Health/Exercise/Nutrition Protection of own health is a direct duty of everyone and nobody has right to shift it on somebody else. In fact quite often it happens and so, that the person with the wrong way of life, bad habits, hypodynamia, and overeating leads up himself to a catastrophic condition by 20-30 years and only then recollects medicine. Despite the perfection of the medicine it cannot relieve everyone of all illnesses. Person is the creator of his health for which he must struggle. From early age it is necessary to conduct an active way of life, to be engaged in physical culture and sports, to observe rules of personal hygiene. In other words person have to achieve harmony of health with reasonable ways. Health is the first and major need of the person that determines his ability to work and provides harmonious development of the person. It is the major precondition to knowledge of world around, to self-affirmation and happiness of the person. The active long life is the important composed human factor.
The healthy way of life is the way of life which is based on principles of morals, rationally organized, active, labor, and at the same time, protecting from adverse influences of the environment, and allowing saving of moral, mental and physical health up to old age. The healthy and spiritually advanced person is happy. He feels himself perfectly, receives satisfaction from the work, and aspires to self-improvement, achieving an unfading youth of spirit and internal beauty. Integrity of the human person is shown in interrelation and interaction of mental and physical strengths of an organism. Harmony of psychophysical forces of an organism raises reserves of health and creates conditions for creative self-expression in various areas of our life. The active and healthy person for a long time saves a youth. The healthy way of life includes the following basic elements: productive work, a rational mode of work and rest, eradication of harmful habits, an optimum impellent mode, personal hygiene, a balanced diet and etc.
Productive work is the important element of healthy way of life. Health of the person influence biological and social factors, the main thing from which is work. (Lissner L.) Rational mode of work and rest is a necessary part of a healthy life. The precise and necessary rhythm of functioning of an organism develops at the correct and strictly observed mode. It creates optimum conditions for work and rest and by that promotes strengthening of health, improvement of serviceability and increase of labor productivity. The following part of a healthy way of life is eradication of harmful habits (smoking, alcohol, drugs).
These infringers of health are the reason of many diseases, sharply reduce life expectancy, reduce serviceability, and fatally reflect on health of rising generation and on health of future children.
The action of nicotine is especially dangerous during the certain periods of life. In a youth and senile age even weak stimulating action breaks nervous regulation. Nicotine is especially harmful for pregnant women, as it results a birth of weak children, with low weight and for feeding women, as it raises disease and death rate among children in the first years of a life. The following difficult problem to solve is the overcoming of drunkenness. It is established, that drunkenness destroys all systems and bodies of the person. As a result of regular consumption of alcohol following symptoms develop: -The loss of feeling of a measure and the control over amount of consumed alcohol; -The infringement of activity of the central and peripheral nervous system and functions of internal bodies. The change of mentality, which arises even at incidental use of alcohol (excitation, loss of constraining influences, depression, etc.), causes frequency of the suicides made in a condition of intoxication.
The following component of a healthy life is the balanced diet. Considering this problem it is necessary to remember two organic laws which infringement is dangerous to health. The first law is the balance of received and spent energy. If the organism receives energy more, than spends, the rest of energy transforms into fatty cells. In other words if we receive peep more, than it is necessary for normal development of the person, for work and good state of health we grow stout. Nowadays more than third of our country, including children, has excess weight. And there is only one reason – a superfluous feed that results in an atherosclerosis, ischemic illness of heart, a hypertension, diabetes, and a lot of other illnesses.
The second law is the conformity of a chemical compound of a diet to physiological needs of an organism in food substances. Feed should be various and provide needs of fats, carbohydrates, vitamins, mineral substances, food fibers. Many of these substances are irreplaceable, as they are not formed in an organism, and act only with food. Absence of even one of them, for example, vitamin C, results in diseases and even death. Vitamins B we receive mainly with bread from a flour of a rough grinding, and a source of vitamin A and other fat-soluble vitamins are dairy production, cod-liver oil and a liver. Not each of us knows that it is necessary to learn culture of reasonable consumption of food, to abstain from temptation to take one more slice of tasty product giving superfluous calories, or bringing disbalance.
