What does a healthy lifestyle mean? Healthy lifestyle - concept, components. Other factors for a healthy lifestyle

The three pillars of a healthy lifestyle are refusal bad habits, switching to a balanced diet and regular exercise. Only a person who is used to sitting on the couch finds it difficult to replace fast food with fresh vegetables and fall in love with an evening jog. You need to move to the light side gradually. Sudden changes are a test for the body and stress for the brain. The body needs time to adapt, otherwise the attempt to become slim and healthy will end in failure.

Scheduling

Where to start for a mere mortal who has decided to switch to a healthy lifestyle or the so-called healthy lifestyle? Accustom yourself to a daily routine. Fans of sports and proper nutrition live according to a schedule. They go to the gym at the same time. They eat by the hour and try to clearly plan all their actions.

The first step is changing your sleep-wake schedule. The healthy lifestyle representative's morning begins not with coffee or scrambled eggs and bacon, but with a run. And so that there is time for sports, full breakfast, shower and other household little things, you need to get up with the first rays of the sun, that is, at 6–7 o’clock. But if a person sat until dawn, and at 5 am he just made it to bed, what kind of jogging or exercise can we talk about?

The second reason to change your sleep/wake schedule is metabolism. Metabolic processes slow down if a person regularly goes to bed with the first rays of the sun. Due to poor metabolism, fat accumulates in the subcutaneous layers. The functioning of the digestive organs and blood circulation deteriorate. The absorption of nutrients decreases.

You need to go to bed at 22–23.00 at night. An hour before bedtime, turn off all gadgets and equipment:

• smartphones;
• TV;
• e-book;
• computer.

You can spend 60 minutes without a laptop on water treatments, massage, planning the next day and journaling. There should also be no concessions on weekends. You can’t lie in bed until noon, neglecting sports and breakfast.

The second step on the path to a healthy lifestyle is creating a daily routine. The diary or special program indicates at what time breakfast, lunch, afternoon snack and dinner take place. When to play sports and relax with friends. In the first weeks, you need to set a reminder, because until the body gets used to the new regime, the brain will periodically forget about exercise, second breakfast and an evening walk.

Avoiding unhealthy foods starts with a glass of water. The liquid starts metabolic processes and strengthens the immune system. Drink water immediately after waking up, and also 30–40 minutes before each snack. It curbs appetite and helps reduce portion size.

Representatives of a healthy lifestyle do not drink carbonated and sweet drinks. If tea or coffee, then without sugar. No packaged juice or energy drinks. The water is supplemented with herbal infusions. For example, tea made from rosehip, chamomile, ginger root or mint. The body needs fluid for vigor and well-being. Carry water with you in small bottles or thermoses so that it is always at hand.

Harmful foods are gradually removed from the diet. At first they forget about the existence of the frying pan. Meat or fish are not fried, but cooked in an oven or steamer. Sausages and lard are replaced with homemade chicken breast sausages. Instead of pizza they eat sandwiches from bran bread, avocado and red fish. And chocolate, ice cream and cakes are replaced with fruit smoothies, desserts made from low-fat cottage cheese and candies made from dried fruits and nuts.

Healthy image life does not involve dieting. On the contrary, you should not starve. But so that a person does not stretch his stomach with large portions and does not look into the refrigerator after midnight, he should eat food 5-7 times a day. At a time he eats 100–150 g of porridge, soup or other dish. And between meals he takes a two-hour break.

The main thing is to choose natural products. If it contains:

• monosodium glutamate;
• aspartame;
• sweetener;
• flavorings;
• dyes;
• ingredients with hard to pronounce words.

The box with this yogurt or juice remains in the store. Only go into the refrigerator fresh fruits and vegetables, no marinades. With proper nutrition, the following are allowed:

• nuts;
• dried fruits;
• dietary meats;
• fermented milk products, but only low-fat;
• porridge;
• legumes;
• sea ​​and river fish;
• vegetable fats;
• durum wheat pasta;
• bran and rye bread;
• seafood.

The diet should contain many sources of protein and complex carbohydrates. They are responsible for development muscle mass, feeling cheerful and energetic. It is not worth eliminating animal fats completely, but they account for only 5% of the diet.

Vegetables are added to all dishes. The meal begins with a salad, stew or sandwich with cucumber, parsley and tomato slices. A vitamin cocktail is prepared from celery and apples, which cleanses the body of toxins.

Vegetables are a source of fiber. And rude alimentary fiber necessary to reduce appetite, normal operation intestines and rapid metabolism. You can live without sausage, cutlets and hot dogs, but you cannot live without broccoli, carrots and sweet peppers.

To avoid the temptation to return to the previous diet, all prohibited foods are removed from the cabinets and refrigerator. No stocking up on cookies or canned peas for a rainy day. They send it to the store with a list. And they buy only what is indicated in it.

Sport is not a punishment, but a way to become stronger and healthier. It is not necessary to sign up for a gym and lift barbells and weights. You can always choose the type of physical activity that will bring you pleasure. A morning jog can easily be replaced by half an hour of dancing to energetic music or a bike ride.

Instead of fitness, master rollerblading or skateboarding. Get your body in order by swimming or Nordic walking. Make friends with a volleyball player or basketball. And if you’re really lazy, you’ll limit yourself to half an hour of exercise or stretching.

Sport is a source of vivacity and the hormone of joy. But you shouldn’t overexert yourself in the first months, otherwise the body will quickly get tired of excessive stress, and the brain will decide that life was much better without dumbbells and jump ropes. Laziness will appear. And it’s very difficult to fight the urge to lie on the couch.

To get your body used to sports, 2-3 sessions a week are enough. And people who want to quickly lose weight and tone their body are recommended to supplement stretching with other types of physical activity. For example, walking. Don’t take a trolleybus, but walk to the nearest store with your own feet. Walk from the office to the apartment and vice versa. Play football or badminton with friends instead of watching TV series with pizza and beer.

Advice: If the brain does not agree to do at least exercise, you need to put a chair next to the bed in the evening and put sportswear on it. And after waking up, immediately take off your pajamas and change into a comfortable suit. Pants and a T-shirt make you think about going for a morning run, and the person becomes motivated.

The main thing is to set yourself micro-tasks. Don’t run 5 km without preparation, but do 15 squats today and 20 tomorrow. If expectations are not met, the desire to do anything disappears. And vice versa. Small victories make you proud of yourself and move forward.

