A healthy mind in a healthy body and exercise improves health. We have often heard these expressions and slogans since childhood in physical education lessons. Nowadays it is fashionable to play sports, eat right and not have bad habits. For many people, sports are a great way to be alone with themselves and put their thoughts in order. Some people run in the park with headphones in their ears, some go to work out at a fitness club, and some do physical exercise at home. How does sport improve human health and why should you do it? We collected the main points.
The importance of physical activity in human life
Sport naturally stimulates a healthy metabolism, activates blood circulation, heart and lung function, and brain function. Accordingly, physical activity is directly proportional not only to good health, but also to mood, a sense of moral satisfaction with the world around us. But in most cases, the quality of a person’s life depends on psychological factors.
A trained body recovers much better and faster from injuries compared to an untrained body. It preserves natural mobility longer, which does not limit a person’s ability to do what he wants and when the desire arises. When the bones and muscles are stressed, the human brain gives signals to increase vitality, improve performance and the quality of the work process. Training has a positive effect on memory and even stimulates creativity, developing talent and creative thinking.
One should also take into account the fact that as a result of regular sports activities, a person forms a beautiful figure, which is important from a psychological point of view. Simultaneously with the elimination of stress factors, the trainee gains self-confidence and simply enjoys the process, rejoicing at each new achievement.
Sport is an effective prevention of the most common diseases, allowing you to live a happy, long life. This implies:
1 Physical activity influences a person in one way or another, shapes his personality, and trains willpower. Usually, when playing any sport, a person strives to achieve specific results. With the help of sports, a person fights laziness, doubts, strives to become better and stronger. This is an undeniable advantage of any sport.
2 Sport strengthens health, defenses and the immune system. Regular physical activity protects a person from viral infections and other diseases.
3 Do not forget that any physical activity leads to weight loss, and this is exactly what most people strive for. In addition to losing weight, sports helps to get the body in good shape, making it fit. In addition, sports improve balance and balance, which helps in everyday life and can also minimize the likelihood of injury.
4 In addition to all of the above, sport improves brain activity. Any load leads to an intense rush of blood to the brain cells, due to which there is an active supply of oxygen. Sports such as basketball, volleyball, and others increase the concentration of oxygen in the blood and improve a person’s attention, which contributes to quick and, most importantly, correct decision-making.
5 Sport helps fight depression. As a result of physical activity, so-called “happy” hormones are produced. This helps the body overcome depression.
6 Even minor exercises in the morning can become motivation to give up bad habits - smoking and thoughtless consumption of alcoholic beverages. Sport helps not only to stay healthy, but also radically changes the life of any person with his desire and participation.
Hockey will relieve flat feet
One of the most courageous sports. This game requires great speed, quick thinking and good reactions. How is hockey useful for those who like to play? Did you know that dry ice treats nasopharynx and is excellent for allergic-asthmatic diseases? Well, the skates themselves can save hockey players from flat feet or scoliosis.
Each of these games will not leave your figure unattended. Regular exercise will help solve the problem of excess weight. You will be healthy on the inside and beautiful on the outside. But... you shouldn’t overload yourself with training. Follow safety precautions to avoid serious personal injury.
The effect of sport on the body
Good physical shape is inseparable from a cardiovascular system prepared for complex loads, muscle strength, athletic endurance and exercise power, a healthy vestibular system and coordination of movements, reaction speed and speed. Sport has a positive effect on the spine and develops correct posture, supports the muscular frame and diaphragm, promotes intensive burning of fat cells and the formation of beautiful body shapes.
Strengthening the musculoskeletal system
Physical inactivity, in other words, a sedentary lifestyle, is a real scourge of our time. Unfortunately, lately, teenagers and young adults have been spending a lot of time on the Internet using gadgets, thinking that this is a good way to relax. In fact, after studying, which also takes place in a sitting position, the body in general and the musculoskeletal system in particular definitely need movement.
The same applies to adults. In the frantic pace of modern life, men and women spend most of their time on solving work issues, and then on household chores, which excludes the opportunity to visit the fitness room during the week. Sometimes the schedule is so busy that a person cannot devote even a few minutes of his time to training at home. And again the musculoskeletal system suffers - joints and bones, muscles and tendons, ligaments.
It has been proven that people who lead an active lifestyle are less susceptible to anxiety.
But when a person makes even minor physical movements, the muscles contract under the influence of the nerves of the central nervous system. Regular training sessions naturally thicken muscle fibers. This energetically charges the cells, the health of which depends not only on vitamins, microelements and nutrients, but also on oxygen in the blood.
