Maybe you heard the phrase: "Movement by its action can replace any medicine, but all the world's medications are not able to replace the movement." It is not surprising that our good health is inextricably linked with the movement. Regular training can not only strengthen and improve the body, they have a positive effect on the psyche, coordination and ability to concentrate. Any doctor will always confirm that the basis of a healthy lifestyle is the movement and health of the nervous system.
Increasing physical activity is not only a good preventive measure against various diseases, but it can be a good way to restore the body after surgery and serious illnesses. Slow running, for example, is the most effective means of strengthening the cardiovascular system of man, since oxygen consumption is several times higher than at rest. Such work forces the heart to pump more blood, encouraging the tone of the cardiovascular system and helping to strengthen the heart muscle. Elderly people who make jogs every day, have a state of the cardiovascular system, not much different from the youth.
Movement is the basis of life. Hardly anyone will doubt this. The human body is well designed and adapted for movement, it is provided with a complex but reliable motor structure, and all organs and systems are closely related to physical activity.
In favor of a healthy lifestyle and movement
- Hormonal background . Movement particularly affects the normal functioning of the glands. The thyroid gland releases a large number of hormones and thyroxine of iodotronin, which improves metabolism and increases energy at any time of the day. On the other hand, the adrenal glands secrete an increased amount of adrenaline. This hormone increases the number of active impulses and blood pressure, activates muscle activity and further development of cortisol, stimulates storage of carbohydrates in the liver.
Another important organ for good health is the pancreas, which produces the next dose of insulin, thereby increasing the number of insulin receptors and spreading them. As a result, the cells get more glucose and the blood glucose level drops. That is, movement and sport are the ideal preventative against type II diabetes.
Finally, and no less important, sports help promote the release of sex hormones, in particular, testosterone, which during the physical activity is particularly stressed. After some time after training, its content in the blood increases substantially. In women, it is also produced, but in smaller quantities. The main "merit" of testosterone is that it promotes the development of muscle tissue. - The immune system. The researchers found that after 10-12 weeks of active sports, the amount of antibodies (immunoglobulins) in the body increases significantly, which inevitably leads to an increase in its resistance. This is what we call "strengthening immunity."
- Light . An active person does not breathe more often than any other, but he does it with a deep intake of oxygen. This is called correct breathing. Any fitness instructor will explain how to breathe properly to oxygenate all organs and tissues. Especially the brain. The athlete breathes an average of 2.5 liters. oxygen instead of the usual 0.5 liters. from an unprepared person. The reason is an increase in the level of the hormone adrenaline in the blood, in which the airways expand and increase their volume. After 2-3 months of training, you can get up to 25% more oxygen for the body in the process of breathing.
- The liver . The increased demand for carbohydrates leads to an increase in glycogen stores in the liver. With more intensive and prolonged exercise, the liver neutralizes a significant amount of sugar in the blood, which, when entering cells, turns into pure energy.
- Nervous system. For active people who observe the foundations of a healthy lifestyle, blood circulation of various regions of the brain increases by approximately one third. Significantly increases the number of newly formed nerve cells in the hypothalamus, which leads to improved memory and ability to concentrate. Nerve cells, in turn, contribute to the release of endorphins, which affect the human psyche and its mood.
- Circulatory system and heart. Pumping blood from the heart to all parts of the body is not an easy process. But it is much easier with regular sports. This has already been proved by numerous studies and there is no doubt. Therefore, our body is equipped with so-called venous valves, through which, by contracting the muscles of the limbs, blood and lymph enter the upper body and especially the heart.
But this system works reliably only when the muscles of the legs work at full strength. When there are any restrictions in the movements or muscles are weak, this does not allow the movement of blood as it should. The blood begins to accumulate in the vessels, which in turn leads to their expansion and, possibly, the risk of formation of varicose veins and thrombosis increases.
The heart muscle itself is designed so that it can easily adapt to changes and, accordingly, start working more economically. For example, in the body of an average 30-year-old running man (not a professional athlete) pumping up to 40 liters of blood for 150 beats per minute, and the same amount of blood from active sports cyclists for 120 beats per minute.
Active movement affects the particularly favorable production processes of blood in the body. For example, at 70 kg. weight, the amount of blood can be increased from 6 to 8 liters, the number of red blood cells significantly increases, which carry an additional influx of oxygen into the muscles and organs. Blood cells improve its elasticity and the optimal possibility to adjust its shape with the help of narrow capillary vessels, which stimulates the metabolism between blood and tissues. - Fat deposits. With increasing demand for energy, the body uses the reserves stored in the adipose tissue and fat pads gradually disappear. There is a change in the ratio of fat in the blood, in which "good" cholesterol outweighs the "bad" cholesterol, which in turn leads to the preservation of the elasticity of the blood vessels and significantly reduces the heart overload and therefore the potential risk of a heart attack.
