Principles of healthy lifestyle: description, rules, propaganda. Promotion of a healthy lifestyle: where it begins and where it is carried out Recommendations for promoting a healthy lifestyle

Advertising of alcoholic beverages disappeared from all media, photographs of cancer-eaten lungs, rotten, smoke-stained teeth and other horror films appeared on cigarette packs. But how do doctors and the citizens of our country themselves feel about such care for the population shown by the state?

Unanimity is incomplete

The research company MAR CONSULT conducted a survey of 200 cardiologists and therapists from 12 regions of our country, including Moscow and St. Petersburg, to find out this.

It turns out that 90% of doctors fully approve of efforts to promote a healthy lifestyle. 8% - rather support, 2% - found it difficult to answer. However, no one spoke out against it.

It is noteworthy that those doctors who do not fully support the state’s efforts to improve health or found it difficult to answer explain their position by saying that a person should determine his own lifestyle (46%). Every fourth of them notes that this propaganda contains more prohibitions than explanations, and not all recommendations are competent.

55% of doctors are confident that promoting a healthy lifestyle significantly influences people’s attitude towards their health and helps them give up bad habits. However, 39% of doctors participating in the survey consider this influence to be insignificant, and 4% are convinced that the promotion of a healthy lifestyle does not have any impact on society at all. 2% of doctors found it difficult to answer.

Propaganda must be assertive

“Propaganda of a healthy lifestyle is definitely needed, and it is bearing fruit - a healthy lifestyle has become a fashionable trend. There are some excesses here: when a bad habit or undesirable behavior is elevated to the rank of evil, a negative label is attached to the person who demonstrates such behavior - not always justified. The harm that this or that behavior brings is sometimes exaggerated,” says Head of the Department of Research in Medicine and Pharmaceuticals MAR CONSULT Ksenia Medvedeva. In her opinion, propaganda should be tough, assertive, without halftones, since it should put an emotionally charged stereotype of correct behavior into people’s heads.

Another survey showing how, in the opinion of doctors and the population, the domestic healthcare system should develop and how ready it is for the challenges of the future, was conducted by Philips as part of the annual international study “Future Health Index”, covering 19 countries.

Health - bad

The study, which involved 680 ordinary Russians and more than 200 health workers, showed that 95% of doctors and 60% of citizens assess the health of the population as poor or unsatisfactory. At the same time, 48% of Russians trust the healthcare system and 70% of respondents consider doctors the main source of medical information. Interestingly, women are more likely than men to rate the health of the population as poor or unsatisfactory (62% versus 49%).

According to experts, the transition to integrated medical care, as well as a focus on prevention, will improve the efficiency of healthcare. Thus, 62% of health workers are confident that the main emphasis in their work should be placed not on treatment, but on the prevention of socially significant diseases - cardiovascular, oncological, etc. However, this position is shared by only 38% of the population, the rest consider the treatment of diseases a priority. Many Russians underestimate the importance of prevention and do not notice the deterioration of their own health until, as they say, cancer is gone. So the goal of calls for lifestyle changes has not yet been achieved.

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Every person at least once in his life has wondered what a healthy lifestyle is. Some are confident that by giving up bad habits and starting to eat right, they are already halfway to success. Is this really so and how can we define the correct way of life in the modern world?

Healthy lifestyle - what is it?

A healthy lifestyle is a versatile concept, but it is important to understand that it is aimed at strengthening the body and preventing the development of pathologies. To do this, you need to give preference to a healthy diet, moderate physical activity, strictly adhere to wakefulness and rest regimes, get rid of bad habits and learn to control your thoughts and emotions. The environmental situation is also important, but it is not always possible to change it.

Why should you lead a healthy lifestyle?

A correct and healthy lifestyle helps a person in all areas of activity and his endeavors. Thanks to this approach to the body, a person does not have problems with it, and in return receives high intellectual abilities and a good mood. The beneficial value of a healthy lifestyle is obvious: it becomes brighter and more interesting. An undeniable advantage is the reduction of fears about your health.