The main condition for strengthening the musculoskeletal system through sports is proper distribution of the load on the joints in order to eliminate the risk of developing osteoarthritis, arthrosis and osteochondrosis. These diseases result from the destruction of articular cartilage.
For optimal musculoskeletal development, along with physical activity, it is important to provide your body with a complex of vitamins and minerals. Particular attention should be paid to vitamin C, which stimulates the healthy development of connective tissues of tendons and ligaments, as well as phosphorus and calcium, which are responsible for bone hardness.
Nervous system development
From the perspective of the nervous system, physical exercise and sports activities are the strongest irritants for the human body. During exercise, a large number of conditioned reflex connections are formed between different parts of the body - from the muscles, which are directly involved in performing movements, to the internal organs responsible for supplying oxygen to tissues, as well as the cerebral cortex.
Improving the body's condition is only possible if different muscle groups are involved in the exercises
Each part of the nervous system - central, peripheral, autonomic - is a direct and immediate participant in this process. Due to the activation of blood circulation and an increase in the volume of oxygen, the central nervous system enters an active state: new nerve impulses and reflexes are formed in the brain, which have a beneficial effect on the functions of the entire body. New connections between neurons are strengthened from training to training. This affects not only the visual condition of the muscles, but also the heart, blood vessels, and lungs: internal organs begin to work more actively and smoothly.
Sport restores and balances the processes of inhibition and excitation in the cerebral cortex, increasing its adaptability to new loads and variability of external stimuli from the surrounding world.
Strengthening the cardiovascular system
Moderate exercise with enviable regularity has a beneficial effect on blood vessels, as it prevents the risk of developing vein thrombosis and varicose veins of the lower extremities, in which blood stagnates due to physical inactivity. Thanks to physical activity, the number of red blood cells in the blood increases, which contributes to a better supply of oxygen to tissues. Thus, blood vessels acquire elasticity and firmness.
According to experts, the heart of a professional athlete pumps more blood in one contraction than the heart of a person who avoids physical activity. Therefore, exercising is beneficial for older people to reduce the risk of dangerous and common cardiovascular diseases such as ischemia, atherosclerosis and hypertension.
Physical activity can be arranged right at work or at home: replace the elevator with stairs, and a bus ride with a walk. In order for your heart to say “thank you” to you, you should not forget about morning exercises, to which it is enough to devote 10–15 minutes.
Improving respiratory function
The lungs of a person who is engaged in sedentary work differ significantly in size from similar organs of a person who lives according to the principles of an active lifestyle. Exercising in the morning increases lung capacity by expanding the bronchi, as well as opening additional air sacs - alveoli.
As already mentioned, sport improves blood supply to the internal organs and systems of a person, due to which there is an uninterrupted supply of oxygen in sufficient quantities. This factor is also important for maintaining the health of the respiratory system.
In addition, frequent movement increases the ventilation process. It is for this reason that diseases such as pneumonia or bronchitis are practically excluded among professional athletes.
If a person alternates different types of activities, for example, intellectual and physical work, regularly does home gymnastics, then as a person he develops diversified and harmoniously
Boosting immunity
Lack of full muscle function means inactive breathing, what is called “incomplete chest breathing.” As a result, cilia on the mucous membranes of the respiratory organs do not perform their function of eliminating foreign bodies in the body, ranging from dust particles to pathogenic bacteria.
Therefore, microorganisms that enter the bronchi and lungs can gain a foothold on the mucous membrane and cause illness. Hence the weak immune system.
One should also take into account the disruption of natural thermoregulation mechanisms, which leads to hypothermia and the development of colds. But regular sports activities help prevent many diseases by increasing the body’s resistance and resistance to various negative factors.
Improved metabolism
Sport has a positive effect on the totality of metabolic processes that occur in the human body around the clock. Active people have a stable protein metabolism, because regular physical activity provokes the body to increase the absorption of nitrogen.
You need to know that with a negative nitrogen balance, people experience metabolic disruptions that provoke dangerous health problems. This tendency can lead to severe and painful weight loss. And during physical activity, proteins are used to develop bones and build a corset of muscles.
Strength sports are aimed at consuming carbohydrates, while light but prolonged exercise eliminates fats.
Any workout, even the smallest one, significantly speeds up fat metabolism, as a result of which unnecessary lipids leave the body and are not retained in the tissues. Therefore, a well-designed daily set of exercises will help you maintain a healthy balance and forget about extra pounds.
