart rate. The optimal parameter will be selected. So the maximum heart rate is taken according to the formula: 220 - the person’s age. For example, if there is moderate hypertension, then the load is increased from 55% to 70. And only after a year it is increased to 85% of the maximum permissible norm.
How does physical education and sports affect human health? Its presence is a human need that predetermines the ability for activity and personal development. It is closely related to motor activity as a biological function.
How does sport help with some mental disorders?
Doctors have been convinced more than once that physical exercise helps better than pills for some mental disorders. Even an hour of exercise per week can reduce depression and anxiety.
Sport as a cure for depression
Experts recommend exercise for mild to moderate depression. Of course, exercises will not replace antidepressants, but when combined, the results are more effective and last longer.
A striking example is a recent study from the Harvard School of Public Health. According to his results, 15 minutes of running or an hour of walking a day reduces the risk of major depression by 26%. Regularly scheduled exercise reduces the likelihood of relapse.
Any exercise will help relieve depression - jumping, swimming, dancing, tennis, yoga, etc. According to doctors, cycling and jogging are especially effective for depression and anxiety. However, for healing it is important that constant exercise evokes only positive emotions and does not become a burden to the person.
Sport is a remedy for anxiety
For people with anxiety disorders, physical exercise helps reduce fear and associated symptoms - palpitations, shortness of breath, tension. To get the maximum benefit, you need to concentrate on your sensations during exercise.
Notice how your foot touches the ground. Feel the rhythm of your breath or the gust of wind on your cheek. By focusing on your body and sensations, you will gain control over the flow of constant anxious thoughts.
How to relieve stress through sports
Have you noticed that during times of stress your body feels different? Muscles tense - especially the muscles of the face, neck and shoulders. This causes pain in the back, cervical spine, and provokes migraines. Sometimes there is pressure in the chest, veins pulsate and there are even muscle cramps. Frequent accompaniments of stress are insomnia, heartburn, abdominal pain, diarrhea or frequent urination. The discomfort of these symptoms further increases stress.
Exercise will help relax your muscles and relieve tension. Our body and mind are closely connected: as soon as the body returns to normal, the same happens with our thoughts.
How Sports Relieves Post-Traumatic Stress Disorder (PTSD)
Post-traumatic stress disorder occurs after severe mental trauma - military action, violence in any form, threat of death. A person with PTSD experiences severe anxiety and may forget about the moment of the terrible event. This condition lasts for months.
Doctors prescribe physical exercise as an addition to therapy. Concentrating on your feelings will help the nervous system reboot and get out of stressful stagnation. The main thing is to remain aware during exercise: carefully monitor how the ligaments, muscles and even internal organs react.
The best option is exercises that simultaneously use your arms and legs: running, swimming, strength training, dancing, walking - especially on sand. Cross movements are useful.
Hiking, mountain biking, and rock climbing are effective. You can go rafting, skiing - all this will help ease the symptoms of PTSD.
