Rhetorical question: do you want to live long, look young and feel good? Then start the reboot program: make changes in your life, and the sooner the better. Moreover, the new year that has come is an excellent reason to renew your lifestyle.

This has happened to you before, and more than once. January comes, and you decide that this year, finally, you will start leading a healthy lifestyle, go in for sports, quit drinking (well, perhaps a glass for New Year's and on your birthday) and lose 10 kg. ..

But you need to have tremendous willpower to implement such global plans, and most of us, faced with the "resistance of the material" - our body, very quickly give up and retreat.

Therefore, we suggest that you start with small and simple changes that anyone can easily and without stress can make into their usual existence. Moreover, these useful things will not require special costs from you - neither energy nor financial, but they guarantee you positive changes that you will feel throughout the 12 months of the new year.

1. Sleep is the most important source of energy

We spend about a third of our lives in sleep. But two-thirds of us don't get enough sleep overnight. Lack of sleep affects our mood and ability to concentrate. Plus, it lowers immunity and increases your risk of developing hypertension, heart disease, and even cancer. Therefore, taking care of the quality of sleep should be a priority, and for this, follow these simple guidelines:

• Keep your feet warm at all times, sleep in soft, comfortable socks: cold feet will keep you awake, and it’s a surefire way to catch a cold.
• Remove the TV from the bedroom. Of course, watching an exciting movie before bed is pleasant, but it excites and makes it difficult to fall asleep.
• Sleep in complete darkness. Even a small gap in the curtains or a dim light from a night light slows down the production of melatonin, the hormone responsible for sound sleep.

2. More fiber

It's an easy way to lower blood cholesterol, your risk of heart disease and diabetes, and help you keep your weight in check. 18 grams of fiber is the minimum you need per day and it's easy to get: swap out "white" pasta, rice, bread, cereal or muesli for durum flour pasta, whole grains and unpolished cereals, add oatmeal, beans and nuts, eat more fruits and vegetables - and you will soon experience positive changes.

3. A clear view of things

Three servings of vegetables and fruits daily (a serving is 1 large apple, orange or 200 g of vegetables) will help prevent or slow down the development of cataracts and reduce the risk of age-related macular degeneration (macular degeneration) by about 3 times. Retinal dystrophy is one of the most common causes of deteriorating vision in older people. Add fatty fish and you can cut your risk of eye diseases by 4 times! Studies show that people who eat a lot of oily fish rich in valuable Omega-3 fatty acids have a 39% lower risk of macular degeneration.

4. Protect your back

In Russia, by the age of 30, about 90% of the population has back problems, and this is very serious: if you do not take action, then spinal diseases can develop, which in almost half of the cases lead to disability!

Anyone who is forced to stay for a long time in a monotonous position that causes static muscle tension (driving a car, working at a computer, flying or long bus journeys, etc.) and / or experiencing muscle overload (playing sports, working at a summer cottage, lifting weights) , sooner or later begin to feel back pain. Pain is the body's signal about pathological changes in the spine. A few simple back exercises will help you to strengthen the "muscle corset" that supports the spine. If you do them little by little and often - 3 times a day and 5 days a week, in a month and a half you will feel the result.

Simple Ways to Really Lose Weight

• Take a walk in the fresh air. Hiking will help you lose 8 kg in 3 months. First, determine your baseline - the number of steps you take in a day. To do this, carry your pedometer with you for three days. Then divide the resulting number by 3, and you will find out how many steps you take on average per day, this will be your norm. Aim to take an additional 1,500 steps above your norm daily, increasing that number by 500 steps each week, and your weight will drop rapidly.
• Stop snacking. Remove chips, crackers, chocolates and other snacks from your eyes that you are used to mechanically absorbing in the evenings at the TV, in the morning with tea or coffee, at work, burying your eyes in the monitor and automatically running your fingers into a bag of cookies, and you will cut your diet to a minimum. 250 kcal per day. And this means minus 1 kg per month or 12 kg per year!
• Cut back on liquid calories. This small change in diet can have a significant effect on your body. Cappuccino and latte coffee (coffee with hot frothed milk and sugar), milkshakes and ready-made juices (we're not even talking about carbonated drinks) can add several hundred calories to what we consume every day. Substitute a cappuccino or latte with at least 200 calories in your average cup for plain tea or coffee with skim milk. And dilute the juice from the bag with water in a ratio of 1/1. This will save you an extra 300 kcal per day, that is, 2100 kcal per week and 5.5 kg per year.
• Eat less salt. This not only helps to reduce the risk of developing hypertension and relieves unnecessary stress on the kidneys. Reducing salt intake will help regulate the water-salt balance and reduce weight by 1-1.5 kg in 3 months.