Some people find it difficult to fight laziness alone. In such cases, it is recommended to find a sister in misfortune on social networks or forums. A girl who is ready to run in the mornings or evenings or go to the pool. It's also helpful to have some friendly competition. For example, who can jump rope, do more push-ups, or do more pull-ups. But the atmosphere should be warm and friendly. Humiliation and mutual insults do not help achieve high results, but only kill the desire to exercise and improve your own body.

Bad habits and positive thinking

In the first weeks, a person feels euphoria. He is passionate about new rules of nutrition and enjoys playing sports. He tells everyone around him that he no longer eats chemicals or GMO foods. But gradually the enthusiasm fades away, giving way to laziness and the desire to buy at least 200 g of sausage. If a beginner stumbles, he will return to his initial position and will not want to repeat the experiment with switching to a healthy lifestyle.

It will take the body 2 to 3 months to get used to a different routine and develop good habits. Optimism will help you withstand the test. You need to look at things positively. Praise yourself for small successes and set small goals for yourself regularly. You can write a list with tasks for a month or several weeks. And for each completed item, reward yourself with an episode of your favorite TV series, beautiful clothes or books.

It is important that a person is surrounded by like-minded people. When all your relatives are twirling their fingers at your temple and telling you not to do nonsense, it’s hard not to give up. If among your real friends there are no fans of a healthy lifestyle, you can either change the company or find “colleagues” in healthy nutrition on forums or on social networks. Experienced athletes are happy to share their tricks with beginners and guide them on the right path.

If one of the reasons for switching to a healthy lifestyle was the desire to lose weight, it is not recommended to weigh yourself or take waist measurements in the first month. chest and hips. Due to constant exercise, fluid accumulates in the muscles, which causes swelling. The body visually increases. Body weight also increases. If a beginner sees that the scales show 2-3 kg more than before, he will be upset and decide that a healthy lifestyle is not suitable for him. But the body acquires beautiful shape only 3-4 months after switching to the light side, so you need not to despair and exercise regularly.

It is equally important to give up bad habits:

• smoking;
• alcohol abuse;
• neglect of personal hygiene rules;
• computer addiction;
• overeating.

You cannot first run 2–3 km and then sit on a bench and drink a bottle of beer. Alcohol will cancel all achievements, just like cigarettes. Online games, cakes and buns do not benefit the body, stressful situations. Of course, not every person is able to quit a prestigious job and settle in the mountains or forest, but you can master yoga and meditation. Get a massage regularly. Spend weekends in nature. And also love dousing cold water or cold and hot shower. All these procedures are relaxing nervous system, increase immunity and help not to lose control in stressful situations.

Changing habits that have been developed over years or decades is difficult. There is no need to set grandiose and unattainable goals. It is better to complete micro-tasks and enjoy success. Gradually give up harmful foods and accustom your body to sports. Train calmness and optimism. Strengthen your body and mind. And don’t give up, even if it seems like you’ll never be able to switch to a healthy lifestyle.

Video: 5 reasons why it’s difficult to switch to a healthy lifestyle

The concept of a healthy lifestyle includes a whole complex of components. This is not just some diet or exercise. A healthy lifestyle is a lifestyle aimed at rejuvenating and healing the entire body, giving up bad habits, creating a daily routine in which there is room for proper rest, productive work and physical activity.

A healthy lifestyle makes it possible to realize many plans and ideas. And people who adhere to it are full of vigor, health, strength and energy. Good health and good immunity obtained in compliance with the principles of a healthy lifestyle will allow long years enjoy life and get maximum pleasure from it.

Let's figure out what a healthy lifestyle is, what basic principles and components it includes.

Data from numerous studies show that human health at any age depends more than 50% on lifestyle. Other factors that influence the state of the body, in descending order, include the environment and heredity, the level of health care and human life. Following a healthy lifestyle is the key to good health at any age. Experts highlight many of its benefits, answering the question of how a healthy lifestyle is beneficial:

• strengthening the immune system and reducing the incidence of viral and infectious diseases;
• achievement active longevity and maintaining capacity and mobility even in old age;
• reducing the risk of developing chronic diseases, increasing the duration of the remission period;
• getting rid of bad mood, depression and stress;
• active participation in social and family activities;
• the opportunity to do what you love even in old age;
• get up every day and feel yourself full of energy and energy;
• set the right example for relatives and children;
• have a beautiful body and clear skin without acne and wrinkles;
• increasing age of first appearance age-related changes in organism;
• the feeling that everything is possible and achievable.

And this is not the entire list positive results which are achieved if you follow the rules of a healthy lifestyle. Not a single person who has stayed on such a system for more than 1-2 months has ever regretted the decision they once made and their acquaintance with a healthy lifestyle.

Components of a healthy lifestyle

A healthy lifestyle includes many different components that affect all areas of human life. Following them will help improve health and add vigor to the whole family.

Experts identify the following main components of a healthy lifestyle:

• playing sports;
• rejection of bad habits;
• complete rest;
• balanced diet;
• strengthening the immune system;
• compliance with personal hygiene rules;
• rejection of bad habits;
• good emotional and mental state.

Let's talk more about each of them. This will help you get an idea of ​​what a healthy lifestyle is and its components, what you need to do to stay vigorous, healthy, beautiful and young for as long as possible.

Balanced diet

Any of us knows that food has a huge impact on a person. And a lot depends on what we include in our diet, how we prepare it and eat it. A person whose diet is balanced does not suffer from vitamin and mineral deficiencies, excess weight, feelings of discomfort in the abdomen. In addition, when switching to a balanced diet, the functioning of all organs and systems is normalized, well-being becomes better, and lightness appears. Here are the basic recommendations for a healthy life and nutrition given by experts:

