What is zozh. Healthy lifestyle, briefly about the main thing. Prerequisites for the development of the healthy lifestyle concept

FORMATION OF A HEALTHY LIFESTYLE. FACTORS DETERMINING A HEALTHY LIFESTYLE

INTRODUCTION

Scientific evidence shows that most people, if they follow the rules of hygiene, have the opportunity to live up to 100 years or more.

Unfortunately, many people do not follow the simplest, science-based norms of a healthy lifestyle. Some become victims of inactivity (physical inactivity), which causes premature aging, others overeat with the almost inevitable development of obesity, vascular sclerosis in these cases, and some have diabetes, others do not know how to relax, be distracted from industrial and domestic worries, are always restless, nervous, suffer from insomnia, which ultimately leads to numerous diseases of the internal organs. Some people, succumbing to the addiction to smoking and alcohol, actively shorten their lives.

Labor is the true core and basis of a person's healthy life regime. There is an erroneous opinion about the harmful effect of labor that allegedly causes "wear and tear" of the body, excessive expenditure of forces and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but, on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training in the process of labor strengthens our body. The one who works hard and works well throughout his life lives long. on the contrary, idleness leads to flaccidity of the muscles, metabolic disorders, obesity and premature decrepitude.

In the observed cases of overstrain and overwork of a person, it is not the work itself that is to blame, but the wrong mode of work. It is necessary to correctly and skillfully distribute forces during the performance of work, both physical and mental. Uniform, rhythmic work is more productive and more beneficial for the health of workers than changing periods of downtime with periods of intense, hasty work. Interesting and beloved work is done easily, without tension, does not cause fatigue and fatigue. It is important to choose the right profession in accordance with the individual abilities and inclinations of a person.

A comfortable working uniform is important for the employee, he must be well instructed on safety issues. right before work, it is important to organize your workplace: remove all unnecessary, arrange all the tools in the most rational way, etc. Workplace lighting should be sufficient and uniform. A local light source, such as a table lamp, is preferable.

It's best to start with the hardest part of the job. It trains and strengthens the will. It does not allow you to put off difficult things from morning to evening, from evening to morning, from today to tomorrow, and generally on the back burner.

A necessary condition for maintaining health in the process of work is the alternation of work and rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of the rest be opposite to the nature of the work of a person (the "contrasting" principle of rest construction). Physical workers need rest that is not associated with additional physical activity, and knowledge workers need some physical work during their leisure hours. This alternation of physical and mental stress is good for health. A person who spends a lot of time indoors should spend at least part of their time outdoors. It is desirable for urban residents to relax outdoors - on walks around the city and outside the city, in parks, stadiums, on hikes on excursions, working in garden plots, etc.

To maintain the normal activity of the nervous system and the whole organism, a good sleep is of great importance. The great Russian physiologist IP Pavlov pointed out that sleep is a kind of inhibition that protects the nervous system from excessive stress and fatigue. Sleep should be sufficiently long and deep. If a person sleeps little, then he gets up in the morning irritated, broken, and sometimes with a headache.

It is impossible for all people without exception to determine the time needed for sleep. The need for sleep varies from person to person. On average, this rate is about 8 hours. Unfortunately, some people view sleep as a reserve from which you can borrow time to complete certain tasks. Systematic lack of sleep leads to disruption of nervous activity, decreased performance, increased fatigue, irritability.

To create the conditions for a normal, sound and restful sleep, it is necessary for 1-1, 5 hours. before sleep, stop strenuous mental work. Dinner should be no later than 2-2, 5 hours. Before sleep. This is essential for proper digestion of food. You should sleep in a well-ventilated room, it’s good to accustom yourself to sleep with an open window, and in the warm season with an open window. In the room you need to turn off the lights and establish silence. Nightwear should be loose, not impeding blood circulation. you can not sleep in outerwear. it is not recommended to cover yourself with a blanket with your head, sleep face down: this interferes with normal breathing. It is advisable to go to bed at the same time - this helps to fall asleep quickly.

Neglect of these simple rules of sleep hygiene causes negative phenomena. Sleep becomes shallow and restless, as a result of which, as a rule, insomnia develops over time, certain disorders in the activity of the nervous system

For knowledge workers, systematic physical education and sports are of exceptional importance. It is known that even a healthy and young person, if he is not trained, leads a sedentary lifestyle and does not engage in physical education, with the slightest physical exertion, breathing quickens, heartbeat appears. On the contrary, a trained person can easily cope with significant physical exertion. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with underdeveloped muscles, the heart muscle is weak, which is revealed during any physical work.

