Буклет на тему «HEALTHY LIFESTYLE»

Physical activity is any body movement that requires energy consumption: walking, running, playing, exercises, dancing. The World Health Organization also refers to it as an organized form of movement.

• For adults, 150-300 minutes of moderate aerobic exercise per week or 75-150 minutes of intensive exercise are recommended; children and adolescents - an average of 60 minutes per day.

• Regular activity helps prevent and control cardiovascular diseases, type 2 diabetes, some types of cancer and high blood pressure.

• It also reduces the symptoms of depression and anxiety, supports brain health and general well-being.

Sport differs from ordinary activity by rules, competition and measurable result. He has a training process, inventory, refereeing and fixed distances, weights or score.

• Many sports are divided into cyclical, game, power and martial arts. These include, for example, athletics, football, swimming, weightlifting and judo.

• In international sports, there are federations that approve the rules and hold tournaments. The Olympic movement combines summer and winter sports.

• Sports can be mass, amateur and professional. These levels differ in the amount of training, selection and requirements for the result.

According to WHO, "sedentary behavior" is also taken into account in activity recommendations: even if a person trains, long hours without movement remain a separate risk factor. That is why in the documents, along with the norms for sports, the reduction of sitting time is always mentioned.

Sports activity affects the cardiovascular, respiratory, muscular and bone systems. Regular classes improve endurance, strength and coordination.

• In children and adolescents, physical activity is associated with cognitive development, motor skills, self-esteem and social adaptation.

• In adults, it is associated with a lower risk of chronic diseases and a reduction in overall mortality. In the WHO recommendations, this is explicitly indicated for heart disease, cancer and diabetes.

• Exercise studies show an improvement in overall cognitive function, memory and executive functions, that is, the skills of planning and controlling actions.

The sport includes not only matches and starts, but also the organization of training, recovery and load control. That's why it uses measurable indicators: time, distance, weight, points, goals.

• WHO recommendations for children and adolescents separately indicate exercises to strengthen muscles and bones at least three times a week.

• For adults, WHO advises combining aerobic exercise and exercises for the main muscle groups at least two days a week.

• Sports events gather large audiences: for example, the Olympic Games have summer and winter cycles and are among the largest international competitions.