Promotion of healthy lifestyles

Preserving public health in a civilized society should become a priority in every country. This becomes important for the development of the state in socio-economic and scientific-technical areas. Modern scientists devote a huge amount of time and effort to creating a culture of health. They are confident that the health of the nation depends not only on maintaining a healthy lifestyle. An important role is played by the safety of the environment, working conditions and the development of a health protection system.

Promoting a healthy lifestyle for the younger generation involves physical education. The purpose of such classes is to interest young people and attract them to regular training. For this purpose, all educational institutions have sports classes. Adults must organize themselves and adjust to the right rhythm of life. One of the effective and popular sports is fitness, which harmonizes well with the Russian bath and massage.




Healthy lifestyle and its components

Humanity wants to have good health, but some make efforts for this, others do nothing at all. What affects our health:

• about 50% – healthy lifestyle;
• approximately 20% – environment;
• slightly less than 20% – genetic predisposition;
• up to 10% – health care system.



The following basics and components of a healthy lifestyle can be identified:

• absolute rejection of bad habits;
• daily moderate healthy eating;
• active pastime;
• hygiene (personal and public);
• continuous control over emotions;
• intellectual development;
• spiritual and social well-being.

Daily schedule for a healthy lifestyle

Regime is a necessary condition for a healthy lifestyle. However, it may look slightly different from the usual timetable, the most important thing is to correctly determine the time for sleep - it should be at least 7-8 hours. An approximate daily routine might look like this:

• 6.30-7.00 – get up, drink a glass of water.
• 7.30-8.00 – breakfast.
• 8.00-10.00 – time of maximum activity. You can go in for sports, and then relax, visit a SPA center or a cosmetologist.
• 10.00-11.00 – at this time the body is most ready for work.
• 11.00 – late lunch.
• 11.30-14.00 – at this time it is worth working in a quiet mode. Perform current, daily work.
• 14.00 – lunch.
• 14.30-16.00 is a good time to solve global issues. Brain activity reaches its peak, both among creative individuals and knowledge workers.
• 16.00-17.00 – afternoon tea.
• 17.00-18.00 is the time to hold negotiations, business meetings or discuss the work plan for tomorrow with employees.
• 18.00-19.00 – way home. Do some shopping along the way.
• 19.00 – dinner.
• 19.30 – 20.00 – it’s time to pay attention to your skin, wash off your makeup, apply a mask. Take a bath or shower.
• 22.00-22.30 – getting ready for bed and lights out.

To restore strength and maintain balance in the body, it is necessary to alternate work activity with rest. Spend a few minutes every hour doing physical exercise, and at lunchtime take a walk in the fresh air. Don't forget about playing sports. To do this, you can choose the best option.

Proper nutrition for a healthy lifestyle

A healthy lifestyle and proper nutrition are inextricable components. Satisfying hunger is one of the most important instincts of a living organism. Nutritionists from all over the world have concluded:

1. Eating four meals a day is ideal for health.
2. Each meal should have its own time.
3. Eat meat, fish and legumes in the morning and at lunch, and in the afternoon – fruits, vegetables, and dairy products.
4. At late times, you should abstain from tea and coffee drinks.

Healthy lifestyle and sports

The rules of a healthy lifestyle do not only consist of healthy eating or giving up bad habits. Sports are an integral part of a healthy lifestyle, but this does not mean that everyone should take up the weights and set records. Physical activity is needed to maintain shape and prevent early aging of organs and skin. This is quite suitable for this:

• jogging;
• swimming;
• cycling;
• hiking trips;
• tennis.

Healthy lifestyle - bad habits

Creating a healthy lifestyle is aimed at getting rid of bad habits. The most common are smoking and drinking alcoholic beverages. They harm not only the person suffering from addiction, but also those around him. Tobacco smoke is especially dangerous, because passive smokers poison their body at the same level as an active “captive” of a bad habit.

Harm from tobacco smoke:

• the condition of nails, hair, and skin color deteriorates;
• tooth enamel deteriorates and turns yellow;
• blood vessels lose elasticity;
• has a detrimental effect on all internal organs.

The effect of alcohol on the body:

• the immune system weakens;
• the functions of the liver, digestive tract, cardiovascular and nervous systems deteriorate, brain activity is disrupted;
• during pregnancy – leads to various pathologies of the fetus.