1. The diet should be varied and include dairy and meat products, fresh vegetables, fruits, berries and herbs, legumes and grains, seafood and fish. The principles of a healthy lifestyle promote the rejection of fast food, baked goods and excessive consumption of sweets, the replacement of white bread and pastries with rye and bran bread.
2. Adequate fluid intake. For the average adult, the norm is 2 liters of clean water per day at normal times and 3 liters during hot weather. It is important to refuse harmful drinks: instant coffee, tea with unnatural additives and flavorings, sweet soda, alcohol, cocktails with dyes and taste improvers. Clean water It is recommended to drink 20-30 minutes before meals or an hour after meals.
3. The calorie content of the daily diet should not exceed the norm. To lose weight, it is recommended to reduce this figure by 500-600 kcal per day. The daily calorie intake is different for everyone and should be calculated individually. On average, this figure for an adult is 2200-2600 kcal.
4. Diet is also of great importance. Forget about overeating at night or constantly snacking on hamburgers and sandwiches. Start sticking to a daily routine in which you have breakfast, second breakfast, lunch, afternoon snack and dinner at approximately the same time. Moreover, consume the most high-calorie foods for breakfast and lunch.
5. Eat all food slowly and chew it thoroughly. This way you will be full faster, enjoy your food, and that’s all. useful material better absorbed by the body. DO NOT eat on the run. While eating, turn off the TV, look away from the computer, and put your phone aside.
6. Cook only 1-2 times, always consume fresh food. It’s better to go to the store or market several times than to try to prepare more, and therefore eat more, so that the purchased fruits and vegetables do not go to waste.
7. Look for something new, add some zest to your usual diet. Set the table beautifully, decorate even the most simple dishes, make the food so that you want to eat it, it looks appetizing and neat. These rules of a healthy lifestyle especially work well in childhood. An appetizing omelette in the form of a funny face or a portion of porridge, decorated with pieces of meat and herbs, is eaten by children of different ages much more willingly, even if, as usual, the baby immediately refused to eat this dish.
8. It is also necessary to monitor the compatibility of products. For example, you cannot eat two protein dishes at one time, as this will impair the absorption of nutrients.

Important! Remember, a change in lifestyle is always a big stress for the body. To avoid negative consequences for health and emotional state Introduce the rules of a healthy lifestyle into your family gradually. For example, first reduce portions of unhealthy foods and come up with healthy and tasty alternatives. Then gradually give up everything harmful in your diet and never return to such food again. You will see that after just a month, your family and healthy lifestyle will become friends, and not so long ago, the cream cake in the pastry shop that seemed appetizing no longer arouses interest. And the usual coffee in bags cannot compare in taste and aroma with a freshly prepared drink from a Turkish coffee pot or coffee machine.

Sports activities

The banal phrase “movement is life” perfectly reflects the fact that without adequate motor activity health and full life not possible. Today many suffer from various diseases musculoskeletal system, excess weight and other problems, many of which are caused by a lack of physical activity. Balanced diet and physical activity– the main components of a healthy lifestyle.

But in fact, maintaining a healthy lifestyle does not require grueling workouts (they are precisely contraindicated), hours of training in the gym, or visiting several sports clubs and participation in competitions. It’s enough to get up every day with the whole family 20 minutes earlier than you are used to and do morning exercises. And then during the working day, take a break from work and walk around.

And after work and a full dinner, it’s great to take a walk in the fresh air. In the evening, you can also devote 15-20 minutes to yoga, Pilates or any other calm sport. Working out in the gym with a trainer 2-3 times a week, going to dances, and swimming in the pool also have a good effect on your health. If you like active recreation, then you will definitely enjoy cycling, roller skating, skating, horse riding, and jogging. Choose any type of sport and enjoy the activities themselves and the results obtained from them.

Before your first workouts, be sure to consult a specialist. Sports, even with a gradual increase in loads, are not always beneficial. For example, people with sore joints and spine are prohibited from jumping rope and running for a long time, as this creates additional stress and can lead to complications. Also remember that at first it is better to work with a coach or instructor. He will help you avoid injuries and tell you how to do certain exercises correctly.

Important! If you don’t know where to start a healthy lifestyle, then first reconsider your nutrition and physical activity. It is these components that will bring the first significant results in improving your health and well-being.

Complete rest

Healthy lifestyle and its components
In addition to a balanced diet and physical activity, they include proper rest. It is important to sleep at least 7-8 hours a day. Experts consider the most acceptable time for sleep to be between 10 pm and 6 am. But here you need to focus on your own characteristics, lifestyle and biorhythms. It is only important to remember that lack of sleep affects all areas of a person’s life, negatively affects the functioning of the body, causes metabolic disorders and hormonal imbalances, and also leads to other problems.

If you don't get enough sleep at night, for example if you have infant parents almost always do not get enough sleep in the first years of his life, care must be taken to get rid of this imbalance. For example, it is important to sleep with your child at lunchtime. The same rule applies to anyone who has a lack of sleep: students, people working shifts, those who stay late and go to work early in the morning.

Also remember that your sleeping environment is of utmost importance. It is advisable to carry out night rest in the dark and in silence. Only a small night light and pleasant sounds that do not distract are allowed: calm instrumental music, sea surf and birdsong, the sound of rain and others. Only in such an environment is proper rest and proper production of hormones possible. The comfort of the bed is also important. The right pillow and orthopedic mattress will save you from feeling groggy and tired in the morning and will help maintain the health of your spine.

All these are important components of a healthy lifestyle and the ways of their formation can be very different.

But in early childhood and preschool age Almost everything depends on the parents, and many childhood habits accompany a person throughout his life. Therefore, it is so important to teach your child to go to bed on time and to do so in silence, darkness and on a suitable bed.

Strengthening the immune system

Immunity is the body’s defenses that help cope with various types of infections and viruses, protect the human body from dangerous diseases. To make it stronger, you need to get vaccinated in a timely manner, give up bad habits, diagnose and treat diseases in a timely manner, and not self-medicate with medicines And folk recipes. The concept of a healthy lifestyle includes such immune-strengthening procedures as:

1. Air baths. Take a walk in the fresh air every day, ventilate it before going to bed and working indoors at any time of the year. This hardening method is perfect for preschoolers and teenagers.
2. Sunbathing. Ultraviolet light helps increase the synthesis of vitamin D in the body, which is involved in metabolism, helping to become more beautiful and younger. But here it is important to know when to stop. Otherwise, overheating and sunburn may occur.
3. Rubbing. This is a gentle way to strengthen the immune system. It is better to start such procedures in the summer with the help of a massage mitten or a towel.
4. Walking barefoot. On their feet there are active points, pressing on which has a positive effect on the functioning of all organs and systems in the body. Walking barefoot helps in implementing a kind of soft massage of such points, which will significantly improve your health.
5. Cold and hot shower. This is an alternation of cold and hot water. At first, it is better to start with a small temperature difference. The procedure is useful at any age, improves the condition of blood vessels, and helps strengthen the immune system.
6. Pouring with cold water. This method requires preparation. After the procedure, it is important to dry yourself with a towel.
7. Winter swimming. This type of hardening is only useful if used correctly. And before carrying out such procedures, you should consult with a specialist.

These methods of implementing a healthy lifestyle, in addition to winter swimming, are suitable for the whole family, including teenagers and children. This best prevention various colds and viral diseases that so often occur during the cold season.

