Physical education in a person’s life: the meaning and place of physical education in my life

Physical education and health in human life

Physical culture is intended to develop and strengthen the body and its protective functions. By playing sports, a person is able to withstand many negative factors. Exercise and training are inextricably linked with the organization of proper nutrition. As a result, the immune system is strengthened, as is the body's resistance.

The impact of sport on a growing body

Medical statistics show how sports and children’s health are connected. According to doctors, 70% of frequently ill children and adolescents do not play sports and often skip physical education lessons. Mental stress at school, constant sitting at the computer or in front of the TV at home lead to the fact that the body does not receive physical relaxation.

This contributes to functional disorders and turns schoolchildren or students into “young old people”, susceptible to a wide variety of diseases that were previously more often diagnosed in older people (pathologies of the skeletal system, vascular and heart diseases).

The influence of physical education and sports on the body of schoolchildren and students is invaluable - it is young and growing people who need constant loads and movement. The sedentary lifestyle of modern children is of extreme concern to doctors and teachers.

The importance of physical activity in human life

The emergence of technical devices: smartphones, computers has significantly influenced our modernity. It has become easier to organize your work. Although many have noticed that physical activity decreases. If such a situation is allowed to happen, body functions, muscles and skeleton will weaken. Organs will work differently. Such changes do not always improve well-being and condition, or do what physical health usually manifests itself in.

A minimum of movements reduces the endurance of muscles, heart, blood vessels, and provokes interruptions in the functioning of the respiratory system. In the future, this state of affairs becomes fertile ground for the development of diseases. The importance of physical exercise for human health is to eliminate the unfavorable aspects of a sedentary lifestyle. Sport is a compensation for lack of activity.

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Physical education as an integral part of a healthy lifestyle

Physical activity and health are very related concepts. Sport is spreading to the masses, and a lot is being done to promote its popularity. To ensure that the public has a positive attitude towards him, educational institutions provide free memberships to swimming pools and gyms, emphasizing the important impact of physical exercise on human health. Physical health factors are discussed in detail in this article.

The number of people who neglect sports activities is still large, despite such popularization measures. Physical activity and health are important areas of life, each of which is often impossible without the other. The main thing when playing sports is to maintain a sense of proportion so as not to be subject to overload. It is necessary to keep in mind the injury factor that may occur. It is important to never neglect safety when training.

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THE PLACE OF PHYSICAL EDUCATION IN MY LIFE

I’ll tell you a terrible secret... after what happened to me, and I already mentioned this in the note About the author, and if it weren’t for my physical activity - physical education, or, if you like, fitness, then I would most likely I wouldn’t write these lines now.

You know, what amazes me most is that a huge number of people who in their youth were involved in professional sports, or at least unprofessionally, but excessively active, subsequently have health problems.

I don’t put myself next to professional athletes, but earlier, as part of my job, I had to engage in some types of martial arts and, most likely, it was training with significant overloads that led me to problems in the heart and spine.

Many of my friends and acquaintances, who in their youth achieved significant results in sports, after reaching 55-65 years old, underwent a spinal rehabilitation program using the S.M. method. Bubnovsky. Yes, and I, too, have been doing several exercises from this complex every day for more than three years now, and I assure you that the effectiveness of this technique is very great.

I cannot say that all professional athletes will have health problems after finishing their sports career, but I am deeply convinced that only physical education is the basis of a healthy lifestyle. Not sport, but physical exercise, and only it can strengthen us physically and spiritually for many years.

The fact that physical education is the basis of a healthy lifestyle is, I think, beyond doubt not only among people following a healthy lifestyle, but also among the bulk of sensible citizens, at least for me.

Nutrition, movement, clean air - these, in my opinion, are essential components of our health. And if at present it is not always possible to obtain clean air and a healthy diet with chemically pure products, then every person can provide himself with exercise, no matter what his physical condition is. Would you say I'm exaggerating?

Let me give you my example... Almost a year after the heart attack and discharge from the hospital, I not only had to undergo drug therapy, but also bring the motor functions of the body into an acceptable form. We can say that I was learning to walk again...physically I could not climb 1-2 steps of the stairs.

And only thanks to daily physical exercise with a gradual increase in load, I was able to recover and, moreover, get into good physical shape. And when I told the attending doctors that I was practicing handstands, they were indescribably horrified and said that I was absolutely forbidden to do this.

However, according to some foreign experts, a short-term change in a person’s vertical posture by 180 degrees improves the condition of the cardiovascular system.