Hygienic basics of a healthy lifestyle

The rules of a healthy lifestyle are simple and work well, but under one condition - systematicity. Trying to follow them from time to time will not achieve positive results. Health and a healthy lifestyle require a person to maintain personal hygiene:

1. Body care (regular showering, bathing).
2. Hair and scalp care.
3. Oral care (regular brushing of teeth and preventive measures to prevent caries, periodontal disease and other oral diseases).
4. Hygiene of shoes and clothing (keeping them clean and choosing harmless materials).

How to lead a healthy lifestyle?

Most of humanity has wondered what a healthy lifestyle is and how to approach it? Having thought through everything and postponed the implementation of the plan “until Monday”, at hour “X” there is something more important or just laziness. Before you make a plan on how to start a healthy lifestyle, you need to think through everything and only then begin to implement it. The mistake of many beginners is that they strive to do in one day what they have not done for several years, or maybe their whole life. The main rule is not to overdo it, everything is good in moderation.

Motivation for a healthy lifestyle

How to start leading a healthy lifestyle? You need to prepare for it (do not ignore this stage):

• write down on a piece of paper the habits that you need to get rid of (don’t try to quit everything at once, determine for yourself the optimal period for each of them, for example, a week);
• start gradually changing your daily routine (pay attention to the duration of sleep, start introducing new, healthy habits);
• start playing sports (without fanaticism, little by little, but regularly).

Films about a healthy lifestyle

Many of those who wanted to change their lives stopped halfway or did not begin to move towards their goal at all. Some lacked willpower, others lacked motivation. Films about a healthy lifestyle will help you take a fresh look at the problem and how you can overcome it:

1. "Run, fat man, run"– talks about the power of sport, how much it can toughen a person mentally and physically.
2. "Karate Kid"– teaches you to fight with yourself and not despair in the most difficult situations, and the love for Japanese martial art helped not only to deal with aggressive peers, but also to believe in yourself.
3. "Forrest Gump"– the ability to run quickly helps the main character become famous and go to university, and skillful play of table tennis made him a world champion.

Books about a healthy lifestyle

Many people have wondered what a healthy lifestyle is. Preserving your health is a voluntary matter and everyone should have their own motivation. Some people are helped by advice from friends, others by educational films and TV shows, and others by books about a healthy lifestyle. Experts in this field recommend reading:

1. "350 Dukan Diet Recipes"– some people know that healthy foods that help make your figure slimmer can be tasty.
2. "Sugarless"– the author talks about the existing degrees of addiction to sweets and ways to combat them.
3. "The Science of Sleep" is a useful book about the main aspect of a healthy lifestyle, in which the author explains how to sleep properly and how the body behaves at this time.
4. "Book of the Body"– teaches you how to gain physical and mental strength, love your body, and how all this will help in different areas of life.

Sections: Extracurricular activities

Healthy lifestyle.

Preventive work at school.

1. “Proper nutrition”

2. “A healthy generation is the health of the nation”

Smoking prevention.
Prevention of alcoholism and drug addiction.
Prevention of AIDS.
The main directions of prevention in school:
Analysis of a survey on the topic: “Smoking”
Analysis of the situation on tobacco smoking
Analysis of a survey on the topic: “Alcohol”
A comparative analysis of the reasons for and alternatives to drug use among adolescents.
Analysis of questionnaires on HIV/AIDS issues.
Law “On preventing the spread of the disease caused by HIV on the territory of the Russian Federation”

3. “Your choice.”

Conclusion.

Literature.

Healthy lifestyle

A healthy lifestyle is a lifestyle based on the principles of morality, rationally organized, active, working, hardening and, at the same time, protecting from the adverse effects of the environment, allowing one to maintain moral, mental and physical health until old age. Every person has great opportunities to strengthen and maintain their health, to maintain their ability to work, and to be physically active.

The low level of moral culture of the population leads to the growth of socially dangerous phenomena, the scale of which increases exponentially.

Drug addiction, especially among young people, has reached critical levels. Crime and violence are the most obvious results of their spread. Equally serious consequences of drug use are immorality, incomplete education and destruction of life.