Emotional and mental state

Stress and overwork, bad mood and depression negatively affect the performance and health of a person of any age. Besides feeling unwell and reluctance to do anything, loss of strength, sadness, irritability and aggressiveness appear. Multitasking at work, lack of time “for yourself”, the need to perform a bunch of routine tasks that do not bring pleasure, also do not help improve health and a healthy lifestyle. Negativity can accumulate for years, poisoning a person from the inside and preventing him from living.

While maintaining a healthy lifestyle, it is necessary to reconsider this side of daily reality. It is important to put things in order and make sure that every person in the family feels comfortable and does not suffer from disadvantage or overwork. Experts recommend adhering to the following principles:

1. Positive thinking. If whining and complaints about life are the norm in your home, then it’s time to change everything. Try to see the positive even in difficulties and difficulties, support each other and try to help find something good.
2. Healthy sociability. No need to try to talk stranger at a bus stop or anywhere else, but if you are approached for advice or with a request, then it is worth continuing the dialogue. Communication within the family is also important. It is advisable after work not to go to your rooms and be distracted by gadgets and computers, but to sit together and talk about what interesting things happened during the day, what factors concern or interest you. Active pastimes, such as walking, also help you be more sociable.
3. Controlling emotions and expressing them in a non-toxic way. So, if you feel discomfort, pain, anger, dissatisfaction, the cause of which was one of your family members, then you should not hush up the problem, but you also should not behave aggressively. Information about a healthy lifestyle recommends expressing your feelings and thoughts to your loved ones in a calm manner, preferably without moralizing and in the form of “I-messages.” Then, most likely, it will be possible to avoid conflict and remove the annoying factor.
4. Mental health. You need to take care of yourself. Eliminate stress and anxiety from your life, if possible, bad mood and depression, complexes and dissatisfaction with life. If you cannot cope with this yourself, then seek help from a specialist.

Important! What a healthy lifestyle is and how to implement it are complex questions. And it will take more than one month until you can maintain the balance of all components of a healthy lifestyle. So don’t worry if you ate something harmful or did something wrong. The main thing is that you saw and realized it, which means everything can be corrected.

Personal hygiene

A healthy family lifestyle cannot do without personal hygiene, which includes:

• brushing teeth and monitoring their health;
• maintaining cleanliness of personal hygiene items, clothing, shoes;
• regular water procedures, including taking a bath or shower, washing, rinsing teeth after eating;
• timely washing of dishes and other activities aimed at maintaining frequency at home.

Tips for a healthy lifestyle include monitoring your environment. If the house is full of junk, things that no one wears, broken household appliances, then in such an environment it is difficult to lead a healthy lifestyle. It is necessary to throw away or distribute to those in need everything that is unnecessary, and, if necessary, sell what you can still get money for. Then you will see how it has become easier to breathe in the apartment, how cleaning has become less scary and tiring.

Formation of a healthy lifestyle

Formation of a healthy lifestyle in adolescents and children – the most important task families and schools. Children should know and understand from an early age what the main components of a healthy lifestyle are, how to implement them correctly so that all useful procedures are a joy and do not bring discomfort. The main ways to create a healthy lifestyle include:

• regular sports activities in physical education classes and with the whole family;
• trips to health camps and sanatoriums;
• promoting a healthy lifestyle among the population through the media, organizing competitions and contests;
• regular visits to doctors for preventive examinations;
• helping teenagers and children choose a profession that they will enjoy and generate income;
• selection of a diet for the whole family, taking into account the tastes and preferences of each member;
• disease prevention with early childhood in the form of vaccinations, hardening;
• from an early age, training in the rules of personal hygiene and involvement in household duties.

It is important not only to tell the child what is included in the concept of a healthy lifestyle, what areas of health improvement exist, but also to show compliance with the principles of a healthy lifestyle by example. Formation of a healthy lifestyle in preschool children – important component education and training. The whole family is involved in this process.

Remember, it is necessary not only to know what the concept of a healthy lifestyle includes, but also to follow the basic principles of this system. Moreover, all actions should be joyful and not bring discomfort. You should not forcefully and quickly introduce all the main components of a healthy lifestyle into your family at once, especially if you have never followed them before. But you can’t hesitate, since every cigarette you smoke, a day without physical activity or teeth not brushed is a serious harm to the health of you and your household. A healthy lifestyle is difficult only at first, but then it brings ease, wellness and mood. And over time, if the whole family follows it, you will notice that you become sick less, feel better and calmer, and were able to achieve goals that previously seemed unattainable.

Useful video on how to start leading a healthy lifestyle

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A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, maintained and strengthened by the person himself, will allow him to live a long and joyful life. In this article you will learn how to treat your body correctly and keep it in good shape. These tips are, to a certain extent, suitable for every conscious person who has decided to take the path of recovery and put their life in order. If you have useful experience in this area, feel free to share your advice in the comments and take part in the discussion. The article contains links to others useful materials, which talk about proper nutrition, the benefits of vegetables and fruits, as well as about sports and their importance.

Health is an invaluable wealth of each person individually, and of the entire society as a whole. When meeting and parting with people close to us, we always wish them good health, because this is the main condition for a full-fledged and happy life. In our country, more than 30 million people suffer from ARVI and seasonal viruses every year. The reason for this is that more than 80% of the population weak immunity. For the immune system to work like a clock, it must be supported daily, and not just during flu epidemics! How to charge your immunity? The answer is simple - lead

Human immunity is the ability of his body to defend itself from various “enemies”, i.e. foreign genetic information. On the one hand, the immune system protects the body, and on the other, its condition depends on the general health of the person. If an individual is active, strong, mobile, and cheerful, then his immune system will be fine, and if he is weak and passive, then his immune system will be adequate

The immune system protects us from external influences negative factors, this is a kind of line of defense against the negative effects of bacteria, fungi, viruses and the like. Without healthy and effective immune system the body becomes weak and suffers much more often from various infections.

The immune system protects the body from own cells with a disturbed organization that has lost its normal properties. It detects and destroys such cells, which are possible sources of cancer. It is well known that vitamins are necessary for the formation of immune cells, antibodies and signaling substances involved in the immune response. One of the main aspects of a healthy lifestyle is

In addition to proper nutrition, here are fifteen more great ways to charge your immune system, live healthy and live healthy!

1. Play sports.

Physical activity improves general state body and work lymphatic system, removing toxins from the body. According to research, people who regularly exercise are 25% less likely to get colds than those who do not lead a healthy lifestyle. However, don't be too zealous. Just 30-60 minutes of exercise a day allows you to become healthier, while more serious exercise will make you weaker. Be sure to include push-ups in your program - they promote better lung and heart function. Be sure to do abdominal exercises - this will improve your work gastrointestinal tract and genitourinary system.