Physical education and sports are also very useful for people of physical labor, since their work is often associated with the load of any particular muscle group, and not the entire musculature as a whole. Physical training strengthens and develops the skeletal muscles, the heart muscle, blood vessels, the respiratory system and many other organs, which greatly facilitates the work of the circulatory apparatus and has a beneficial effect on the nervous system.

Daily morning exercises are a mandatory minimum of physical training. It should become for everyone the same habit as washing in the morning.

Physical exercises should be performed in a well-ventilated area or outdoors. For people leading a sedentary lifestyle, physical exercises in the air (walking, walking) are especially important. It is useful to go to work on foot in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, increases efficiency.

Walking is a complexly coordinated motor act controlled by the nervous system, it is carried out with the participation of almost the entire muscular apparatus of our body. As a load, it can be accurately dosed and gradually, systematically increased in pace and volume. In the absence of other physical exertion, the daily minimum load rate for a young man is 15 km only by walking. , less load is associated with the development of hypodynamia.

Thus, daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening, before going to bed. Such a walk as part of the necessary daily workout is beneficial for everyone. It relieves the tension of the working day, calms the excited nerve centers, and regulates breathing. Walks are best performed according to the principle of cross-country walking: 0.5-1 km with a walking slow step, then the same amount with a fast sports step, etc.

A special place in the regime of a healthy life belongs to the daily routine, a certain rhythm of life and human activity. The mode of each person should provide for a certain time for work, rest, eating, sleeping.

The daily routine of different people can and should be different depending on the nature of work, living conditions, habits and inclinations, however, even here there must be a certain daily rhythm and daily routine. It is necessary to provide sufficient time for sleep, rest. Breaks between meals should not exceed 5-6 hours. It is very important that a person sleeps and eats always at the same time. Thus, conditioned reflexes are developed. A person who has dinner at a strictly defined time knows well that by this time he has an appetite, which is replaced by a feeling of severe hunger if dinner is late. Disorder in the daily routine destroys the formed conditioned reflexes.

Speaking about the daily routine, we do not mean strict schedules with a minute-by-minute calculated time budget for each task for each day. There is no need to bring the regime to a caricature with excessive pedantry. However, the routine itself is a kind of core on which the conduct of both weekdays and weekends should be based.

An important preventive measure against colds is the systematic hardening of the body. It is best to start from childhood. The easiest way to harden - air baths. Water procedures are also of great importance in the hardening system. they strengthen the nervous system, have a beneficial effect on the heart and blood vessels, normalize blood pressure, and improve metabolism. First, it is recommended to rub the naked body with a dry towel for several days, then move on to wet rubdowns. After a wet wipe, rub the body vigorously with a dry towel. You should start to wipe yourself with warm water (35-36 C), gradually moving to cool, and then to dousing. In summer, water procedures are best done outdoors after morning exercises. It is useful to be outdoors as much as possible, sunbathe, swim.

People eat differently, but there are a number of requirements that everyone should take into account. First of all, food should be varied and complete, that is, contain in the right amount and in certain ratios all the main nutrients. Overeating should not be allowed: it leads to obesity. It is also very unhealthy to eat with the systematic introduction of exorbitant amounts of any one product or nutrients of one class (for example, abundant intake of fats or carbohydrates, increased consumption of table salt).

The intervals between meals should not be too large (no more than 5-6 hours). It is harmful to eat only 2 times a day, but in excessive portions, because this creates too much stress on the blood circulation. It is better for a healthy person to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest. It is harmful to read while eating, to solve complex and responsible tasks. You can’t rush, eat, burning yourself with cold food, swallow large pieces of food without chewing. Systematic dry food has a bad effect on the body. no hot food. It is necessary to follow the rules of personal hygiene and sanitation. Over time, a person who neglects the diet is threatened by the development of such severe digestive diseases as, for example, peptic ulcer, etc. Thorough chewing, grinding food to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, scratches and, in addition, promotes rapid penetration juices deep into the food mass. It is necessary to constantly monitor the condition of the teeth and oral cavity.