At the same time, blood moves to the brain in accordance with the vector of gravity, which reduces the load on the heart muscle and promotes better blood supply to the brain, having a beneficial effect on the body as a whole.

Moreover, in addition to a simple handstand against the wall, I began to practice going into a reverse vertical stance, first on the uneven bars, and then on the rings, performing this exercise on stadium equipment or in the gym.

And do you know what happened? My condition has improved so much that other exercises that previously seemed impossible to me did not become particularly difficult for me, my heart rate stabilized, and my blood pressure normalized.

Subsequently, the realization that physical education is simply necessary for everyone in life has become firmly established as a habit, and now I can’t even separate my everyday life from regular physical activity and movement.

The importance of morning exercises

Please answer a simple question: do you do morning exercises? I think that the majority of compatriots reading these lines do not do this simple but necessary action for a person.

It’s good if I’m wrong, and every morning, when we wake up, we all don’t think about whether we should or shouldn’t do exercises today, but simply automatically (or at first forcing ourselves) do a 10-15 minute warm-up. I admit that, even during the years of active sports, I neglected morning exercises, believing that they were more than replaced by training.

And daily performance of simple exercises not only gives a boost of energy for the coming day, but also disciplines us, driving out laziness from us, first of all. Forcing yourself to do something that you don’t really want or find difficult at first is a big victory over yourself.

I’ll digress a little and say that if I didn’t currently have the habit of starting the morning with gymnastics, then I would hardly be able to reach the 60th step of the free training of the free training One Family. At least in this project I also have to overcome myself and complete mandatory homework, although this is not a project on physical education and a healthy lifestyle.

You get used to the process of daily morning exercises quite quickly. The first month you still have to force yourself to do it, the second month you get involved, and already in the third month exercise becomes a habitual attribute of your healthy lifestyle.

How much exercise should I do?

What do I mean by the word physical education, what activities are included, in my opinion, in this concept and how much time can be devoted to physical education?

1. Daily morning exercises. It takes 10-15 minutes, during which I do a set of exercises according to the method of S.M. Bubnovsky. Those interested can familiarize themselves with this in more detail in my note: link “How to relieve lower back pain at home”, end and 4-5 movements to warm up the shoulder girdle and legs (Turns, body bends, squats, swings of arms and legs, breathing exercises ).
2. Pouring cold water immediately after charging is completed will take more than 3 minutes. And yet, I finish each of my water procedures (including a 2-hour bath) with a cold douse.
3. Gym classes from one to three visits per week for 1.5 hours. Here you can work on all the muscles whose work is limited in everyday life, and do cardio exercises.
4. Walking in the fresh air, which can be done at any time, is the most enjoyable activity, because it is usually not done alone. May take from 1 to 3 hours.
5. In the warm season, visit stadiums and outdoor sports grounds. Light jogging, exercise on the horizontal bar, parallel bars. You can throw the ball into the basket or take part in game sports. Sometimes I use this instead of going to the gym.
6. And, of course, water! Swimming pool in winter and open water in summer. I visit the indoor pool, if possible, at least once (an hour) a week.
7. Winter is a great time for outdoor activities! Skis, skates and the same walking. I ski for 5-10 kilometers, but not at a fast racing run, but at a light leisurely pace with slight accelerations. I also like to take part in mass races dedicated to All-Russian Skier Day. It takes about 2 hours.

Many people, in my opinion, are deeply mistaken when they claim that they do not need exercise, since in their free time they work in gardens and vegetable gardens and thereby receive fresh air and sufficient physical activity. I dare say that this is not entirely true.

The movements of gardeners and vegetable gardeners, as a rule, are monotonous and occur for a long time in fixed positions, which leads to disruption of blood supply and oppression of ligaments, tendons and joints, which can (and does) lead in the future to problems with many organs.

Undoubtedly, there is a certain meaning in gardening battles, namely, those products that are grown by lovers of this activity have more useful properties than those that are offered to the population in stores.

But, unfortunately or, conversely, fortunately, I do not consider myself one of those who like to dig deeper into the soil, although I prefer to use home-grown herbs, vegetables and fruits for food, purchasing them from those who grow them. This way I partially solve the problem of healthy eating.

Although I don’t like scrupulously calculating my daily intake of macro and micronutrients, sometimes I still buy sports nutrition, and these are mainly proteins. I don’t make such purchases often, but only when I notice from my feelings that I don’t have enough calories. But to a greater extent, I try to replenish the expended energy with regular food.