Daily - mandatory minimum physical activity for a day. It is necessary to make it the same habit as washing your face in the morning.

Jennifer Cassetta, a martial arts instructor from New York, says she never gets sick. “I believe that a holistic approach to exercise calms the mind and helps relieve stress,” says Jeniffer. “And cardio training, strength training in general helps strengthen the immune system.” According to Cassette, her health has changed dramatically since she started practicing martial arts eight years ago. Before that she was smoking girl, who ate late in the evenings and drank a lot of coffee in the mornings. At 20 years old...

2. More vitamins

We all need vitamin D, which is found in salmon, eggs and milk. Research has shown that many people don't get enough vitamin C, says Elizabeth Politi, director of nutrition at the Duke Diet & Fitness Center. Citrus fruits are an excellent source of vitamin C. “It's a myth that vitamin C prevents colds,” she says. “But getting the right amount of vitamin C from fruits and vegetables boosts the immune system.”

Zinc is also very important for strengthening the immune system; it has antiviral and antitoxic effects. You can get it from seafood, unrefined grains and brewer's yeast. In addition, drink tomato juice - it contains a large amount of vitamin A.

3. Toughen up!

Hardening your body can be your assistant in maintaining a healthy lifestyle. It is best to start it from childhood. The easiest way of hardening is air baths. Water procedures also play a huge role in the hardening process - strengthening the nervous system, beneficially affecting the heart and blood vessels, normalizing arterial pressure and metabolism. First of all, it is recommended to rub your body with a dry towel for several days, and then move on to wet rubdowns. You need to start wiping yourself with warm water (35-36 C), gradually moving to cool water, and then to dousing. In summer, it is better to take water procedures in the fresh air after exercise

4. Eat protein

Protective factors of immunity - antibodies (immunoglobulins) - are built from protein. If you eat little meat, fish, eggs, dairy products, nuts, then they simply will not be able to form.

5.Drink tea.

Just 5 cups of hot tea a day will significantly strengthen your body. L-theanine is released from ordinary black tea, which is broken down by the liver into ethylamine - a substance that increases the activity of blood cells responsible for the body's immunity. It is worth noting that all this applies only to high-quality varieties of tea.

6.Have fun!

According to research, people who have a positive emotional style are happy, calm and enthusiastic, and are less likely to catch colds. Fun and a healthy lifestyle go together

Cohen and researchers from Carnegie Mellon University surveyed 193 healthy people every day for two weeks and recorded information about the positive and negative emotions they experienced. After that, they exposed the “test subjects” to cold and flu viruses. Those who experienced positive emotions had few cold symptoms and greater resistance to developing diseases

7. Take up meditation

Santa Monica, a yoga therapist, believes in her meditation to improve her physical and emotional health. “Doing meditation helps calm my nervous system and allows my immune system to function with less interference,” she says. “A calm mind means a calm body.” “The greatest change is peace of mind and a sense of relief,” says Santa. - “I was sick very often when I was young. My sleep has improved and I have found it easier to deal with constant stress.” In a study published in the journal Psychosomatic Medicine in 2003, researchers found that volunteers who participated in eight weeks of meditation training had significantly higher levels of flu antibodies than those who did not meditate.

8.Don't be nervous!

Prolonged stress causes a powerful blow to the immune system. By increasing levels of negative hormones, it suppresses the release of hormones that help maintain health. By learning to deal with stress, you will stop the flow of excess hormones that make you fat, irritable and forgetful.

9. Avoid depression

Apathy and indifference are one of the main enemies strong immunity. American scientists have found that women suffering from depression experience changes in the functioning of the immune system, and they are more susceptible to viral diseases than those who enjoy life.

10. Minimum alcohol

According to numerous studies, alcohol stops the work of white blood cells that identify and destroy infectious cells and the viruses themselves. Remember that alcohol and a healthy lifestyle are incompatible

11. Sleep

Good night sleep strengthens the immune system. The fact is that during night sleep the level of melatonin increases, which improves the functioning of the immune system

12. Wash your hands!

When you wash your hands, do it twice. When scientists from Columbia University studied this problem in volunteers, they found that washing their hands once had virtually no effect, even if people used antibacterial soap. Therefore, wash your hands twice in a row if you want to ward off a cold.

13. Visit the sauna

Go to the sauna once a week. For what? Because according to a study conducted in Austria in 1990, volunteers who frequently went to the sauna were half as likely to get colds compared to those who did not go to the sauna at all. Most likely, the hot air inhaled by a person destroys the cold virus. Already, most gyms have their own saunas

14. Gifts of nature

Natural remedies that strengthen the immune system are: echinacea, ginseng and lemongrass. It is worth taking herbal decoctions as therapeutic purpose, and for prevention

15. Probiotics

It is beneficial to consume foods that increase the amount beneficial bacteria in organism. They are called probiotics, their list includes onion and leeks, garlic, artichokes and bananas

If you want to be healthy, lead a healthy lifestyle. Your new motto: no more lying on the couch, more exercise and fresh air! Stress is the main enemy of immunity, drive away all sorts of worries and be less nervous. Try to get as many positive emotions as possible and take care of proper nutrition. Go ahead and good luck!!!

Basic concepts about health and healthy lifestyle

Basic concepts about health and healthy lifestyle

Health– a state of complete physical, spiritual (mental) and social well-being, and not just the absence of disease and physical effects.

Physical health – the natural state of a person, due to the normal functioning of all his organs and systems; it depends on motor system, from proper nutrition, from the optimal combination of oral and physical work. In order to have normal physical health, you need to get a lot of rest (for example, 8 - 9 hours of sleep). Spiritual health depends on:

relationships to the outside world;

orientation in this world;

from the ability to determine one’s position in society;

from your attitude towards people and things;

muscle systems.

Mental health concept

Achieved by the ability to live in harmony with oneself, with friends and loved ones; forecasting various situations; developing models of one’s behavior in accordance with one’s capabilities and desires.

How to determine whether a person is healthy or unhealthy?

This is determined by personal feelings and indicators.

Individual health is determined by:

Preservation and development of biological (reproduction), physiological (respiration, nutrition, excretion, blood circulation), psychophysiological (perception, memory, thinking), social (ability to work) functions during the longest active life.

Public health is made up of the health of individuals. Indicators:

general mortality;

average life expectancy;

infant mortality.

Public health is affected by:

Natural factors (environmental pollution, housing environment) and social factors (wages, hours of work, working conditions, health care, nutrition level).

Healthy lifestyle.

