The formation of a healthy lifestyle today is a relevant topic for any person, be it an adult or a child, a schoolchild or a student. Sometimes in a family, parents instill a culture of a healthy lifestyle in their children, starting from preschool age. Kindergartens, schools, and the media today are actively involved in promoting a healthy lifestyle and its constituent elements: physical education, gymnastics and various diets. There are reasons for this trend.
The thing is that modern life requires a person to make large investments of his work, time and, most importantly, health in order to achieve his own goals. The situation is also aggravated by poor ecology, sedentary working conditions, poor-quality products and poor diet, harmful radiation from a variety of equipment and many other factors that can affect our mental and physical well-being.
Despite the fact that modern medicine has achieved significant success in treating a wide variety of diseases, it often turns out to be powerless in cases where the human body is no longer able to fight the disease even with the help of drugs and medical measures. To avoid such cases, you need to know and take special preventive measures and follow special rules, which represent the basis of a healthy lifestyle.
In this training, we invite you to take a series of free online lessons devoted to how to lead a healthy lifestyle, form healthy eating habits, exercise and sports, how to build an optimal daily routine, and also maintain your mental health. The course program is designed to help everyone form their own healthy lifestyle system.
And if you want to understand the topic in as much detail as possible, sign up for our “Human Health” program, where in just 8 weeks you will get acquainted with the peculiarities of the human body and its systems, learn how to stay healthy and happy in modern realities, learn how to independently assess your condition their health and develop preventive measures.
The concept of a healthy lifestyle, or What is it?
First, let's define the main concept in our course:
A healthy lifestyle (HLS) is a human skill, which consists of the ability to perform special actions (or, conversely, refuse to perform them) aimed at maintaining and improving one’s health and preventing diseases.
Disease prevention
is a system of measures to prevent or eliminate the causes of disease. Prevention comes at different levels: primary prevention is a system of measures to eliminate the causes and factors of diseases, secondary prevention is the prevention of the progression of an existing disease, and tertiary prevention is the prevention of relapses of diseases. Within the framework of a healthy lifestyle, it is customary to consider primary prevention of diseases.
Have the ability to lead a healthy lifestyle
- this means having special knowledge about what is healthy and what is not, how to discipline yourself, build the right daily routine, as well as perform special procedures and eat the right food.
Formation of a healthy lifestyle[edit | edit code]
The formation of a lifestyle that promotes human health is carried out at three levels:
- social: propaganda through the media, outreach;
- infrastructural: specific conditions in the main spheres of life (availability of free time, material resources), preventive institutions, environmental control;
- personal: a system of human value orientations, standardization of everyday life.
Social level. In Russia, problems of this level are dealt with by the service for promoting a healthy lifestyle (HLS), which includes regional, regional, city and district health centers, medical and physical education clinics, cosmetology clinics, and offices promoting a healthy lifestyle. Scientific and methodological support is provided by the All-Russian Research Center for Preventive Medicine.
Why lead a healthy life?
Each of us has our own physical and mental characteristics, some of which are transmitted to us at the genetic level. Someone, without performing any physical exercise or special dietary recommendations, always remains in good shape, someone is not prone to colds, and in winter it is impossible to infect them with ARVI, someone is able to sleep 4 hours a day and remain cheerful . All these abilities are more than exceptions to the rule, characteristic only of some people. And we can certainly say that there is no ideally healthy person in the world who has all the advantages listed above. That is why it is important for us to know our weak points and be able to take all necessary measures to prevent diseases. This is the role of a healthy lifestyle.
Application of healthy lifestyle knowledge can be useful to any person in a variety of situations, for example, it will allow:
- Raising children correctly - for parents, educators, educators and teachers.
- Live longer and feel better – for absolutely everyone.
- Do not ruin your health in your youth - for everyone who studies a lot while in college and who works tirelessly to climb the career ladder.
- Organize events and make the right decisions - for those who are involved in the organization of human activity (for example, an employer, a school director or a university rector).
It is worth noting that the culture of a healthy lifestyle affects the quality of life of any person, which is associated with the achievement of longevity, the ability to fully perform social functions and actively participate in family, work, and social life of society.
Physical activity and exercise
To lead a healthy lifestyle, it is not at all necessary to “die” every day in the gym using various sports equipment. It is enough to do a little exercise every day, walk around the city (walk to work if it is not relatively far), get involved in active recreation: play street tennis, go swimming, or simply not use the elevator when living on a high floor.
The main thing is to maintain an active rhythm of life and not stay in one place. If you have a sedentary job, then it is recommended, if possible, every 50 minutes to be distracted for 10 minutes and take a walk - this is good for the mind, which will be a little unloaded during this time, and for health. Otherwise, you might think about changing your job - work takes up a significant part of our lives and has a significant impact on our health.
How to learn it
Many of us sometimes think about how to lead a healthy lifestyle: exercise or eat a moderate and balanced diet? But often things don’t go further than promising yourself that you need to change your life from Monday. These promises can be repeated many times until a really serious problem appears, which will be quite difficult to cope with.