Yes, in addition to the role of physical education, an important factor in the formation of a healthy lifestyle is the refusal to use tobacco and alcohol. When more than 25 years ago I completely gave up these addictions that were harmful to a person, I had no idea how great it was. But this is a completely different topic and, perhaps, will be touched upon by me in subsequent notes.

All people living on our planet are exposed to various types of risks every day: we can get injured and get some kind of disease, and by and large, no one has ever left this life alive.

The simplest and surest way to significantly increase your chances of reducing various risk factors is to exercise and lead a healthy lifestyle.

When visiting the gym, I often see how young people mindlessly try to pump up their muscles to a hypertrophied level, while consuming huge amounts of protein and other “chemicals”. Of course, it's their choice, but that's not what health is about.

In my opinion, a man’s health is manifested in a fit, athletic figure, healthy optimism, a practical mindset, a respectful attitude towards Women with the presence of sexual attraction to the opposite sex throughout his life and an ineradicable desire to strive every day to improve the quality of life.

All this is given to me by physical activity - physical education. You know, I notice that when, for a number of reasons, I don’t go to the gym or go to the sports ground, my general condition worsens significantly (I note that this happens extremely rarely). But it’s worth working out - and “life gets better”!

Assessment of healthy lifestyle indicators among students

If we talk about how physical activity affects the health of a young and developing body, we can cite statistics as an example. 70% of frequently ill schoolchildren are suspended from sports. The body becomes vulnerable, so young people are beginning to be diagnosed with diseases that were previously observed only with aging.

Students must combine mental and physical activity, optimizing processes. Universities provide physical education programs. At the same time, it is useful to harden the body as a means of improving health. Namely, conduct classes in the fresh air or nature in any season. How can young people realize themselves? The choice of sport depends on preferences. Running as a means of improving health is the most accessible and widespread sport. Sometimes the assistance of a consultant physician is required, who will help correct violations and provide orientation on the target.

Whatever activity is carried out, it should improve the young nervous system and movement skills. The influence of physical culture on human health is manifested in the improvement of organ functions. The formation of a slender posture is important. In all these parameters, students' health indicators require their own efforts. And not just physical education classes offered as part of the educational process. For example: swimming as a means of improving health and hardening the body as a means of improving health,

PHYSICAL EDUCATION IN LIFE – YOU NEED TO KNOW THIS

In my youth, no one thought about how to properly engage in this or that type of sports training. Here I do not mean the professional training of athletes, but I am talking about most of the youth of the last century who were involved in physical education in all its manifestations.

We kicked the ball in stadiums, did pull-ups on horizontal bars, did push-ups, ran, swam, rode bikes, swung and fought in basements...we fought in the street, in the end. No one particularly counted their heart rate or thought about how much protein, fat or carbohydrates they consumed today.

Nevertheless, we, today’s pensioners, were not weak guys, and now we can still give some of today’s young people a head start in some ways. I think that in previous Soviet times, the importance of physical education in life was much greater than it is now, and this seems quite natural to me.

Physical education in the life of a schoolchild

I remember school physical education lessons, held at least twice a week, and which we, schoolchildren of that time, always looked forward to with joy and impatience because it was at physical education that individual students could raise their authority due to their good physical abilities.

But that’s not the only reason. There were few gyms at that time, and in provincial schools there were either none at all, or they were small and unequipped, and therefore most of all classes took place at the school stadium, that is, in the fresh air.

At that time, of course, we didn’t even think about the role of physical education in the life of a schoolchild, but now it seems very significant to me that in the summer there was running, jumping, sports games, passing the GTO standards, and in the winter there was skiing, skating and also passing the standards.

We went to physical education classes in winter in almost any weather, the only exception being for lessons when the temperature outside was below 25 degrees. On such days we studied in the gym. And such sports training, day after day, year after year, not only had a general, strengthening effect on the body, but also formed a certain view of a healthy lifestyle in physical education lessons.

And, you know, in my childhood and youth there was practically not a single day spent without physical education and sports, and this habit was ingrained in me for all subsequent years of my life.

Habits established in childhood last a lifetime.

Nowadays, schoolchildren and young people began to receive significantly less physical activity from physical education classes, preferring active movement to the computer, smartphone and other pastimes. And this affects the character and physical condition of children and adolescents.

And although in schools physical education lessons are organized at a sufficient level, and the sports equipment now is not the same as in the last century, there is no sign of widespread interest among children in the classes.

In the neighborhood of my house there are as many as 5 schools with their own stadiums, and I often had to watch schoolchildren during physical education lessons and, you know, they did not impress me.