Z.O.Z.– is individual health maintenance and promotion.

Components of H.O.Z.:

1) moderate and balanced diet;

2) daily routine, taking into account the dynamics of individual biorhythms;

3) sufficient physical activity;

4) hardening of the body;

5) personal hygiene;

6) competent environmental behavior;

7) mental hygiene and the ability to manage your emotions;

8) sex education;

9) giving up bad habits;

10) safe behavior at home, on the street, at school, ensuring the prevention of injuries and poisoning.

Today, unfortunately, in our country 2/3 of the population does not play sports, 70 million people. smoke.

The connection between the concept of a healthy lifestyle and the prevention of diseases.

The importance of observing the rules of personal and public hygiene.

Hygiene– this is an area that studies the influence of living conditions and work on a person and develops the prevention of various diseases; providing optimal conditions for existence; maintaining health and prolonging life.

Personal hygiene– a set of hygiene rules, the implementation of which contributes to the preservation and strengthening of health.

For personal hygiene you need:

A reasonable combination of mental and physical health;

Physical education;

Hardening;

Balanced diet;

Alternation of work and active rest;

Full sleep.

Health, as defined by WHO, is a state of complete physical, mental and social well-being, and not just the absence of disease and physical defects. The health of an individual and society as a whole depends on many social, natural and biological factors. Scientists claim that the health of the people is 50-55% determined by lifestyle, 20-25% by environmental factors, 20% by biological (hereditary) factors, and 10% by medicine.

Lifestyle is a set of typical activities of a person, a social group, society as a whole, which is taken in unity with living conditions. This concept is quite broad. Recently, healthy lifestyle is increasingly distinguished by its two components – healthy lifestyle and non-healthy lifestyle. Although the concept of a “healthy lifestyle” was established in our society relatively recently (in the 80s of the 20th century), people have always used the norms and rules of a healthy lifestyle, throughout the entire history of mankind.

Scientific and technological progress has dramatically changed (and continues to change) labor activity person. IN modern conditions the role of mental labor is constantly increasing, and the share of physical labor is decreasing. All this leads to the fact that knowledge workers in the course of their professional activities, as a rule, do not receive physical activity in the required (sufficient) volume and quality. But the human body still needs these loads. Consequently, only physical education, sports, and tourism become practically the most effective and economical way to provide physical activity to a modern person.

At every stage of its development, humanity has always had in its arsenal such norms of life that were ultimately aimed at the creation and creation of material and spiritual values, at the transformation and prosperity of society, at the development of man, at the revelation of his moral traits, mental and physical abilities and opportunities. The progressiveness of humanity, in the final analysis, has always been predetermined by its ability to self-improvement, to the most complete development of man himself, to leading him (humanity) to a normal and only reasonable healthy lifestyle.

It seems that we need to more clearly understand the very concept of a healthy lifestyle.

Below we present some of the definitions of healthy lifestyle that exist in the literature:

“A healthy lifestyle is a rational lifestyle, an integral feature of which is active activity aimed at maintaining and improving health.”

“A healthy lifestyle... can be described as active human activities aimed primarily at maintaining and improving health.”

“A healthy lifestyle is a purposeful form of behavior that ensures the preservation and long-term maintenance of mental and physical health, as well as increasing the body’s adaptive capabilities.”

“A healthy lifestyle is, first of all, a cultural way of life, a civilized, humanistic one.”

“A healthy lifestyle... is understood as one in which the body’s reserves are maintained or expanded.”

“A healthy lifestyle is a typical set of forms and methods of everyday cultural activity of an individual, based on cultural norms, values, meanings of activity and strengthening the adaptive capabilities of the body.”

“A healthy lifestyle is a mobile combination of forms and methods of daily life that comply with hygienic principles, strengthen the adaptive and resistant capabilities of the body, contribute to the effective restoration, maintenance and development of reserve capabilities, and the optimal performance of social and professional functions by the individual.”

From our point of view, the nature and target orientation of the concept of healthy lifestyle is predetermined by the word “healthy”. The adjective “healthy”, being a derivative of the noun “health”, thus carries all the main qualitative characteristics of the latter. In this regard, we note once again that health is a state of physical, mental and social well-being.

It seems to us that the concept of a healthy lifestyle should reflect such provisions that have historically developed in our society, which will help to clearly define and separate a healthy lifestyle from its antipode - non-healthy lifestyle.

And, therefore, we should talk about life activity:

looking to the future. A healthy lifestyle has always been aimed at solving global problems related to ensuring the infinity of human existence;

creative Therefore, we are talking about life activity aimed at creating material and spiritual values, at ensuring peace and prosperity, at raising the younger generation, more prepared for life;

restorative and health-improving. After hard work, a person must be able to fully restore his vitality, constantly carry out a certain minimum of restorative and health measures, use the natural forces of nature for this - the sun, air, water, the beauty of nature, and so on;

developing. Every person must learn the means physical culture and sports to develop and improve, strengthen and maintain their physical qualities and abilities, your health.

Based on the above, we propose the following definition of a healthy lifestyle.

A healthy lifestyle is a set of norms and rules of life, historically tested by time and practice, aimed at ensuring that a person:

knew how to work highly efficiently and economically, rationally spend strength, knowledge and energy in the process of his professional, socially useful activities;

possessed the skills and abilities to restore and heal the body after hard work;

constantly deepened his moral convictions, became spiritually enriched, developed and improved his physical qualities and abilities;

independently maintained and strengthened his health and completely rejected unhealthy habits of self-destructive behavior.

Thus, health is a state of physical, mental and social well-being.

1. A healthy lifestyle as a means of maintaining and strengthening human health

A healthy lifestyle is a way of life aimed at maintaining and improving people's health. A healthy lifestyle is promoted by:

Physical exercise;

Hardening;

Proper nutrition.

Bad habits such as smoking, drinking alcohol and drugs interfere with a healthy lifestyle.

A prerequisite for a healthy lifestyle is a properly structured work and rest schedule.

Human work is diverse. It includes both mental and physical activity of a person and represents, on the one hand, the content of life, and on the other, the stages of improvement of mental, spiritual and physical development personality.

However, in order to properly organize your work and ensure high performance, while avoiding overwork, it is necessary to provide for the alternation of different types of activity and rest, based on the general physiological patterns of the functioning of the body.

Throughout the day, the state of the body and its performance are subject to clear rhythmic periods. The highest level of body performance is observed in morning hours(from 10 to 12 o'clock), and then there is a slight decrease. A repeated increase in performance is observed from 16 to 18 hours. In the evening hours, body functions decrease significantly, and the start of a new day is accompanied by low performance.

