Здоровый образ жизни: режим руда

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Здоровый образ жизни: режим труда

Макарова Вероника Витальевна группа 110/1&nbsp; Факультет иностранных языков

Sleep

Sleep is a necessary and most complete form of daily rest, an effective way to relieve mental and physical stress. It is not without reason that a person who is weak, ill or in extreme situations for a long time is able to sleep for a long time. Sleep is a physiological defence of the organism, a necessity determined by complex psychophysiological processes. During sleep, all the body's vital functions change, energy consumption decreases, and systems that have been overloaded (overwork or painful changes) are restored and begin to function. Sleeping eliminates fatigue and prevents nerve cell exhaustion. Energy-rich phosphorous compounds are stored and the body's defences are strengthened. Chronic sleep deprivation contributes to neuroses, worsens functional status in general and reduces the body's defences.

Why healthy lifestyle is important?

Man’s health depends on his mode of life. To prevent the diseases it’s necessary to keep some simple regulations: to go in for sports, to eat carefully, to take a rest and to walk frequently in the open air.

Healthy Lifestyle

Healthy lifestyle has gotten in our cultural behavior big time and everyone understands that if you have healthy habits you improve your living. Everybody should start to take care of his health in his youth.It’s easier to take care of our health than to recover it.

Biological rhythm

When a clear regime is observed, a certain biological rhythm of organism functioning is developed, i.e. a dynamic stereotype in the form of a system of alternating conditioned reflexes is developed. They make it easier for the body to perform its work, because they create conditions and opportunities for internal physiological preparation for the upcoming activity. For example, if you do mental or physical work every day at the same hours, the organism is as if 'brought' to an increased capacity for work.

It should be remembered that the existing rhythms of the organism are not independent and independent, but are related to the fluctuations of the external environment, determined mainly by the change of day and night, as well as fluctuations of cycles corresponding to the month, season of the year. Chronobiology studies the relationship between processes occurring in the body depending on the environment. The rules of work and rest regime are based on the laws of rhythmic processes of the human body. Metabolic processes, the cardiovascular and respiratory systems and body temperature decrease at night.

There are 2 main habits that you have to follow if you choose to follow healthy lifestyle. The first one is healthy eating. If a person doesn’t eat healthy then all the other habits will be useless.&nbsp;The second main thing is to do sports. Such sports as jogging, gymnastics, fitness, swimming, yoga, aerobics, bike riding are important. It is a good practice to do some exercises in the morning as well.

The main provisions of the work and rest regime: - The performance of various activities at strictly defined times; - rational alternation of work and rest; - Regular meals, at least three times a day at the same hours; - Targeted physical exercise of at least 6 hours a week; - Outdoor exercise, at least 2-3 hours a day; - strict sleep hygiene, at least 8 hours a day, preferably at the same time.

How the intensity of motor activity changes during the day?

Pulse rate, respiratory rate and breathing depth decrease. There is no information to the brain, no physical or mental stress. The body rests and recuperates. During the day, the intensity of motor activity increases, which greatly intensifies the cardiorespiratory system and metabolic processes. All functions of the central nervous system and higher nervous activity increase.

A person's performance in the morning gradually increases and reaches its highest peak by 10-13 hours. After 2pm there is a decrease in performance and by 4pm-17pm a wave of increase in all functions follows. A drop in functional capacity is usually observed after 8 p.m. However, individual characteristics of the body or social factors influence the work and rest routine. These factors must be taken into account when organising your activities.

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Content 1. Why healthy lifestyle is important? <a href="bookcreator://page/uoV8etWSTyCjpLWbMBAKPw">3</a> 2. Main habits <a href="bookcreator://page/PEU9ArZyRiK0mSn4dqQswA">4</a> 3. Biological rhythm <a href="bookcreator://page/QXVnadk1TEq3vTNnrtgQHQ">5</a> 4. How the intensity of motor activity changes during the day? <a href="bookcreator://page/l9tmBeJuT-eGUBhox_mC5w">7</a> 5. The main provisions of the work and rest regime <a href="bookcreator://page/hcuQ4CaAT9W90k-6JYerdw">9</a> 6. Sleep <a href="bookcreator://page/O6d_60WzSg-ZyAbmsm4Ybw">10</a>