Alcohol consumption is also on the rise among teenagers, as alcohol is easily accessible and socially acceptable.

Sometimes people ask, at what age should a healthy lifestyle be promoted? Prevention of bad habits of parents - long before the birth of the child. The first concepts of healthy lifestyle must be instilled in a child from the age when he begins to actively explore the world, i.e. from 2-3 years. And this process must continue continuously throughout human life. It is from school, or even better in a preschool institution, that the foundation of a sober generation should be laid.

In recent years, children are increasingly developing neuroses; more and more often children cannot cope with school difficulties and conflict situations. Having not learned to cope with stress, not being able to express and accept themselves and their feelings, children resort to destructive forms of behavior, ending up in criminal groups, and becoming involved in the use of psychoactive substances. Children aged 8-9 years are registered in drug treatment clinics. Primary school age is considered unproblematic; little attention is paid to it in the literature and is not given special importance in the field of preventing deviant behavior and drug and alcohol use. But it is at this age that many physiological and mental characteristics of the child are formed. Depending on how this period passes, his future life depends.

Primary school age is a period of intensive assimilation of a variety of rules, not only educational, but also social life. They literally absorb all the information that children of this age receive from the outside world like sponges. In addition, children of this age are most receptive to what adults tell them. Therefore, prevention of deviant behavior and substance abuse must be carried out already at primary school age, even before children acquire maladaptive forms of behavior and begin to use alcohol, drugs and other psychoactive substances. Children care about how they acquire new knowledge. If this process is imposed and forced, children will not learn new information. Education should acquire personal meaning, be not just a dry formula, but a living source.

Preventive work with adolescents must be carried out very subtly, without disclosing the technology of production and use of a particular drug (about where and how narcotic plants grow, how drugs are made, how they are used, their appearance, etc.). Such information may provoke them to try drugs and other toxic substances

Carry out work in a differentiated manner, without intimidation or risk. It is known that teenagers consider any risk to be completely natural, and intimidation without a deep explanation of the problem sometimes has an immediate effect

It is necessary to talk about the unpredictability of drug addiction and substance abuse, that a drug explosion can be instantaneous from the first sip, inhalation or injection, to talk not just about physiology in general, but specifically about the effect of a drug on the brain: that the processes occurring in the body after taking a drug, are in many ways similar to what happens in mental disorders. To show that the consumption of drugs, alcohol and tobacco is now unfashionable and has an extremely harmful effect on the athletic capabilities of a young man and on the appearance of a girl. Emphasize in the conversation that a drug addict or substance abuser is an automaton, a robot controlled by drugs and other poisons. When revealing to students the dangers of alcohol consumption, the main attention should be focused on the enormous damage that drunkenness and alcoholism cause to the country's economy, productivity and quality of work, and people's working capacity.

It is necessary to convince teenagers that life can provide them with a lot of interesting things, that there are no insoluble problems or hopeless situations. Involving teenagers in social activities that will require them to develop positive qualities will help prevent deviant behavior. The teacher’s task is to develop an enlightened teenager into a socially caring person who will be able to resist drug addiction in any situation.

Preventive work at school

The municipal educational institution “Ivanovo Secondary School” is located in the Stupinsky district of the Moscow region. The school is rural, therefore it has its own specifics, one of which is the large role of the teaching staff not only in teaching, but also in education, since parents mostly work outside the village, return home late and are primarily occupied with the problem of making money. Many modern parents do not devote enough time to communicating with their children and do not have a sufficient level of psychological, pedagogical and legal culture. They cannot provide the necessary educational influence, psychological and social support, as a result of which adolescents find themselves lonely and psychologically helpless due to the loss of contact with their parents.

Among the population there is a large proportion of indifference, neutrality and tolerance towards the negative phenomena happening around; parents are very often subject to the erroneous illusion of believing that the scourge of drug addiction cannot affect their child. This to some extent reflects the effect of “addiction”, and in some cases the awareness of one’s own powerlessness in the fight not just against drug addiction, but in the fight for the physical and mental health of a particular loved one, relative, friend, acquaintance.