I didn’t see in those activities the excitement inherent in the boys and girls of my childhood. Judge for yourself: two schoolchildren stand up for a 60-meter race and conquer the distance, while the rest, for the most part, are buried in their phones and chatting on WhatsApp or playing games.

The feeling is that young people don’t need all this, just to somehow pass this damned physics course. Of course, there are guys who like physical education. These guys have excellent results and look stronger than their peers. But there are not very many of them in the total mass.

In fairness, I note that in our time, many parents send their children from a very early age to specialized sports schools and try to ensure that their child succeeds in some kind of sport - gymnastics, skiing, wrestling, swimming. And this, in general, is commendable and great. But big-time sport is for a select few and not everyone can handle it.

How is physical education different from sports?

I’ll tell you a secret that in my youth I had to play sports. It is sports, not physical education. Of course, I was not a member of the union team, but only participated in team competitions of power units, but, take my word for it, the training was oh-oh-oh-oh.

Sport is constant training and participation in competitions to the limit of human capabilities to achieve the best results and win over opponents.

It often happens that as a result of playing professional sports, an athlete’s health can be severely compromised as a result of injuries and excessive stress on the body. The purpose of physical education, in contrast to sports, is to restore and strengthen health through physical exercise and develop a person’s need for a healthy lifestyle.

In addition, physical education is more accessible and can reach a much larger population. Agree that not all of our citizens want and can become professional athletes. But everyone can do morning exercises, although our people often neglect this simple method of strengthening their health.

Physical education in the life of an adult

But times change, and with them we all change. Over the past couple of decades, a huge number of sports halls, large and small, have appeared, in which the foreign word “fitness” sounded very attractive.

And streams of people, attracted by the opportunities that had opened up, rushed into the physical improvement of their bodies. And this is commendable. It is commendable that some fashion has appeared for a healthy lifestyle, for beautiful, athletic figures, and for improving the quality of life.

The cup of change has not passed me by either. Why am I worse? That's why I go to the gym. I’m not going to set any records, but I definitely need to keep myself in good physical shape.

Although, if we talk about records, one of my friends, Vadim Anatolyevich, at 82 years old, constantly takes prizes on the podium at the Golden Tiger world powerlifting championship, lifting a barbell with a weight equal to his body weight.

Moreover, he mastered this area in no more than a year, and until that moment in his life there was only physical education and, it seems to me, that only on the basis of such examples can one say what role it plays in people’s lives. Do you see what I mean?

Moreover, despite his venerable age, Vadim Ustinov, being a professional translator of English and Japanese, leads an active lifestyle without giving up his job, and besides, he walks such kilometers every week that today’s youth can only envy.

Physical education classes in the gym

Well, recently I’ve been visiting a gym that is part of a network of sports clubs, I won’t say which one. The prices there, you know, are very attractive, several times lower than in others. And it’s not far from my house. There are other advantages, but there is only one disadvantage - it happens that there may be more visitors than sports equipment.

But that's not the question. You can come at a time when the hall is almost empty. And at least in this respect retirees have an advantage. I work out about 1.5 hours per workout, once or twice a week. But sometimes, due to life circumstances, I can take a break of a week or more. Tell me this is not very good? I know it myself, but “ce la vie.”

And yet, let fitness remain fitness with its “correct” or “incorrect” performance of this or that exercise, and I will return to simple physical exercises in the gym, in the fresh air and at home.

Let me make a reservation right away... in this article I will not talk about sets of exercises for, for example, gaining weight, developing strength or endurance, or giving advice on how to lose weight quickly. I’ll leave all this for fitness trainers or weight loss course sellers. What am I doing in the gym? Nothing special…

1. Warm up on a cardio machine for 5-7 minutes. This could be an exercise bike, an elliptical or a treadmill.
2. General warm-up for 5-7 minutes, in which I warm up the muscles and ligaments of the body, starting from the upper part to the feet.
3. Various exercises with dumbbells: I raise and lower my arms with dumbbells weighing up to 3 kg forward and up, to the sides up and down, raising my arms to the sides and other exercises.
4. Bench press with light weight (50-60% of your own weight) on an incline bench. I do three to five approaches 10 times.
5. Exercise for the back on a Roman chair - raising and lowering the body without additional weights and with additional weight (“pancakes” from 5 to 25 kg.)
6. “Upper row” simulator - 3-4 sets of 10 times with light weight.

I also do other voluntary exercises depending on my desire, alternating the load on one muscle group in one session, and on other muscles in subsequent visits to the gym.