Due to changes in working capacity, labor productivity also changes. Therefore, work should be planned in such a way that the most difficult and responsible work occurs during those hours when performance is at a high level.

In order not to waste energy and time in vain, it is necessary that all activities be planned. Planning will allow you to evenly distribute work and avoid unnecessary overload and fatigue.

During work, it is advisable to take several breaks, which should be filled physical exercise, or, especially if you spend time reading books or on the computer, eye exercises.

To ensure that the work is not accompanied by unnecessary waste of energy, it is necessary to prepare the workplace:

Ventilate the room;

Remove unnecessary objects that interfere with work;

Adjust lighting;

Eliminate everything that can distract from productive work.

Violation of these conditions contributes to the occurrence of fatigue, fatigue, which can become chronic course and go into overwork, which is much more difficult to cope with. This requires a long rest, and sometimes even treatment.

Free time can be spent, depending on your interests, in the world of art, literature, technology, and sports.

On the one hand, this is a switching of activities, and on the other, broadening one’s horizons, one of the ways of self-improvement. It is important that during free time there is a component active actions. You should exercise at least twice a week for 2-3 hours.

Periodic alternation of wakefulness and sleep is also one of the manifestations biological rhythms. Sleep is rest. The duration of sleep should be at least 7-8 hours, and best time for sleep - from 22 to 6 am.

Inhibition processes in the cerebral cortex that occur during sleep must be replaced in the morning by excitation processes that are stimulated by exercise, breakfast, and a walk.

2. The influence of bad habits on human health

A healthy lifestyle involves eliminating or minimizing factors that negatively affect human health.

Factors that can cause irreparable harm to a person’s health, mental and spiritual development include the following bad habits:

Smoking,

Drinking alcoholic beverages

Use of toxic and narcotic substances.

According to the UN, 3 million people die from smoking every year in the world, that is, 1 person dies from smoking every 13 seconds. At the same time, harmful substances affect not only the smokers themselves, but also those who are near them and are forced to inhale tobacco smoke.

According to the World Health Organization (WHO), about 90-95% of lung cancers, 45-50% of all cancers and 20-25% of cardiovascular diseases are caused by smoking. Risk of dying from lung cancer in smoking men it is 22 times higher than in non-smokers. Smoking is the main cause of malignant neoplasms of the lip, oral cavity and pharynx, larynx, and esophagus.

Smoking also contributes to the development of chronic gastritis, peptic ulcer stomach and duodenum. Smokers are more likely to experience relapses of these diseases, and they are more difficult to treat.

Alcohol belongs to the group of neurodepressants - substances that inhibit the activity of brain centers, reduce the supply of oxygen to the brain, which leads to weakening of brain activity and poor coordination of movements, confused speech, blurred thinking, loss of attention, the ability to think logically and make the right decisions, even to the point of insanity.

Statistics show that the majority of those who drowned were intoxicated, every fifth traffic accident is related to alcohol, a drunken quarrel is the most common cause of murder, and a drunk person is the first to be robbed.

In Russia, persons in a state of alcohol intoxication, is done:

81% kills

87% severe bodily injury,

80% of rapes

85% of robberies,

88% of hooligan actions.

Sooner or later you always drinking man diseases of the heart, gastrointestinal tract, liver, etc. occur. In addition, the drinker experiences disintegration and degradation of personality (partial or complete).

Painful changes in the nervous system that occur in drunkards, various internal organs, metabolic disorders, personality degradation lead to rapid aging and decrepitude. The average life expectancy of alcoholics is 15-20 years less than usual.

Drugs are poisons that have a depressing effect on all organs and tissues, and especially on the central nervous system. Unlike alcoholism, when a person continues to work, albeit with low productivity, drug addiction leads to rapid loss of ability to work and leads to death. The average life expectancy of drug addicts is 30 years.

There are a large number of substances (drugs) that can have an intoxicating effect on humans. These substances, which actively affect the nervous system and human psyche, are called psychoactive or intoxicating substances (narcotics).

As a result of drug use, drug addiction develops - a special serious illness that consists in the formation of a persistent dependence of a person, his physical and mental well-being, on the presence or absence of a drug in the body.

Along with drugs, there are a large number of medications, as well as household and industrial chemicals that can cause, thanks to toxic effect on the brain, a state of stupefaction.

Such substances (drugs) are called toxicants, and the painful condition caused by dependence on them is called substance abuse.

At the same time, the formation of drug and substance abuse is characterized by the development of the following signs:

Mental dependence;

Physical dependence;

Tolerance.

The death of patients is caused not only by complications serious illnesses caused by drugs, but also by drug overdose, accidents and suicides while intoxicated or during withdrawal.

In addition, patients die from vascular thrombosis, HIV infection, and blood poisoning from using dirty syringes.

Currently being strengthened the legislative framework and punishments for people who facilitate the distribution of narcotic substances are being tightened (see Appendix No. 1).

3. Basic criteria of human health

Along with other means that heal our body, prevent diseases, slow down the onset of old age, and lengthen our lives, adequate sleep and a balanced diet are extremely important.

For sleep disorders and poor nutrition V as soon as possible everything that gymnastics, athletics, and the strictest health regime have given to health can be negated.

Sleep is the surest remedy that eliminates all symptoms of fatigue and quickly restores strength in the body. During sleep, consciousness turns off and only some areas not covered by inhibition continue to function and give rise to extraordinary dreams.

Falls during deep sleep blood pressure, heart activity weakens, breathing becomes rarer, metabolism slows down, often decreases muscle tone, relaxes skeletal muscles. Thanks to this, the body rests.

Healthy people immediately fall asleep into a deep sleep, which becomes more superficial in the morning. They wake up cheerful and refreshed. Neurosthenics and overtired people have shallow sleep.

The experiments of a number of scientists have found that in people whose sleep time was delayed by 3 hours, their memory was weakened by 50%. The same was recorded in relation to intelligence and perceptual ability.

Systematic disruption of sleep patterns can cause hypertension and stomach ulcers. The time of night's sleep sufficient to rest the central nervous system varies for different ages.

People aged 20-50 should sleep at least 8 hours a day, older people - 6-7 hours, and teenagers aged 14-16 years - 9-11 hours.

Normal nutrition is one of the most important factors that contribute to improving health, increasing the ability to work and the body’s resistance to all external influences.

For each of us, whether we work physically, enjoy sports or engage in mental work, food is a source of the energy that is necessary both when our body is in motion and when it is at rest.