So, each person has great opportunities to strengthen and maintain their health, to maintain their ability to work, physical activity and vigor until old age.

If one of the schoolchildren believes that taking care of their health is the business of parents and doctors, then he is mistaken. To be healthy, you must first of all take care of your health and lead a healthy lifestyle. It is more conducive to the preservation and promotion of health.

A healthy lifestyle is:

implementation of the daily routine;
compliance with hygiene rules;
physical education and sports;
hardening;
proper and healthy nutrition;
friendly attitude towards others;
no bad habits. material from the site

Mode is the basis of health. And this is not only the lesson schedule that hangs on the wall, but also the diet, sleep and rest, as well as physical labor and assistance to parents. Everything that you have planned must be done during the day. Then your mood will be good and cheerful, and your parents will be happy.

If you want to be healthy, eat right. Food should be not only tasty, but also healthy. And one more thing: you have to sit down at the table at the same time - you know about it. So, sit down at the table on time, do not wait for an invitation several times.

If you are not yet friends with physical education and sports, then start doing them now - do some exercises - do not put it off until tomorrow or until next Monday. Waking up in the morning, do exercises, during the day play tennis, football, ride a bike, rollerblade, etc. And then you will feel that your health will improve significantly.

Do you like to see a cheerful, smiling person? Answer the same - smile, be friendly and benevolent. Remember: it's also good for your health!

Excessive passion for computer games, long-term TV viewing, alcohol, drugs, smoking, even passive, spoil health.

So, the one who constantly takes care of his health - goes in for physical education, observes the daily routine and rules of personal hygiene, eats right, has no bad habits, benevolent and friendly - has good health. And the one who does not care about his health leads a sedentary lifestyle, has bad habits, gradually loses his health and shortens his life.

Healthy lifestyle — lifestyle of an individual, aimed at maintaining and strengthening health.

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A healthy lifestyle is a lifestyle of a person that is aimed at promoting health and preventing disease. In other words, a healthy lifestyle is a list of rules, compliance with which will maximize the preservation and strengthening of health (both physical and mental).

There is even a special science of a healthy lifestyle - valeology.

Let's look at the main components of a healthy lifestyle.

1) Proper nutrition
A wise man once said, "We are what we eat." And it's hard to disagree with him. The human diet should have a balanced amount of proteins, fats and carbohydrates, and, therefore, the foods you eat should be varied: both animal and vegetable products should be present in your diet.

You should not eat a lot of fried and sautéed foods, since with this method of preparation, almost all useful substances are destroyed. The human diet should include a lot of vegetables and fruits, legumes that give energy, strength and vigor. It is very useful to consume dairy products.

You need to drink a lot (you need to drink at least 2 liters of water per day). Indian yogis constantly walk with a container of water and take a sip every 5-10 minutes, as a result of which they live long and have very good health. You should not drink the famous carbonated drinks, especially sweet ones.

In order to provide the body with optimal motor activity, it is not necessary to be an athlete and exhaust yourself with training. Sometimes morning exercises for 10-15 minutes can provide you with an energy boost for the whole day. For those who work in an office and lead a sedentary lifestyle, it is recommended to walk more, if possible, run in the morning. You can go swimming, yoga or dancing. When doing these exercises at least 3 times a week, you can keep your body in good shape.

3) Hardening
Hardening helps to increase the body's resistance to diseases and adverse environmental influences. The most common ways of hardening include a contrast shower, rubbing with cold water, swimming in cold water, sunbathing in the summer.

4) Refusal of bad habits: smoking, drinking alcohol and drugs
It is better, of course, that they do not appear at all, but if it so happened that they do occur, then you need to get rid of them as soon as possible.

5) Compliance with the regime of rest and work
Good sound sleep is the key to good rest and recovery. The optimal duration of a person's sleep should be 6-8 hours. Excessive sleep harms your health, and if sleep is insufficient, then fatigue accumulates, which leads to the depletion of the internal reserves of the body. Therefore, the optimal daily number of hours of sleep contributes to your long and healthy life.

6) Personal hygiene
Sweat and fat, which is secreted by the glands of the skin, together with external pollution, creates a favorable environment for the reproduction of pathogens and, subsequently, the development of diseases. Therefore, you must keep your skin clean.