To avoid bringing your body into such situations, you need to follow special rules.
that will help you maintain your health and which you will learn about from the lessons of this course.
Compliance with these rules must be targeted
and
systematic
. To do this, firstly, you need to decide what you want to achieve by leading a healthy lifestyle and set a specific goal. Secondly, you need to try and confidently strive for your goal every day. When leading a healthy lifestyle, as in any other endeavor, it is very important to develop a routine, habits and self-discipline.
One of the important habits should be proper nutrition, consisting of a balanced diet and taken in the right mode. No less important for health are such components as the correct balance of work and rest, sleep, moderate physical activity, understanding the biological rhythms of your body and much more. However, even a person leading a healthy lifestyle is not immune from all diseases, and therefore it is important to know how to behave correctly in the event of illness or injury. To successfully lead a healthy lifestyle, you need to be able to understand your body, learn from your own experience, and constantly expand your knowledge.
A healthy life also requires a complete rejection of bad habits, which can negate all efforts. You must understand that drinking alcohol, smoking, overeating and many other weaknesses only aggravate the impact of factors associated with poor ecology, mental and work stress on the human body [Stanley C., 2022, Healthline, 2020].
Want to test your knowledge?
If you want to test your theoretical knowledge on the topic of the course and understand how suitable it is for you, you can take our test. For each question, only one option can be correct. After you select one of the options, the system automatically moves on to the next question.
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Get involved in dietary supplements
Vitamins are, of course, wonderful. But once again we refer to the first point - they must be correctly selected especially for you.
First, you should take tests and find out what elements you are missing. And only then, after consulting with a doctor, can you include them in your diet in the required dosages. In this regard, taking complex vitamins can be absolutely useless, since often some replace others, which simply creates a placebo effect. Well, don’t forget that you need to strive to get all the necessary substances, primarily from your diet.
Photo: istockphoto.com
Healthy lifestyle lesson course
Below is the outline of the healthy lifestyle course. In our lessons, we tried to collect everything you need for self-study: information about the key elements and concepts of a healthy lifestyle, diagrams and pictures, videos, notes, programs, scenarios, as well as projects of events aimed at improving health and preventing diseases. We see the key function of this training in the fact that, unlike school essays, reports or class hours, from these lessons you will receive not so much theoretical and propaganda knowledge, but practical skills applicable in the life of every person.
Lesson 1. Correct daily routine. Daily routine is a well-thought-out routine for the day or, in other words, planning time with the aim of rationally distributing it and obtaining maximum efficiency of its constituent parts. This lesson will discuss answers to questions about the correct daily routine, the peculiarities of the influence of biological rhythms on the activity and efficiency of human activity, the main approaches and methods for creating a daily routine for different people: men and women of different ages and professions, students and schoolchildren.
Lesson 2. Proper nutrition and diets. The most extensive formulation includes an understanding of proper nutrition as a balanced diet of natural and high-quality products that satisfy all the needs of the body and benefit it. Moderation in food intake is also an important condition. Food is something without which human life is impossible, and health directly depends on diet. Today, proper nutrition is not an indicator of aristocracy, but a response to the pace and conditions of life. More and more people nowadays are involved in sports, which is inseparable from a healthy diet. Choosing a diet and creating a menu for the day, week, month becomes an important point for anyone who is wondering about losing weight, losing weight or growing muscles, or improving their well-being in general. In this lesson we will talk about the basic principles of proper nutrition and discuss everything you need to know about it.
Lesson 3. Sports activities. Today, playing one or another sport is an active leisure activity, a hobby, and a way of life, so it is rare to meet a person who is not interested in at least some type of sport. Moreover, physical education and sports have undoubted benefits for the human body and are actually inseparable from the concept of a healthy lifestyle. Every person, be it a man or a woman, a child or a pensioner, can play sports. You can stay in shape both in summer and winter, for free, at home or on specially equipped training grounds, but sometimes this is not necessary - just a desire is enough. Regular exercise gives you discipline, helps you keep yourself in good shape, stay healthy and avoid many diseases.
Lesson 4. Mental health. Psycho-emotional state is one of the determining factors of a healthy lifestyle, which is manifested in the ability to control emotions, think positively, and maintain a balance between spiritual and physical development. A healthy mind supports a person in a state of well-being in which he can realize his own potential, cope with the normal stresses of life, work productively and fruitfully, and contribute to his community. In this lesson, we will introduce you to the basics of mental health, clarify the difference between mental and psychological health, look at the mental health of children and adolescents, and focus on some recommendations for maintaining mental balance and training stress tolerance.
Lesson 5. First aid. Even if we carefully follow all the recommendations of a healthy lifestyle, we cannot completely insure ourselves against illnesses and injuries. And therefore, we must always be able to provide first aid: carry out treatment and preventive measures in case of accidents and sudden illnesses, as well as carry out the necessary emergency measures for wounded or sick people before the arrival of an ambulance or before the patient is admitted to a medical facility. In this lesson you will learn the basic principles and rules of providing first aid to yourself and other people.
Author of the lessons
– Sergey Krutko.