- Musculoskeletal system. Active movement leads to an increase in bone density, in which there is increased pressure and resistance to stress, and this is a good preventive measure against osteoporosis in old age. Skeletal muscles and tendons became less elastic, ribs, bones stabilized their structure and significantly reduced the risk of injury.
In connection with more powerful contractions of the heart muscle, blood reaches the capillaries, which leads to the expansion of these vessels. Thus, the muscles are enriched with oxygen and additionally supplied with nutrients (in particular, protein) from the blood. All this makes it possible to obtain energy from carbohydrates and fatty acids in the mitochondria.
A good condition of the joints depends entirely on physical activity. Without movement, they are in no way protected from rubbing cartilaginous tissue, it is depleted, erased, which leads to severe pain in the joints. This is not related to the circulatory system and provided that the body receives all the necessary nutrients, this ailment is fully amenable to treatment by means of physiotherapy exercises and special exercises. The lack of movement and exercise leads to the formation of free radicals and the disintegration of the cartilaginous enzyme, which can initiate destructive processes that can lead to inflammation or even complete immobilization of the joint.
A healthy mind in a healthy body!
Movement and health are interrelated. Sports activities control several processes in the body, affect all organs and systems. Thus, relatively regular sports activities can be summarized:
- Sport effectively fights overweight - many studies show that a 45-minute exercise on a stationary bike twice a week can reduce the amount of its subcutaneous fat and reduce its congestion around the internal organs.
- Active movement reduces the symptoms of depression - due to the fact that the movement of the body increases the number of hormones, such as serotonin and endorphins. They are also called "hormones of happiness." It is believed that training is just as effective as drug therapy for depression. In addition, there is an increase in self-esteem, as well as significantly higher productivity, which reduces the relapse time of the disease compared to patients who take medication for depression.
- Physically active people can quickly overcome the effects of stress hormones and, therefore, can fight nervous disorders for a short time. Due to physical exercises, additional receptors are formed in the body, which control the amount of hormones and initiate the release of useful enzymes. Thus, after the race the athlete is able to recover within 6-8 hours, whereas for an unprepared person this process will take about two days.
- Sport is, it seems to physicians, a new hope for the elderly, because two workouts a week reduce by approximately 60% the risk of Alzheimer's disease.
- Do you suffer from constant back pain? This problem can be easily solved with regular strength training of the muscles of the chest, which increases mobility, strengthens muscles and reduces pain in the lower back. Sometimes even one training per week can have a positive effect.
- Walking, jogging or moderate exercise can increase bone density while also improving muscle coordination and possibly reducing the risk of injury and osteoporosis in old age.
- Regular exercise is practiced among patients with ischemic disease. Therapeutic exercise effectively reduces the risk of heart attacks, stroke and cardiovascular operations, as opposed to inactive patients with similar complaints.
- Sport, of course, lowers blood pressure. According to a study in northern Illinois, even the simplest walk reduces systolic pressure by three, and diastolic by two millimeters of mercury, which significantly improves the condition of the body as a whole. Long and intensive endurance training can reduce systolic blood pressure by as much as 7 mm Hg. Experts say that if the systolic pressure is constantly reduced by 2 mm. mercury column, this reduces the risk of stroke by as much as 30%.
- Sport is also a good prevention and powerful tool in the fight against cancer. Active and "sports" people suffer from colon cancer by 50%, and lung cancer - by 40% less. Women who regularly exercise, reduce their risk of breast cancer by 40%, and ovarian cancer - by 30%.
Life requires movement
There is a number of conclusive evidence of the harmful effects of sedentary lifestyle in relation to health, longevity and human performance. Therefore, it is necessary that each person should be physically active and not neglect the basics of a healthy lifestyle - movement and mental health. To sports was not a routine, but brought pleasure. To select the exercise program that most closely matches your needs, you must consider the following factors:
- health and physical abilities;
- preliminary training;
- seasonal adaptations;
- type of exercise;
- your preferences in classes - alone or surrounded by other people.
Do not forget ...
Check your pulse regularly for the duration of the exercise! To do this, you can use the following rule to measure it: if you can speak while you are doing sports, then you are not overloaded, but if you can sing - it is better to increase physical activity.