It is worth mentioning carbohydrate metabolism, which is accelerated with the help of exercise. In this case, fructose and glucose are not converted into fats, but are used to obtain energy in larger quantities. Body tissues restore natural sensitivity, which prevents the risk of diabetes.
Hormones during sports
The training process is influenced by many factors, for example, hormonal levels, which rarely anyone thinks about when playing sports. Due to hormones, sometimes there comes a point when training is “useless”, and a person begins to rebuild his diet and change his training regimen. But the reason lies elsewhere.
If the hormones are in order, the person will be cheerful, in high spirits, and less tired. Any change in hormonal levels affects the body. It is possible to maintain hormonal levels in optimal balance in different ways. One way is to play sports.
Sport affects the following hormones:
Thyroxine is a thyroid hormone that produces and conserves energy. During training, its level increases significantly, which contributes to the rapid burning of calories. After playing sports, its level is elevated for another 2–3 hours.
Estradiol A female sex hormone, its function is to destroy fat. Responsible for the beauty and youth of the skin.
Testosterone is a male sex hormone, but is also present in small quantities in the female body. Affects muscle mass, its elasticity and growth.
Somatotropin Responsible for the strength of cartilage, bones, tendons. Increases due to aerobic exercise. When it is produced, fat is burned, but to make it work, you need to exercise for at least 30 minutes.
Endorphins They are called hormones of joy, because. the brain produces chemicals similar to opiates. Thanks to the production of endorphins, a person involved in sports improves his mood. With proper physical activity, the amount of these hormones in the blood can be increased 5 times. This approach will promote greater endurance.
Adrenaline Promotes the active destruction of fat cells and is responsible for the condition of muscles.
Insulin Controls blood sugar levels. Its deficiency results in diabetes. Insulin is responsive to physical activity: 10 minutes of exercise can reduce the amount of sugar in the blood.
You can determine that your hormones are out of order without waiting for the condition to worsen. Drowsiness, rapid fatigue, irritability - all this indicates that your hormones are “dancing” incorrectly.
For example, you overtrained and there was too much of a hormone. Listen to your body. Knowing which hormone is responsible for what, you can increase the effectiveness of your training several times.
How does sport affect human health?
A person’s full life depends on health. He needs to devote a lot of time, trying not to neglect the recommendations of experienced specialists - doctors and scientists. Basically, these tips are related specifically to physical activity, because sport brings undeniable benefits to a person.
Firstly, physical labor strengthens muscles, improves bone tissue - life becomes easier in the literal sense of the word. In addition, a person acquires not only physical, but also psychological endurance, because sport develops character and fortitude. Thanks to sports, there are more healthy blood vessels, the condition of the cardiovascular system improves, which eliminates headaches, symptoms of weather dependence, and migraines, which are often found in people of different ages.
Another positive component of the impact of sport on health is that physical activity prevents osteochondrosis. Sports activities prevent the formation of hernias, arthrosis and osteoporosis. During classes, the speed and dexterity of movements, their coordination, and reaction speed improve.
It has been observed that physical activity improves brain activity, mainly due to new movements and team games.
Playing basketball develops lateral vision and promotes quick decision making
Sport is an excellent anti-stress tool. After a difficult day at work, experts recommend going to the gym. It has been proven that in the process of physical activity, endorphins are produced, hormones of happiness that are responsible for mood and a feeling of internal satisfaction with personal life.
For the same reason, physical exercise helps to cope with blues, apathy, loss of strength and depression. The athlete loves life and feels like a full participant in it. Therefore, he has no time to be sad or follow the lead of changeable emotional outbursts.
Is basketball a growth stimulant?
How tall these basketball players are! Perhaps jumping is a growth stimulator. And there are quite a lot of them in this game. Those who like to throw the ball into the hoop improve their coordination, and each throw develops the hands, leg and back muscles, which can be a good prevention of joint disease. All movements force the body to work harmoniously during the game, so the internal secretion organs and the digestive system are favorably influenced. Basketball also improves peripheral vision.
The influence of sport on a child’s body
Movement is one of the natural needs of humans from birth. It performs key functions in maintaining health and ensuring proper physical and mental development.
For this reason, children should be taught physical activity from childhood. This will not only protect the baby from serious diseases in adulthood, but also activate such important personal qualities as independence and stress resistance.
Positive moments in the life of children involved in sports
Physical activity plays a big role in the life of a growing organism. First of all, they promote muscle development, proper body growth, develop basic motor skills in the child, and stimulate the cardiovascular, respiratory and nervous systems.