Wheelchair sports[edit | edit code]
Main article:
Sports for the disabled and persons with disabilities
Physical exercise is beneficial for everyone, and people with severe disabilities are no exception. If you have to spend long hours in a wheelchair, you will certainly benefit from a set of exercises that forces your body to move as actively as possible. Regular exercise will give you the opportunity to develop strength, flexibility and mobility, strengthen your heart and lungs, and help control weight.
Striving to maintain a physically active lifestyle can be challenging if you have limited mobility. Many sports facilities are not suitable for people with disabilities because they are unsafe for them, but suitable halls also exist. Try searching online to see which ones would be more convenient for you to get to. Another option is to practice at home: there are programs designed specifically for people in wheelchairs and available on DVD.
If you have a strong competitive spirit, look for a sports section that suits you: basketball, tennis, rugby, racing for wheelchair users. Perhaps a type of movement such as wheelchair dancing is suitable for you. There are adapted versions of yoga and tai chi. A study conducted at the University of Tennessee confirmed that simple, seated tai chi significantly improves upper body mobility, increases endurance and has a beneficial effect on emotional well-being.
How to take classes
You can take lessons on a healthy lifestyle in any order, paying attention to what interests you. The material in the lessons is presented, to some extent, concisely and is aimed at general familiarization with the main principles of a healthy lifestyle. However, the lessons contain a lot of practical advice and examples. Among the universal recommendations, the following should be highlighted:
- Practice self-discipline.
It is the ability to adhere to the correct regime day after day that is the main component of almost all elements of a healthy lifestyle. In order not to let yourself relax, remember more often that the most important thing is at stake - your health. And if you need other motivational techniques, you can find them in the time management training on our website. - Learn to understand your body.
Each person has his own physical and mental characteristics, so no ready-made universal techniques can replace your own experience. - Approach any recommendation carefully and with doubt.
Whenever you have doubts about the effectiveness or harmlessness of any healthy lifestyle advice on our website or in any other source of information, do not follow the recommendation until you are completely sure of it. Try from time to time to consult with specialists, doctors, nutritionists, trainers, and also read reviews on the Internet - all this will help to avoid mistakes.
In order to assimilate the principles of a healthy lifestyle as effectively as possible, and then form your own habits and daily routine, we recommend that you first familiarize yourself with all the lessons of this training and try to perform the suggested exercises and recommendations. After reading all the lessons, you will have enough knowledge to begin creating your own healthy lifestyle program. You may need additional knowledge. You can find some useful information in the materials discussed below, as well as using regular search engines. But remember that you should be somewhat critical of everything, and remember that often, using some particularly radical measures to improve your health, you risk having the opposite effect and causing serious damage to your body.
Notes[edit | edit code]
- Amosov N.M.
“Thoughts about health.—” //
3rd add., revised—M.: Physical education and sport
. - 1987. - P. 64. - “The word of His Holiness Patriarch Alexy at the All-Russian conference “National sphere of responsibility: government, Church, business, society - against drugs”” // Official website of the Moscow Patriarchate
. - A. Kuraev
“Caution: Valeology” //
Missionary portal of Deacon Andrei Kuraev
. — S. [1]. - Sergeev I. Home habits and private life of Suvorov. From the notes of retired sergeant Ivan Sergeev, who was under Suvorov for sixteen years continuously // Mayak, magazine of modern education, art and education // 1842. - T. 1. - Book. 2. - pp. 100-108. [2].
- Sergei Polyakov
"Leo Tolstoy: 'Eating too much is a shame'." - Amosov N.M. Thoughts about health - M.: Physical education and sport, 1987.-64 p.
People promoting a healthy lifestyle
When developing the ability to lead a healthy lifestyle, it is sometimes useful to use the experience of other people. Below we will talk about the most famous adherents of this lifestyle who actively share their knowledge:
Denis Semenikhin is a Russian presenter of sports television programs “All Inclusive” and “I Can” on one of the federal sports TV channels, a supporter of a healthy lifestyle, and the author of the books “Fitness is Easy!” and “Fitness. A guide to life." In addition, Denis is a popular person on the Runet. On this page you can watch all episodes of the video blog on fitness and sports nutrition by Denis Semenikhin.
Boris Tsatsoulin – scientific journalist, nutritionist, creator and presenter of “CMT-Scientific Approach”, vice-president of the Society of Sports Dietetics and Nutrition, popularizer of science, regular speaker of educational events, guest expert on radio/TV programs, manufacturer of nutritional supplements and specialized sports products nutrition, entrepreneur, regular speaker at forums and conferences in the field of economic sciences with public presentation of the results of his scientific and practical activities.
Alexey Utin – cardiologist, cardiovascular surgeon, chief physician of the SMART CheckUp clinic. He completed his clinical residency in cardiovascular surgery at the Scientific Center for Cardiovascular Surgery named after. A. N. Bakulev RAMS, worked as head of the laboratory of vascular suture of the National Medical Chemical Center named after. N.I. Pirogov, head of the department of non-invasive myocardial revascularization of the Center for Pathology of the Circulatory Organs. Popularizer of medicine and healthy lifestyle, blogger and vlogger.