Other equally important components of a healthy lifestyle include:

Mental and emotional stability;
- safe behavior at home and on the street, which will avoid injury and other damage.
- sexual education and prevention of sexually transmitted diseases;
- environmentally friendly behavior, etc.

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Introduction
1. Nutrition
2. Physical activity
3. Mode of work and rest
4. Sleep mode
5. Daily routine
Conclusion
List of sources used

Introduction

Health is an invaluable asset not only for each person, but for the whole society. When meeting, parting with close and dear people, we wish them good and good health, as this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main life tasks, overcome difficulties, and, if necessary, significant overloads. Good health, wisely preserved and strengthened by man himself, ensures him a long and active life. Some become victims of inactivity (physical inactivity), which causes premature aging, others overeat with the almost inevitable development of obesity, vascular sclerosis in these cases, and some have diabetes, others do not know how to relax, be distracted from industrial and domestic worries, are always restless, nervous, suffer from insomnia, which ultimately leads to numerous diseases of the internal organs. Some people, succumbing to the addiction to smoking and alcohol, actively shorten their lives. Many people remember the need to take care of their health only when they get sick. Well, having recovered, they immediately forget about reasonable prevention and do nothing to prevent the disease in the future. Lack of movement, lack of physical work, physical exercise is a characteristic feature of our time, the disease of the century, as many say. And indeed, the mechanization of labor, the development of transport, the growth of material well-being in all spheres of life have led to the fact that most of the population of a country with a high level of culture does not receive the proper dose of movement either in quantitative or qualitative terms. Many men and women go through life without knowing what it really means to be physically fit. They do not know either the well-being of a truly healthy person, or the joyful consciousness that any work is up to you and nothing causes fatigue. However, by making the right approach and calculating the effort, they can all provide themselves with just such a life.

According to the conclusion of experts of the World Health Organization in 1985. the state of health of bearing is only 10% determined by the level of development of medicine as a science and the state of medical care, 20% by the state of the environment, 20% by hereditary factors, and 50% by lifestyle

1. Nutrition

Food is not only the main source of energy, but also the "building material" for new cells.

People eat differently, but there are a number of requirements that everyone should take into account. First of all, food should be varied and complete, i.e. contain in the right amount and in certain ratios all the main nutrients. There are no foods that are good or bad in and of themselves. All foods have nutritional value to one degree or another, however, there is no such thing as a perfect food. What matters is not what we eat, but how much we eat, when we eat and in what combinations we eat certain foods. Proper nutrition allows the body to maximize its genetic potential. Of the six main types of nutrients, three groups of compounds (carbohydrates, fats, and proteins) provide energy, while the other three groups (vitamins, minerals, and water) contain no calories. The main sources of energy are carbohydrates and fats (lipids). Overeating should not be allowed: it leads to obesity. Very unhealthy and nutrition with the systematic introduction of exorbitant quantities of any one product or nutrients of one class. The intervals between meals should not be too large (no more than 5-6 hours). It is harmful to eat only 2 times a day, but in excessive portions, because. this puts too much stress on the circulation. It is better for a healthy person to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest. It is harmful to read while eating, to solve complex and responsible tasks. You can’t rush, eat, burning yourself with cold food, swallow large pieces of food without chewing. Systematic dry food, without hot dishes, has a bad effect on the body. It is necessary to follow the rules of personal hygiene and sanitation. Over time, a person who neglects the diet is threatened by the development of such severe digestive diseases as, for example, peptic ulcer, etc. Thorough chewing, grinding food to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, scratches and, in addition, promotes rapid penetration juices deep into the food mass. It is necessary to constantly monitor the condition of the teeth and oral cavity.

Good physical shape (training) is the ability of a person to cheerfully and energetically cope with daily activities without experiencing excessive fatigue and maintaining enough strength for a pleasant pastime. Physical exercise is a muscular activity that helps to maintain physical fitness. Physical exercise causes a variety of beneficial physiological and psychological effects in a person.

Fitness is more than a muscular body. Its components include: cardio-respiratory endurance, muscle strength and endurance, flexibility and a good metabolism.

The training program should include such forms of physical activity that are consistent with the interests, age, health and financial situation of the person. The training program does not have to be any specific form of activity. When doing physical exercises, you should remember some training principles: the body needs a warm-up before performing the main exercises and cooling down after them. The intensity, duration and frequency of training should provide a training effect. When exercising in hot, cold weather, at high altitudes and in polluted air, appropriate precautions should be taken. Choosing the right place and clothes for training helps to turn it into a pleasant and comfortable experience.