Abdominal strengthening is my favorite activity. Raising the body from a lying position on the floor or on a bench, lifting the legs on the uneven bars or on the crossbar, extending the legs and holding the “corner” on the supports. There are a lot of things you can do for your abdominal muscles - a flight of fancy. There is a famous motivating phrase:

If you don't know what to do in the gym, then just do squats. This will not solve the problem, but it will pump up your legs!

For legs, in any gym there are also special exercise machines that can be used to work out all the muscles that don’t work enough in everyday life.

However, you can always consult with fitness trainers who are always present in the gym, or even pay for personal classes. The trainer will tell you how to correctly perform this or that exercise, and will calculate the amount of load required specifically for you.

It doesn’t matter what word we call the process of bringing our physical and emotional form into the proper state, fitness or physical education, it is important to do this constantly and purposefully. You can visit the gym and do a simple set of exercises on your own or under the guidance of a trainer.

Exercise at home

Exercising at home is perhaps the most economical way to get your body in good physical shape. Moreover, with this approach to business, you can save not only your money, but also time.

At home, you can perform all types of physical exercises with your own weight, of which there are a huge number in practice. There are more than a dozen varieties of push-ups alone. The same can be said about squats.

But the simplest and most desirable action, which, according to many experts, is of exceptional importance for maintaining a beautiful appearance and health, is morning exercises, but more on that a little later.

Again, I remember how, as a child, I used the backs of two chairs for push-ups instead of parallel bars. And if you set a goal and practice only at home, then you can purchase, for example, a gymnastic wall with additional accessories.

Outdoor exercise classes

The street... I was immediately struck by the memory of a glorious time, when it was there that the entire sporting life of the early children took place. All outdoor games, starting from an early age, were played on the street.

I would like to note that in rural areas, children still use the street as almost the only opportunity to engage in physical development. In the city you can go to gyms and exercise machines, visit various sections, which is not always possible in rural conditions.

But, in my opinion, if a person wants to improve himself physically, then there are no obstacles for him. You just need to be content with what you have and use every opportunity to strengthen your body and spirit. After all, even a simple crossbar can become an indispensable assistant in this.

And there’s nothing to say about city residents who have the opportunity to visit sports grounds and stadiums - go and do it. And those who cite lack of time and other difficulties simply do not want to take responsibility for their physical health. Or, what’s most banal, they’re just lazy.

The importance of morning exercises for the physical development and health promotion of preschool children

Preschool institutions and parents are faced with the task of instilling health promotion skills through physical activity. Experts do this with the help of morning exercises. It enhances physical processes, trains breathing, circulatory functions, and heart rhythms. The level of mobility of nervous processes also increases. Exercises improve muscle function and create the need in children to implement physical activity. The meaning of gymnastics is to promote the transition to intense activity. As well as a diverse effect on muscles and systems.

Basic exercises

The rules for independent training or training in sections include a warm-up as a preliminary stage. The next stage is the main training of strength or muscle complex. Finish the physical education session with relaxation exercises.

Warm-up

First you need to warm up and prepare for increased loads. A few simple exercises will activate your breathing and heart function, which will deliver more oxygen to your muscles. The ligaments and tendons are adjusted to the training, increasing elasticity. Pre-warming up (warm-up) is usually started with a six-minute run. After this, do 3 or 4 different exercises for the limbs and torso.

Strength development

Self-study usually develops strength. They use dumbbells or shock-absorbing exercise machines where they have to overcome weight or resistance. The severity should be dosed taking into account the characteristics of your body. Namely, the load should be equal to the ability to do the exercise about 8 times. Overloads are prohibited.

When selecting movements, you need to force all muscle groups to work sequentially:

• shoulders;
• legs;
• back;
• abdominal Press.

It is correct to give symmetrical muscles the same load.

Relaxation exercises

After strength training, you need to relax your muscles. There are special exercises that quickly restore their performance. Similar movements can also be done to reduce stress, which is not directly related to strength training. They themselves, for example, represent slow breathing: inhalation and exhalation. Then relax and tense the muscles of the legs, arms, neck, and abs. Similar gymnastics are performed standing, sitting or lying on the carpet.

Complex exercises

There are also a number of exercises with a complex effect that develop both strength and speed. The speed of movement can be trained at the maximum possible pace. For example, jogging at high speed over a distance of 30 or 60 meters. Or jumping on one leg or two, as well as through a jump rope, in length.

The initial exercise should not be performed at maximum tempo. It is better to increase the amplitude and reduce the speed. Using the example of running, which develops endurance, a distinction is made between its slow type - jogging, lasting up to 6 minutes. Next they look at the pulse. If its value is from 110 to 130 beats per minute, continue training.