Active activity also serves as an effective tool for the successful and painless adaptation of the baby to changing social conditions. Physical activity increases the resistance of a small organism to various influences of the natural environment, including climatic changes - changes in temperature, air humidity and wind.
A child who exercises at least 2-3 times a week is more resistant to stress and infections. A restless baby develops his independence more effectively, learns the rules and principles responsible for the harmony of the world around him. Using sports as an example, a child begins to learn basic concepts of social behavior, including healthy competition.
Regular physical activity balances the power of negative factors in the modern electronic world that affect a child throughout the day. This is a TV, a computer, a smartphone, immobilization at school during long lessons, and so on.
Physical activity protects children from common diseases, including obesity, poor posture, muscle weakness, asthma, diabetes, neurosis and depression.
Types of physical activity for little ones
Children of preschool and primary school age are encouraged to play fun games, dance and do gymnastics. An ideal addition would be games with parents - wrestling, running, jumping, throwing.
Daily walks, activities on the playground, and climbing stairs are recommended. During the week, the child must ride a bicycle, roller skate or scooter, and attend dance, martial arts or swimming lessons.
Sports activities for children should include corrective exercises in low positions because they help in developing correct body posture. A child who spends many hours at school does not receive full physical activity, so it is necessary to pay special attention to the organization of free time.
Children and adolescents aged 5 to 18 years should spend at least 60 minutes a day doing a variety of physical activities
Exercises that are not recommended for children
Despite all the positive aspects, not all exercises are suitable for children. Some of them can overwork the child and lead to dangerous deformations of the body. In addition, the developing and constantly growing body can be overloaded, which is just as dangerous as complete lack of physical activity.
Children should do low-impact strength exercises and avoid straightening their lower legs while sitting and avoiding excessive squatting, which can damage the knee cartilage.
Physical activity is an important element of the proper development of the body. It stimulates not only the muscles, but also the mind and psyche. Active children tend to be healthier, more developed and happier.
Decreased anxiety level
How does sport affect human health? We all know that anxiety is a condition that is very difficult and unpleasant to bear. It manifests itself in a variety of forms, a person feels an uncertain danger, increasing internal tension, the pulse quickens, and so on. This can develop into chronic anxiety, and this is a big psychological problem.
Any person who plays sports on a regular basis knows well what complete peace after training is. And if we look at scientific research, the degree of anxiety after physical activity decreases and remains so for at least another five to six hours. In general, the conclusion is this: if feelings of anxiety have filled your thoughts, training will significantly ease your psychological state.
Sports and mental health
Exercise is also beneficial for maintaining mental health. A few important points about the positive effects of physical activity:
Mood
Exercise is an effective tool for improving your mood. The main reason is that during physical activity the human body intensively produces the pleasure hormones mentioned above. To improve your attitude towards life, it is not at all necessary to set Olympic records - a light load is enough.
Energy charge
Exercising not only improves your mood, but also makes you more energetic. Thanks to physical activity, more oxygen and beneficial nutrients begin to enter the body. This in turn improves the functioning of the lungs and heart muscles. Consequently, the body begins to perform its functions as efficiently as possible, which makes a person more energetic, and, therefore, mentally balanced.
Improving sleep quality
Sport will help those who suffer from insomnia and various sleep disorders. Those who love sports fall asleep easily and sleep well. And quality sleep improves mental health.
Freeing yourself from unpleasant thoughts
Sometimes people have periods in their lives when they are overcome by anxious, obsessive thoughts. At such moments, it seems that it is impossible to escape from negative internal experiences - and it simply drives you crazy. But in fact, this can be dealt with if you play sports. Physical activity can distract you from bad thoughts.
Stress management
Unfortunately, many people struggle with stress by eating too much junk food, drinking alcohol, or arguing with others. In other words, they are engaged in energy vampirism, sucking out energy from other people, which is currently lacking.
All these ways of dealing with stress are harmful to health. In addition, they can only aggravate existing problems.
Doctors and psychologists consider exercise to be one of the best methods of dealing with stress.
Increased self-esteem
This happens gradually. First, the body becomes more toned. A person, noticing this, becomes confident in himself, due to which his adequate perception of himself increases.
Strengthening Character
Sport builds character and strengthens willpower. Having a specific time to exercise every day undoubtedly disciplines and improves useful organizational skills. In addition, sport develops such important qualities in a person as determination and the will to win.