Daily morning exercises are a mandatory minimum of physical training. It should become for everyone the same habit as washing in the morning.

Walking is a complexly coordinated motor act controlled by the nervous system, it is carried out with the participation of almost the entire muscular apparatus of our body. As a load, it can be precisely dosed and gradually, systematically increased in pace and volume. In the absence of other physical exertion, the daily minimum load rate for a young man alone is 15 km., A smaller load is associated with the development of hypodynamia.

Thus, daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening, before going to bed. Such a walk as part of the necessary daily workout is beneficial for everyone. It relieves the tension of the working day, calms the excited nerve centers, and regulates breathing. Walks are best performed according to the principle of cross-country walking: 0.5 -1 km walking at a slow pace, then the same amount at a quick sports step, etc.

3. Mode of work and rest

Labor is the true core and basis of a healthy human life regime. There is an erroneous opinion about the harmful effect of labor that allegedly causes “wear and tear” of the body, excessive expenditure of forces and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but, on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training in the process of labor strengthens our body. The one who works hard and works well throughout his life lives long. on the contrary, idleness leads to flaccidity of the muscles, metabolic disorders, obesity and premature decrepitude.

A necessary condition for maintaining health in the process of work is the alternation of work and rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of the rest be opposite to the nature of the work of a person (“contrasting” principle of building a rest). Physical workers need rest that is not associated with additional physical activity, and knowledge workers need some physical work during their leisure hours. This alternation of physical and mental stress is good for health. A person who spends a lot of time indoors should spend at least part of their time outdoors. It is desirable for city residents to relax outdoors - on walks around the city and outside the city, in parks, stadiums, on hikes on excursions, working in garden plots, etc.

4. Sleep mode

To maintain the normal activity of the nervous system and the whole organism, a good sleep is of great importance. The great Russian physiologist I.P. Pavlov pointed out that sleep is a kind of inhibition that protects the nervous system from excessive stress and fatigue. Sleep should be sufficiently long and deep. If a person sleeps little, then he gets up in the morning irritated, broken, and sometimes with a headache.

To create the conditions for a normal, sound and restful sleep, it is necessary for 1-1.5 hours. before sleep, stop strenuous mental work. Dinner should be no later than 2-2.5 hours. Before sleep. This is essential for proper digestion of food. You should sleep in a well-ventilated room, it’s good to accustom yourself to sleep with an open window, and in the warm season with an open window. In the room you need to turn off the lights and establish silence. Nightwear should be loose, not impeding blood circulation, you can not sleep in outerwear. it is not recommended to cover yourself with a blanket with your head, sleep face down: this interferes with normal breathing. It is advisable to go to bed at the same time - this helps to fall asleep quickly.

5. Daily routine

Conclusion

The achievements of science and technology are increasingly relegating physical labor to the background, giving preference to mental work with its complex psycho-emotional loads. The brain, heart, blood vessels of a person are forced to work with incomparably greater tension than his muscular system, which makes up about 40% of the entire body. The disturbed normal physiological balance of the vital activity of the human body gives rise to more and more new ailments that limit its vital activity. People do not want to get sick and age prematurely, they are looking for the most effective means of maintaining high performance. In these centuries-old and versatile searches, humanity has experienced quite a few hobbies with fashionable medicines, the latest theories of healing and rejuvenation, but the authority of physical exercises has not only not been shaken by this, but has invariably increased. And all because the influence of movements extends both to a separate system or function, and to the entire human body as a whole.

Physical exercise activates the natural reserve forces of a person. Nothing is able to compensate our nervous system for what the active work of the muscles, optimal physical activity bestows on it. Classes in the gym, swimming pool, stadium, sports grounds, skating rink, forest paths lay the foundation for high performance, the possibility of long-term stress of the most complex functions of the nervous system. Physical culture, properly organized training sessions are the reliable shoulder that you can and should rely on at any age. Physical culture is a powerful accumulator of vitality, it brings cheerfulness and cheerfulness, pride in one's motor skills and abilities.