There are 123 people studying at the school, single-parent families - 31, large families - 8 - 15 people, warded families - 1, low-income families - 37, registered at the High School - 9 people, disadvantaged families registered with the KDN and ZP - 3..

All members of the teaching staff take part in the anti-alcohol work of the school, regardless of the subject they teach - there is a fairly wide field of activity for everyone. We strive to expand social connections - we involve in this work parents of students, employees of the Department of Children's Services of the State Department of Internal Affairs, KDN and ZP. specialists from organizations carrying out preventive work (“Optimalist Moscow Region”, crisis center “Nadezhda”). The main thing is the combination of educational, social and medical measures within the framework of primary, secondary and tertiary prevention, ensuring the achievement of a common result:

• reducing the demand and, consequently, the prevalence of drugs among children and youth and their involvement in drug addiction and subculture;
• reducing the incidence of drug addiction, substance abuse and alcoholism;
• reducing the medical and social consequences of substance abuse (PAS).

We believe it is possible to stop the flow of negative phenomena among adolescents through the revival of moral ideals that help a person determine his position in life, and through widespread promotion of a healthy lifestyle.

One of the main activities of the school is the prevention of socially dangerous phenomena and the formation of a healthy lifestyle.

Goal: raising the prestige of moral values ​​and a healthy lifestyle among teenagers.

The school has accumulated some positive experience in the prevention of neglect and juvenile delinquency, drug addiction, HIV infection and other socially dangerous phenomena, and in the formation of a healthy lifestyle among students and their parents.

The school administration works closely with various departments of the prevention system.

So, for example, at the beginning of each school year, joint activities with the Department of Children's Affairs of the State Department of Internal Affairs are planned to organize preventive work with minors who are in a socially dangerous situation.

The school has created a system for collecting, processing, and storing information, including operational information, on various categories of students and their families, as well as areas of preventive activities (employment, student health, etc.).

Preventive work begins with the elimination of risk factors. At the very beginning of education, the families of schoolchildren are studied, the prevailing views on drugs and the characteristics of “anti-drug” behavior and education are revealed. As a result, you can already foresee in advance which of the schoolchildren can become a kind of leader among the children. The onset of nicotine and alcohol use by adolescents is a clear sign of abnormal personality development. There could be two reasons:

1. education by others (usually adults) in a teenager to have an uncritical attitude towards drugs as a natural, acceptable, desirable and even necessary component of life;
2. the student’s insufficiently developed need for learning, his loss of this need, alienation from school and, as a result, the transition from the school community to the environment of street groups.

In addition to the lack of need to study, there are a number of circumstances that contribute to a teenager’s involvement in drugs. A common prerequisite for behavioral deviations in adolescence and adolescence, including such a type of drug addiction as alcohol consumption, is personal immaturity. In adolescence, the desire for self-affirmation is extremely strong, both among peers and in communication with adults, the tendency to imitate, and to protest against the tutelage of elders. A situation is created when a teenager strives to live “like an adult,” without having the experience or knowledge to do so. He is still poorly versed in various patterns of social behavior and does not always choose the best ones to emulate. The same is true with views on drugs. The teenager involuntarily joins the dominant attitude towards them in his immediate environment.

Particular attention is paid to a group of students who have negative deviations in their behavior. Such teenagers communicate with each other every day, spending 6-8 hours together.

Together with the outpatient doctor, deviations in the student’s health are identified; if necessary, parents are advised to show the child to a specialist, including a child psychiatrist.

In the process of collecting primary information, we get the opportunity to identify the categories of families most in need of social and psychological-pedagogical support (disabled people, large families, wards, children at risk, teenagers in high school, external (ODN, KDN and ZP), families, those in a socially dangerous situation, etc.).

There is positive experience in organizing preventive work with students. There is a Prevention Council. Representatives of the school's Student Council are invited to meetings and work under their sponsorship with underachieving children. Student government bodies: create a school-wide volunteer movement (12 people - students in grades 7–11), conduct sociological surveys, and participate in anti-drug events.