How to engage and progress in training?

We do this five days a week. We practice until the complex enters our subconscious and becomes an everyday thing, like eating or sleeping. If you have achieved the result and exercise no longer disgusts you, we move on. strength exercises with dumbbells in the complex . We start with two kilogram dumbbells and a maximum of three kilogram dumbbells. Buying dumbbells will not be difficult for you; their price is around 300 rubles and they are sold in every supermarket or sports store. We include exercise with dumbbells in our five-day diet.

We begin to pay attention to specialization: forearm, trapezius, triceps, biceps, abs, leg and back muscles. Additionally, every day, five times a week, we work two muscle groups at a time, one on top and one on bottom. Biceps - calves. Back – abs, etc. We bring all exercises to 50 repetitions. We increase the lesson time to 40 - 45 minutes, or divide two by twenty.

To the gymnastics we add an hour of walking in the fresh air. The pace is average or above average, we walk and breathe deeply, inhale through the nose, exhale through the mouth. We diversify the exercises using improvised means: a towel, a mop, a chair, a sofa.

We finish our classes with water procedures, you can even wash your face, hands and neck with cold water. We thank ourselves for the lesson. After calming down, we prepare for work or sleep.

Summarizing

Every month we summarize our achievements. Using a tailor's meter we measure: neck, chest, biceps, wrist, waist, thigh, lower leg. We record the data in a diary, add body weight and blood pressure readings. We add a diary of success in labor and financial matters to the health records. This will give us a clear example of how to achieve success in life through physical education. Well, there is one more important point that is worth noting. This is the choice of the right balanced sports nutrition, without which it is sometimes very difficult to achieve any sports success. With a dietary supplement like Leveton Forte, you will feel a surge of strength and confidence that you can handle any sport, especially when your results exceed all your expectations. If you play sports now, you will understand that it is very fashionable.

The effect of physical exercise on different human organs

The role of physical culture in maintaining health has been studied in relation to all organs and functions. Let's look specifically at their dependence on sports and its positive influence.

1. The musculoskeletal system is strengthened by systematic training. Jogging, swimming, and working out in the gym bring the greatest benefits. Bones become resistant to stress. Reduces the risk of diseases:

• osteochondrosis;
• osteoporosis;
• arthrosis;
• atherosclerosis

Consultation on the health benefits of physical education

Regular exercise is an important part of a healthy lifestyle. Regardless of age, lifestyle, profession, physical education of a person is always of great preventive importance. Physically active people get sick less often and live longer. Exercise not only improves physical health, but also improves mental well-being and instills a sense of well-being. Performing physical exercises causes flows of nerve impulses from working muscles and joints and brings the central nervous system into an active, active state. Accordingly, the work of internal organs is activated, which provides a person with high performance and gives him a noticeable surge of vigor. The main qualities that characterize a person’s physical development are strength, speed, agility, flexibility and endurance. Improving each of these qualities contributes to improved health, but not to the same extent. Weightlifting exercises make you strong, sprinting helps you become fast, and gymnastics and acrobatic exercises help you develop agility and flexibility. Scientists have come to the conclusion that for effective recovery and prevention of respiratory diseases, it is necessary to train and improve, first of all, the most valuable physical quality in health terms - endurance, which, in combination with hardening and other components of a healthy lifestyle, will provide a reliable shield against many diseases. You can achieve a high level of endurance using cyclic exercises, i.e. sufficiently long, uniform, repeated loads. Cyclic exercises include running, brisk walking, swimming, skiing, cycling, aerobics, and also, with certain reservations, sports such as basketball, tennis, handball, football, etc. The choice of an individual physical activity program is necessary to make exercise enjoyable, to make your heart healthy and your body strong. Staying physically active is important for children, adults and the elderly. This doesn't require intense exercise - you can find ways to maintain your health in your daily life, such as brisk walks. If you've never done exercise or haven't done it for a certain amount of time, it's easy to start.

Physical activity helps prevent the following serious diseases.

Heart diseases

Exercise can reduce the risk of heart disease and strokes. In people who do not maintain physical activity, this risk of dying from stroke and from coronary heart disease doubles. But, if you don’t even do exercises, but just take daily walks, you can significantly reduce the risk of these diseases.

Bones and joints

Those who do not exercise are more likely to develop lower back pain. Eight out of ten people will experience lower back pain at some point in their lives, but it is much less common in people who exercise. If you already have lower back pain, exercise can help relieve it.