In fact any deviation from laws of a balanced diet results in infringement of health. The organism of the person spends energy not only during physical activity (during work, doing physical exercises and etc.), but also in a condition of relative rest (during dream, rest lying) when energy is used for maintenance of physiological functions of an organism – preservations of a constant body temperature. It is established, that at the healthy middle-aged person at normal weight of a body 7 kcalls are spent at per hour for each kg of weight of a body. Optimum impellent mode is the major condition of a healthy way of life. Its basis create regular occupations with physical exercises and sports, that effectively solve problems of strengthening of health and development of physical abilities of youth, preservation of health and impellent skills, amplifications of preventive maintenance of adverse age changes. Thus the physical training and sports act as the major means of education. It is useful to go upstairs, not using elevator. Under the statement of the American doctors each stair gives to the person 4 seconds of life and 70 stairs burn 28 calories. (Bailey R.) The basic qualities which describe physical development of the person are force, speed, dexterity, flexibility and endurance.
Perfection of each of these qualities promotes also to strengthening of health, but they are far from being equal. It is possible to become very fast, training in sprint. At last, it is very quite good to become dexterous and flexible, applying gymnastic and acrobatic exercises. However at all this it is impossible to generate sufficient stability to pathogenic influences. For effective improvement and preventive maintenance of illnesses first of all it is necessary to train and improve the most valuable quality – endurance in a combination with other components of a healthy way of life that will provide growing organism with a reliable board against many illnesses. There is only one way of achievement of harmony of the person. It is regular performance of physical exercises.
Besides it is experimentally proved, that regular occupations with physical education which rationally enter into a mode of work and rest, promote not only to strengthening of health, but also essentially raise efficiency of industrial activity. However not all impellent actions which are carried out in a life and process of work are physical exercises. They can be only movements that specially created for influence on various bodies and systems, development of physical qualities, correction of defects of a body build. At performance of physical exercises the organism of the person reacts to the set loading with responses. It activates all bodies and systems therefore power resources are spent, mobility of nervous processes raise, muscular system becomes stronger. Thus, physical readiness of engaged persons improves and as a result such condition of an organism when loadings are transferred easily is achieved, and earlier inaccessible results in different kinds of physical exercises become norm. You are always in a good state of health, you want to work productively, and you have high spirits and sleep well. At correct and regular occupations with physical exercises your physical parameters improves from year to year, and you will be in a good form during long time.
It is very important to note a favorable condition of the air environment at muscular activity, including physical exercises as thus ventilation of lungs increases. In sports practice sanitary-and-hygienic researches of air allow to take in due time the necessary measures providing the maximal conditions for engaged with physical training and sports. Speaking about hygiene of physical exercises, it is necessary to recollect morning gymnastics and a role of a sports pause. The purpose of morning gymnastics is acceleration of transition of an organism from sleepiness to wakefulness, to forthcoming work and rendering of the general improving influence. Gymnastic exercises should be carried out in well aired room, with an open window, and at an opportunity outdoors. It is necessary to combine morning exercises with an air bath. After ending of gymnastics rubdown or douche of a body with cool water is useful.
Sports pauses carry out at school and on manufacture. They are one of the basic forms of productive leisure. As we can see, life is given for us only once, so we have to preserve it with any possible and impossible ways. Our life worth refusing of one more slice of a cake and five minutes of our life every day to be fit and healthy.
Kalkstein, L. S.
1993. Health and climate change: Direct impacts in cities. The Lancet 342. Lissner L., Levitsky D.A., Strupp B.J., Kalkwarf H.J., Roe D.A. (1987).
Dietary fat and the regulation of energy intake in human subjects. Am J Clin Nutr, 46. Richard Bailey Teaching Physical Education 5-11, paperback, January 2001.