List of sources used

1. Bayer K. et al. Healthy lifestyle. - m.: 1997 - 268s.
2. Bilin G.L., Nazarova L.V. Fundamentals of valeology. - St. Petersburg.: 1998 - 558s.
3. Vilensky M.Ya., Ilyinich V.I. Physical culture of mental workers. - m.: 1987 -96s.
4. Vorobyov V.I. Components of health. - M.: 1988 - 133s
5. Kutsenkr G.I., Novikov Yu.V. A book about a healthy lifestyle. - M.: 1992 - 223p.
6. Leshchinsky L.A. Take care of your health. - m.: 1985 - 125s.
7. Chumakov B.N. Valeology. - m.: 1997 - 245s.
8. Engelman I.M. Man and health. 1986 - 127p.

Essay on the topic “Healthy lifestyle” updated: July 31, 2017 by: Scientific Articles.Ru

SUMMARY ON THE TOPIC: "HEALTHY LIFESTYLE"

Detkina Anastasia

6th grade students

Donetsk gymnasium №70

In order for a person to feel good and his body to work properly, one must be healthy. Human health depends on many factors. All of them are divided into:

-biological- heredity, environmental influences;

- social– mode of work and rest, sleep, physical education and sports, quality and diet, the presence of bad habits.

Since it is difficult to independently influence biological causes, we will consider only social ones.

PHYSICAL CULTURE AND SPORTS

For health and proper development, strict adherence to the regime in the family is necessary. It is necessary to include morning exercises, walks in the fresh air and physical education and sports in the daily routine. Physical exercise strengthens the muscles, the body becomes strong and strong, and well-being improves markedly.

After morning exercises - obligatory water procedures. They help strengthen the nervous system, harden the body. Daily washing with soap and water keeps the skin clean. Cleanliness prevents the spread of germs that cause disease.

After charging and breakfast, it is very useful to walk at a fast pace to school. It is advisable to return home on foot. Walking, associated with the work of many muscles, improves heart function, strengthens the body.

MODE OF WORK AND REST

Properly organized work brings satisfaction, joy, has a beneficial effect on mood, and therefore on health. However, work without rational rest sooner or later causes fatigue: working capacity decreases, reaction slows down, movements become less accurate. Therefore, after 2-2.5 hours of work, you need to take a break for 7-10 minutes. If you are engaged in mental work, then these minutes can be spent on physical exercises. This stimulates the work of the brain, improves the flow of blood through the vessels to the heart, brain, as well as to all organs and tissues.

DREAM

Sound, deep sleep perfectly restores strength. A full stomach and a feeling of hunger interfere with restful sleep. Therefore, you need to eat about 1.5-2 hours before bedtime, and before going to bed, drink a glass of kefir or yogurt. It is harmful to cover yourself with a blanket with your head. The room where they sleep must be well ventilated; in summer it is better to sleep with an open window. Before going to bed, it is useful to work out breathing exercises for 10-15 minutes. This improves the functioning of the lungs, heart, and normalizes sleep.

DIET

To be healthy and strong, you need a variety of foods. Healthy food and plenty of fluids provide the body with the energy it needs to grow and develop. It is useful to eat at the same time. Food eaten without fuss and haste, well chewed, is easier to digest and assimilate by the body. It is better to eat 3-4 times a day with breaks of 4-4.5 hours.

After eating, physical education and sports should be postponed for 1.5 - 2 hours, since a full stomach does not allow you to perform exercises in full; feeling of heaviness in the abdomen. It harms the body.

BAD HABITS

At first glance, smoking seems to be quite harmless according to many smokers, it calms, stimulates performance and mental activity. But this opinion is erroneous. Under the influence of harmful substances formed during the combustion of tobacco, the body wears out and ages faster, a person's life expectancy is reduced, and the incidence of cancer and tuberculosis increases. At schoolchildren from smoking attention is weakened, memory worsens, academic performance decreases. They lag behind in physical development. It is important to know that alcohol also affects health. From it, the work of the liver and kidneys is disturbed, in addition, the skin turns yellow, swelling appears, the hair splits and breaks. Also, alcohol slows down growth and reduces memory.

Along with smoking and alcohol, the use of drugs brings great harm to the body. With repeated use, they cause addiction. If you stop taking the drug, "withdrawal" occurs. The daily need for a drug pushes to crimes: theft, violence, robbery. With intravenous injection of the drug, hepatitis, AIDS often occurs.

Thus, it is clear that physical education and sports affect a healthy lifestyle, improve the quality of life.