Moderate, regular physical activity, including walking, swimming and cycling, is good for osteoarthritis. It is the most common form of arthritis, affecting eight out of ten people over the age of 50 to some degree. Exercise also prevents and slows down the progression of this disease.

Physical activity improves bone mineral density in children and helps maintain strong bones in adolescents. It also slows bone degeneration later in life. This may help prevent osteoporosis, a condition that makes your bones brittle and more prone to fracture. High-impact exercises such as running and jumping increase bone density in young people. But if you already have osteoporosis, you should not put a lot of stress on your bones; it is better to limit yourself to walking or swimming.

Cancer

Physically active people are less likely to get certain types of cancer. Physical activity protects against colon and breast cancer in postmenopausal women. According to research, physical activity may also prevent lung cancer and endometrial cancer.

Diabetes

Physical activity helps reduce the risk of type 2 diabetes. Exercise is especially important for people at risk who have close relatives with the disease, are overweight, and have high blood pressure.

Exercise is also beneficial if you already have diabetes. Regular physical activity helps control blood sugar levels and prevents the long-term adverse effects of diabetes.

Mental health

Exercise can both prevent and treat mental illness. Research shows that regular physical activity is as effective in treating depression as psychotherapy and medications, but without the side effects. Physical education helps with anxiety disorders such as phobias, panic attacks and constant feelings of tension.

Physically active people feel happier - they are more satisfied with life and prosperous. They sleep better, are less stressed, and have higher self-esteem. Physical activity also improves brain function.

Weight

Exercise helps manage weight. They burn calories and thus create a healthy energy balance, which is necessary for everyone.

Inactive people are more likely to develop obesity. Exercise will help you lose weight, and the more often you do it, the more you can achieve. However, it is important to combine exercise with a healthy diet.

Children and exercise

With around one in three now overweight or obese by the age of eleven, it is more important for children to stay physically active than ever before. Physical activity during childhood is important for healthy growth and development. She helps children maintain a healthy weight, socialize and make friends. Activities that put stress on children's bones, including jumping, help protect them from osteoporosis later in life and develop strong, healthy bones. In adolescents, physical activity builds self-esteem and reduces stress, anxiety and depression.

What do parents need to know when engaging in physical education with their child? What should you pay attention to? If you nevertheless decide to regularly exercise with your children and so that physical education at home is not complicated by troubles, you need to remember:

— All complex exercises, jumps, somersaults are performed on a soft surface; – You should not allow difficult poses to be maintained for a long time; it is better if the exercise is performed more times; — Preschoolers’ joints and shoulder girdle are not yet sufficiently developed, so it is dangerous for children to perform hangings only on their arms; — Try not to use exercises that are difficult to perform technically, remember the truth - do no harm; — Do not perform exercises with your child that require excessive bending in the lumbar region, because basically, all children require straightening of this part of the spine.

Parents need to know: - do exercises with your baby, this will create his interest in physical education; - from the age of five, children can independently come up with their own exercises and can already organize competitions; to do this, involve peers in competitions; — we need to pay more attention to the safety of children, but do not overdo it and do not forget about raising them. - do not compare your child’s results with the results of his peers, rather pay attention to his previous successes and failures, and their improvement; – praise your child as often as possible for any of his achievements. What not to do: – get angry or express displeasure if something doesn’t work out for your preschooler; - practice from time to time; - laugh at a child when doing exercises incorrectly; - dress the child inappropriately for the weather, ensuring he overheats; - engage in physical activity in a bad mood; - try to dress your baby in tight clothes with elastic bands. All these tips will help you, dear parents, when practicing physical education at home! Health to you and your family!

MBDOU "Kindergarten No. 151 Combined type"

Novo-Savinovsky district of Kazan

Consultation for parents on the topic:

“On the benefits of physical education for health.”

Kazan 2014

Simple and affordable types of physical activity

Physical education is an important factor in ensuring health. Activity helps a person maintain beauty and youth with regular exercise. Examples include swimming, as a means of improving health, or athletics. There are many varieties of sports disciplines and exercises that improve the functioning of the body.

• They maintain vitality and have a positive effect on emotions.
• Designed to strengthen the immune system.
• Improves heart function, normalizes blood pressure and blood circulation.
• Helps remove toxins and improve performance.
• People cope with insomnia.

Moderate loads do not contradict the integration of such areas as physical education and health. Training or exercise has been found to be beneficial for all age groups. Muscles gain volume and elasticity. People gain self-confidence. Let's consider which physical exercises bring the greatest effectiveness and benefit.