Memory improvement
German scientists have found that playing sports strengthens memory. However, we are talking only about moderate physical activity. Exhaustive training negatively affects cognitive abilities, including memory. So everything is good in moderation, including sports activities.
Development of creativity
The famous philosopher Nietzsche admitted that walking gives scope to the flight of his imagination. The latest research by scientists has proven that physical activity really develops innovative thinking. It turns out that sports can be recommended to all creative people who, for some reason, have lost their inspiration.
In general, playing sports can be considered a panacea for many psychological problems. Sport can be called one of the most effective tools for self-development and personal growth. Plus, activities related to movement bring great pleasure. But before you get on skis or pick up dumbbells, you should take the time to consult with your doctor. This is especially true for those who have serious health problems.
Negative influence of sports
The unfavorable effect of sports activities on the human body is associated, first of all, with improper load distribution, excessive amounts of training and incorrect exercise performance. For example, rhythmic gymnasts often suffer from back pain, especially the lumbar and thoracic regions. Excessive muscle tension - sudden and intense - often leads to serious injuries, such as sprains, meniscus damage, and other microtraumas, especially to the knee and foot.
Another disadvantage is related to the emotional side of sports life. Discomfort and pain caused by constant physical activity, pressure from coaches and mentors, ups and downs in tests, performances and competitions, the choice between training and other areas of social life - all this can unsettle an unstable psyche.
And if everything is clear with physiological problems, and the matter is almost always fixable with the help of a competent approach to stress, reasonable training methods and proper nutrition, then the emotional sphere and the human soul have to be dealt with painstakingly and carefully. After all, the psyche cannot be “put on a diet” or subjected to a strict schedule.
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Which sport should I choose?
If you want to play sports, you need to take into account several important features.
Financial opportunities
Sport is an expensive pleasure. Classes often require special clothing and, in some cases, equipment with a hefty price tag. Don’t forget about paying for classes with a coach and mentor, regularly purchasing a subscription and going to various sports sections.
Taking into account the fact that such activities require serious material investments, it is necessary to carefully consider whether this is really necessary and whether such an investment is justified. Sometimes amateur activities are a more successful and expedient approach to the matter. A treadmill in the gym can easily be replaced by a street, which is much healthier, and exercise machines are horizontal bars, which are located in almost every yard.
Purpose of the lesson
It is not only possible, but also necessary to choose purposefully, depending on the task at hand. If it is important to strengthen the muscles of the lower extremities, it is better to go jogging. If you need to develop your arms and chest, swimming is suitable.
Another priority could be making new friends and expanding your circle of acquaintances. In such situations, all team games - football, basketball, etc. - will come to the rescue.
Another important factor in modern life is maintaining stress resistance. Martial arts and yoga are the best choices. Dance classes are suitable for developing a sense of rhythm, and athletics are suitable for improving body flexibility and dexterity of movement, coordination and balance.
Temperament and character
Each person is individual. For people of a melancholic and phlegmatic nature, in other words, balanced, calm, unhurried, “their” sports will suit them. These should be activities that do not require crazy speeds and excessive loads. The best choice is board games such as chess and billiards. Jogging, ballroom dancing, and cycling are also suitable.
Severe choleric people, “explosive” and fickle, should choose exercises for themselves that would become a tool for releasing the energy accumulated inside. This, for example, includes all strength and extreme sports.
For sanguine people, people who value sports that allow them to communicate with like-minded people, volleyball, hockey, tennis and other doubles or team games are suitable.
Health status
You shouldn’t “jump over your head.” If you have a weak level of initial physical fitness and if you have diseases incompatible with sports, it is better to refuse exercises associated with impressive loads.
Such sports are not recommended for teenagers and older people. But there are also universal activities that have virtually no contraindications. This includes alternating walking and running, swimming in the pool, and daily morning exercises.
In a healthy body healthy mind
This is exactly what the famous Russian proverb sounds like. Surely, guided by this truism, modern parents send their children to the sports section for the purpose of education and character development. Indeed, it is difficult to argue with the fact that sport, at a minimum, disciplines, and at a maximum, helps to find oneself in society and achieve career success in adulthood.
Sport is a great opportunity to make your body healthy and attractive, moreover, to form such necessary personal qualities as perseverance, attentiveness and willpower.
Don’t forget and neglect sports even if you have a total lack of time. It is necessary to take responsibility for your health and devote at least thirty minutes a day to physical activity. If you follow these basic rules, you can say with complete confidence that diseases will bypass you.