Energy is consumed during active muscle contraction and during sleep. At the same time, during sleep, the work of the heart and blood supply to all organs and tissues continue, the work of the respiratory apparatus and gastrointestinal tract continues. Energy consumption in an animal body is associated with the formation of heat, without which our body could not always maintain the same temperature necessary for the life of its cells.

Main nutrients for humans are:

Carbohydrates,

Mineral salts,

Vitamins,

All these substances that make up our body do not remain unchanged. Some of them undergo transformation, destruction, disintegration into simpler ones chemical structure substances or, as they say, “oxidizes,” “burns,” releasing the energy necessary for the life of the organism.

At the same time, food coming from outside provides the body throughout a person’s life with the material that maintains the warmth necessary for tissues and constant cell growth. Abundant food rich in sugar and starch in the absence of physical work, much to the displeasure of lovers of sweets and starchy foods, leads to obesity.

If there is a lack of iodine in food, thyroid disease, sodium and chlorine deficiency develops ( table salt) leads to disruption of cardiac activity and water metabolism, dizziness and fainting. Magnesium takes part in processes related to cardiac activity, and potassium is related to water content in tissues, and acid-base balance.

Excessive salt content in food contributes to gout, arteriosclerosis, and hypertension.

Food should be varied and tasty prepared. It must be taken at least three times a day, hot, at strictly prescribed times.

4. The need for physical education

Physical culture and sports are the most effective means for long-term preservation of youth, health and prolongation of human life.

Physical exercises, varied in form, have a comprehensive effect on the body, are accessible and can be successfully used by a person of any age. Selected taking into account the state of health, age and gender characteristics, physical exercises, activating, strengthening and training all organs and systems of the body, are a source of unique sensations of bodily joy, muscle freshness, excess energy and general cheerfulness.

It has been proven that any movements that possibly affect the muscles, for example, walking, breathing exercises, gardening, different kinds games have their effect positive impact on all body functions to the same extent in both mental and physical workers.

Sport has a positive effect on the central nervous system and all the most important organs and systems human body. When playing sports, you can change the strength of physical stress, shorten or lengthen distances, reduce or increase the time allotted for training.

When engaging in physical exercise, you must follow the following basic rules:

1. Graduality and accessibility. This means that exercises should be selected that are accessible at first and only as they are mastered should they be gradually complicated. The load should also be accessible, and only as your training level increases should it be gradually increased.

2. Classes should be emotional.

3. During classes, it is necessary to make maximum use of fresh air.

4. Systematicity and regularity of classes. This is absolutely the necessary conditions when doing physical exercise. If you cannot exercise regularly, it is better not to start exercising.

5. Use of environmental factors for hardening

It is necessary for every person to understand the exceptional importance of hardening the body.

Hardening with natural factors of nature using sunlight, ambient temperature and water procedures protects the body from colds (for example, flu, sore throat, pneumonia, bronchitis, upper respiratory tract diseases). respiratory tract), often occurring with severe complications.

Hardening is available to everyone; it does not require any special devices, a special home environment and can be carried out throughout the year. Hardened people are able to walk in severe frosts in winter in light clothing, without a coat, and make long swims in icy water.

Any type of hardening is inevitably associated with skin care, which performs such functions as protecting the body from various damages, adapting it to the external environment, releasing end products of metabolism, regulating the heat consumed by the body. The skin, which perceives various irritations to which the human body is exposed, through the nervous apparatus embedded in it, is in constant and close connection and interaction with the external environment and with the cerebral cortex.

External irritations received by the skin from sun and air baths or water treatments, through complex reflexes, affect the central nervous system, and through it, the functions of the body.

The sun's rays have healing properties due to their thermal, light and chemical properties.

Sun hardening increases metabolism, increases the number of red blood cells (balls) in the blood, and increases the release of sweat and toxic metabolic products.

Impact noted sunlight on mood, performance, which occurs due to the stimulating effect solar radiation on the nervous system.

Sunbathing should be taken in a lying position with your head slightly elevated and, if possible, protected, wearing dark glasses. Start sunbathing with 5 - 10 minutes, adding 5 minutes daily and gradually increasing the exposure to one hour. Physically strong people can take it up to two hours.

Hardening with air baths is possible all year round: in summer - outside the room, and in winter - in the room. Morning hygienic exercises should also be accompanied by an air bath and performed in the nude.

According to thermal sensations, air baths are divided:

For cold weather (6-14 °C),

Cool (14-20 °C),

Indifferent (20-22 °C),

Warm (22-30 °C).

Hardening should begin at an air temperature of 20-22C°, the duration of the first air bath is 10-15 minutes.

By increasing the daily air bath intake by 10-20 minutes, gradually increase it to two hours.

Hardening with cold water- the most common and most effective method make the body immune to low temperatures.

Cold water procedures, when used systematically, significantly improve human health, protect against diseases of the upper respiratory tract, as well as flu and sore throat. Cold baths invigorate, revitalize, and increase performance.

According to thermal sensations, they are distinguished:

Cold water treatments (below 20 °C),

Cool (20-33 °C),

Indifferent (34-35 °C),

Thermal (36-40 °C),

Hot (above 40 °C).

Hardening the body should firmly become part of our everyday life, just as morning exercises became part of it.

1. Organization of work and rest of students in the secondary school system vocational education

The learning process in the system of secondary vocational education, the forms of its organization, methods and requirements differ significantly from school ones.

This causes a number of difficulties:

Didactic,

Social-psychological,

Professional.

Didactic difficulties are associated with changes in teaching methods, with more than in high school, the volume of classes, and often with poor school preparation or a significant break in studies.

Social and psychological difficulties are caused by changes in students’ lifestyle. Many people change their place of residence, which causes a change in environment and the need to independently manage their household.

Professional difficulties arise for students due to the fact that major disciplines do not begin in the first year;

The process of shaping the future of students initial stage requires the study of general humanitarian and socio-economic disciplines, a foreign language, mathematics and natural sciences.

And only later does more in-depth special (professional) training begin.

Students' knowledge of the basics of the culture of intellectual work contributes to the preservation of health and ensures high efficiency of intellectual work with minimal nervous costs.

A special science is devoted to these aspects - mental hygiene, which studies educational activities and the production environment from the point of view of their influence on the human body.

Wherein negative factors, which lie in wait for a person engaged in mental work, depend not only on the specifics of the work itself, but also on the conditions in which it is performed.

Students experience overwork, to avoid which it is necessary to maintain the correct daily routine. Following a daily routine helps improve performance, successfully complete tasks, and learn new material. During mental work, three stages of fatigue are observed.