In order to prevent and promote a healthy lifestyle, the following programs have been introduced at school:

• “Proper nutrition” in the amount of 15 hours, due to classes in an extended day group.
• “A healthy generation is the health of the nation” in the amount of 12 hours in the 5th grade and 8 hours in the 6th, 7th and 8th grades due to life safety lessons, biology and class hours.
• “Your choice” in the amount of 8 hours in grades 10 and 11 at the expense of class hours.

Goals:

• attracting minors, especially those in difficult life situations, to engage in socially significant activities,
• prevention of all types of addiction and promotion of healthy lifestyle
• maintaining and strengthening the health of students.
• attracting public attention to the problem of preserving and strengthening children's health.
• creating a system of interconnection and cooperation with all interested services.

Tasks:

• reducing the incidence of students;
• compliance with valeological requirements in classes;
• formation of a healthy lifestyle among teachers, students and parents;
• formation of a system of sports and recreational work;
• conducting explanatory work with minors on legal topics,
• organization of joint work of all interested services aimed at preserving and strengthening the health of students,
• professional guidance for students

Brief rationale

Statistical data for the last three years show a high morbidity rate among the child population in the village. Ivanovskoe. The analysis showed that this is due to the deterioration of the socio-economic situation, a decrease in the level of health of parents and children, and heredity. Students and their parents have not developed a value-based attitude towards their health, which is explained by insufficient promotion of pedagogical and medical knowledge and a healthy lifestyle.

The teaching staff of the school, employees of the Ivanovo outpatient clinic, the Central State Medical Examination Center, organizations carrying out preventive work and parents take part in the work to preserve and strengthen the health of students.

Expected results

1. Reducing the incidence of school-age children.
2. Creation of a functioning system of work with rural society and other organizations to promote a healthy lifestyle.
3. Formation of a healthy lifestyle in the family.
4. Development and compliance with valeological requirements in the classroom.
5. Improving student nutrition.
6. Increasing the level of material and technical equipment of the school.

Implementation activities.

• improving the school's logistics
• use of health-saving technologies in the educational process; diagnostics, correction and development of students;
• compliance with valeological requirements in classes (physical education minutes, active breaks);
• formation of a system of sports and recreational work;
• monitoring the implementation of measures to strengthen and preserve the health of students;
• infectious disease control;

In elementary schools, “Proper Nutrition” is held during club hour in an extended day group.

A healthy lifestyle is a way of life based on the principles of morality, rationally organized, active, working, hardening and, at the same time, protecting from the adverse effects of the environment, allowing one to maintain moral, mental and physical health until old age. Every person has great opportunities to strengthen and maintain their health, to maintain their ability to work, and to be physically active.

A healthy lifestyle is a person’s way of life aimed at preventing diseases and promoting health. The concept of “healthy lifestyle” has not yet been clearly defined. Representatives of the philosophical and sociological school consider a healthy lifestyle as a global social problem, an integral part of the life of society as a whole.

In the psychological and pedagogical direction, a healthy lifestyle is considered from the point of view of consciousness, human psychology, and motivation. There are other points of view (for example, medical and biological), but there is no sharp line between them, since they are aimed at solving one problem - strengthening the health of the individual.

Physical education is one of the main components of a healthy lifestyle. A healthy lifestyle is a prerequisite for the development of various aspects of human life, the achievement of active longevity and the full performance of social functions, for active participation in labor, social, family, and leisure forms of life.

The relevance of a healthy lifestyle is caused by an increase and change in the nature of stress on the human body due to the complication of social life, increasing risks of a man-made, environmental, psychological, political and military nature, provoking negative changes in health.

In the modern world, six out of ten dead people die due to various non-communicable diseases, three due to contagious diseases, malnutrition and certain conditions: pregnancy, childbirth, the postpartum and perinatal periods, one due to accidents and injuries. Topping the list of the most dangerous risk factors for premature death is high blood pressure, which is responsible for 13 percent of all deaths.