Exercises for muscle groups - aerobics

With great benefit, muscle groups develop as a complex during aerobics. Physical culture and health are combined as concepts into a single whole. Such training is accompanied by an increase in metabolism. Tissues and organs are actively supplied with oxygen. Aerobic training includes the following types of activity.

• Rhythmic gymnastics.
• Aerobic dancing.
• Athletics activities.
• Walking.
• Swimming as a means of improving health.
• Bike.
• Skis.

These are the most popular types of such physical activity. But you shouldn’t limit yourself to this. Sports can be changed according to seasons and hobbies. But the intensity and duration must occur in an aerobic mode. Respiratory function, heart rhythms, well-being, and hormonal levels improve. Proper healthy nutrition is inextricably linked with training.

How to prevent complications during exercise?

The impact of physical activity on human health can also lead to negative results if not approached correctly. You can avoid problems that cause concern when increasing loads if you exercise under medical supervision. It is recommended to start by visiting a specialist. During the consultation, it will be clarified whether there are any contraindications. The health benefits of physical exercise will be obtained if you first study the patient’s medical history and complaints. Selection of a sport or set of exercises is possible after examination, tests, and receipt of cardiogram results. And also this is fluorography ultrasound, recommendations of specialized specialists.

Permissible load level

The doctor can give recommendations on the following questions: what exactly to realize yourself in and what intensity to choose in order to benefit your health. The last parameter should be based on the calculation of the heart rate. The optimal parameter will be selected. So the maximum heart rate is taken according to the formula: 220 - the person’s age. For example, if there is moderate hypertension, then the load is increased from 55% to 70. And only after a year it is increased to 85% of the maximum permissible norm.

How does physical education and sports affect human health? Its presence is a human need that predetermines the ability for activity and personal development. It is closely related to motor activity as a biological function.

Which sport to choose

At an early or late age, a person thinks about what sport to choose for himself. After all, sometimes the right choice of sport can play a fateful role in a person’s life, changing it completely. The usual, sedentary way of life changes to a sports one : periodic training camps, competitions , performances, regular training, invitations to live in another city, etc.

But before choosing a sport for yourself, you need to know that it is fundamentally divided into two main types: professional and amateur . In the first case, you experience enormous physical overload, use anabolic steroids if necessary, your training plan is planned minute by minute, you strive for the highest achievements, that is, to achieve the rank of master of sports and above. In the second case, you exercise for your own pleasure , without setting yourself grandiose goals to set or break records, you exercise for your health.

When choosing a sport, special attention should be paid to the following points below.

Financial opportunities

Depending on your financial well-being, you choose one or another sport, for example, in figure skating, tennis, swimming, especially in hockey and football, ammunition and accessories cost a lot of money).

You also need to know that the cost of training, for example, in swimming and in tennis will cost different money in the sports section , if in the first case the amount is about 2-4 thousand rubles per month, then in the second it is already 8-12 thousand. rub.

Money and sports

Person's character

Some people love team sports, others love individual , where the result will depend entirely on oneself. Find the type that suits you best. For example, hot-tempered and harsh choleric people are quite successful in martial arts, boxing, and phlegmatic people are in chess and billiards.

In any case, choose the sport that you like, regardless of your character.

Sports anger

Use your strengths

genetically worse in some ways and better in others . Some are better versed in technology, others memorize poetry in no time, some are prone to gaining fat, others are thin , sinewy, some have thin and fragile , others are massive and powerful. It is important to study yourself, find your objective strengths, and use them as your advantage in sports.

For example, in powerlifting , if you take two identical athletes with the same mass, the athlete with shorter arms will press the barbell from the chest more, the athlete with long arms will do the deadlift, and the athlete with short legs will squat with a barbell with short legs; in bodybuilding success is the fastest will be achieved by a typical mesomorph , whom genetics has awarded with fast metabolism, strong bones, broad shoulders, a narrow waist, and a rapid response of muscle mass growth to strength load in the gym.

A striking example is Oleg Zhokh (Ukrainian arm wrestler) - his left hand was six-fingered from birth (the sixth finger was removed, but the ligaments remained)

Everyone, according to their own liking, chooses sports activities , but in any case, any sport disciplines a person, strengthens him physically and mentally, which is why regular sports activities are so useful and important for any person.

If you have never played sports, then now is the day when you need to get off the couch and start running, going to the gym , swimming pool, and you will understand all the benefits of a healthy lifestyle that will strengthen your body and spirit.

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