Alcoholic beverages produced illegally and in a handicraft manner cause enormous harm, since they can often be poisonous and are not subject to government control. Smoking is the main reason why European men die more often than women. In this regard, it remains to be recalled that in September of this year, the head of the Ministry of Health and Social Development of the Russian Federation named the main factors influencing the mortality rate of citizens of our country. According to the data available to the minister, 17.1 percent of the total mortality rate is attributed to the use of tobacco products, 12.9 percent to an unbalanced diet, 12.5 percent to excess weight and 11.9 percent to alcohol consumption. Alcohol consumption is responsible for 351,000 cancer deaths per year. Preventable health risks (drinking, smoking, obesity, poor diet, etc.) reduce life expectancy by almost seven years worldwide. They claim more lives than any infectious epidemic! The goal of a healthy lifestyle is to lay the right foundation for the younger generation. A healthy lifestyle should become fashionable, important and an integral attribute of the life of a modern person.

Health is an invaluable asset not only for every person, but also for the entire society. When meeting or parting with close and dear people, we wish them good and good health, since this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main tasks of life, overcome difficulties, and, if necessary, significant overloads. Scientific evidence suggests that most people, if they follow good hygiene rules, have the opportunity to live to 100 years or more.

Unfortunately, many people do not follow the simplest, science-based norms of a healthy lifestyle. There are a number of regime points that a person must certainly observe.

Day and rest routine. Labor is the true core and basis of a person’s healthy life regimen. There is a misconception about the harmful effects of labor allegedly causing “wear and tear” of the body, excessive consumption of energy and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but, on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training during labor strengthens our body. In the observed cases of overstrain and overwork of a person, it is not the work itself that is to blame, but the incorrect work regime. It is necessary to correctly and skillfully distribute forces while performing work, both physical and mental. A necessary condition for maintaining health during work is the alternation of work and rest. Rest after work does not mean a state of complete rest. It is desirable that the nature of rest be opposite to the nature of a person’s work (the “contrasting” principle of constructing rest).

Sleeping mode. To maintain the normal functioning of the nervous system and the entire body, proper sleep is of great importance. The great Russian physiologist I.P. Pavlov pointed out that sleep is a kind of inhibition that protects the nervous system from excessive tension and fatigue. Sleep should be long enough and deep. If a person sleeps little, then he gets up in the morning irritated, overwhelmed, and sometimes with a headache.

It is impossible for all people without exception to determine the time needed for sleep. The need for sleep varies from person to person. On average, this norm is about 8 hours. To create conditions for normal, sound and restful sleep, you need 1-1.5 hours. Before going to bed, stop intense mental work. It is advisable to go to bed at the same time - this helps you fall asleep quickly. Neglecting these simple rules of sleep hygiene causes negative effects. Sleep becomes shallow and restless, as a result of which, as a rule, insomnia and certain disorders in the activity of the nervous system develop over time. Physical activity. For knowledge workers, systematic physical education and sports acquires exceptional importance. It is known that even in a healthy and not old person, if he is not trained, leads a sedentary lifestyle and does not engage in physical exercise, with the slightest physical exertion his breathing quickens and his heartbeat appears. On the contrary, a trained person can easily cope with significant physical activity. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles.

Physical education and sports are also very useful for people who work physically, since their work is often associated with the load of a particular muscle group, and not the entire musculature as a whole. Daily morning exercises are a mandatory minimum of physical training. Daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. Walking as part of your daily exercise routine is beneficial for everyone. It relieves the stress of a working day, calms excited nerve centers, and regulates breathing. Walking is best done according to the principle of cross-country walking: 0.5 -1 km at a slow walking pace, then the same amount at a fast athletic pace.

Schedule. A special place in a healthy life regime belongs to the daily routine, a certain rhythm of human life and activity. Each person’s routine should include a certain time for work, rest, eating, and sleep. The daily routine of different people can and should be different depending on the nature of the work, living conditions, habits and inclinations, however, even here there must be a certain daily rhythm and daily routine. It is necessary to provide sufficient time for sleep and rest. Breaks between meals should not exceed 5-6 hours. Hardening. An important preventive measure against colds is systematic hardening of the body. It is best to start it from childhood. The simplest method of hardening is air baths. Water procedures are also of great importance in the hardening system; they strengthen the nervous system, have a beneficial effect on the heart and blood vessels, normalize blood pressure, and improve metabolism. Physically healthy and seasoned people, subject to certain conditions, can carry out water procedures outdoors and in winter