• Keep straight. First, evaluate how you hold up. Stand directly in front of the mirror and carefully examine your shoulders to see if you are keeping them straight. Then stand sideways. If your shoulders are forward and your head is tilted down, imagine a spring coming down from the ceiling and pulling you straight up by the top of your head so that your neck, shoulders, and back are straightened and stretched.
  The body weight should be distributed equally on both legs, the chest and shoulders should be expanded, and the abdominal muscles should be slightly tense. But maintaining the correct posture does not mean becoming stiff at attention. You need to stand straight, but so that you can breathe freely, feeling a slight tension in the abdominal muscles and between the shoulder blades.
• Relax your shoulders. Many women hunch over while sitting at their desks or simply thinking. If you notice this habit, try to get rid of it, relax your shoulders as soon as you feel yourself starting to slouch.
• Flatten your shoulder blades. While standing, try to bring your shoulder blades together, while pulling your shoulders. Stay in this position for 10 seconds and then relax. Repeat the exercise at least 3-4 times. This strengthens your upper back muscles and prevents you from slouching.
• Shrug your shoulders. Special exercise for shoulders: Raise your shoulders to your ears and then lower them. Repeat 3-4 times.

5. Use a brush

Not only for brushing your teeth, but for the whole body. Massage the body with a special brush before showering - this tones the blood vessels and activates blood circulation. In addition, this procedure helps to maintain the skin in excellent condition and also strengthens the immune system. Using a long-handled natural bristle brush, massage your body starting at your feet and working upward towards your heart. Avoid delicate areas, enlarged veins, and damaged skin.

6. Strengthen your pelvic muscles

Almost every woman knows that the pelvic floor muscles - they are also called "intimate muscles" - need to be regularly trained and strengthened. But, judging by the polls, the information that every fifth woman over 40 has problems with urinary incontinence (the so-called "stress incontinence") due to weakness of the intimate muscles came as a surprise to many.

It is better to train these muscles often and little by little - let such training become your useful daily habit, just like showering and brushing your teeth. Exercises can be performed at any time and in any position: when you are on the phone or stop at a crossing, waiting for the traffic light to turn green, while you wait for the bus, etc. If you do them regularly, it will help you get rid of most of the problems associated with pelvic muscle weakness in just three months. And for those who do not know what these exercises are and how to do them, we advise you to go to any site by typing "Kegel exercises" in the search box.

7. Silence is gold

Loud music has the same effect on your ears as aging has on the entire body - excessively loud sounds damage the tiny hair cells in the ear canals, which convert sound vibrations into nerve impulses. Under prolonged exposure to loud sounds, strong vibrations arise that flatten the hair cells, and they gradually die. It is not possible to strengthen or replace these hair cells, and hearing is permanently impaired. So, the louder the sound, the more damage your hearing is. Sound power is measured in decibels. The decibel level when speaking in a normal tone is 60. Any sound with a power over 80 decibels - this is the approximate level of noise on a busy city street - is already potentially harmful to the ear. The first symptoms of trouble are the appearance of noise and ringing in the ears, and more often they appear in headphone enthusiasts. More than half of people over 50 suffer from hearing loss, so let's protect our ears now. Better to "get bored" in silence than to lose your hearing in the not-so-distant future.

8. Manage your anger

Numerous studies have shown that anger and irritability in women leads to a range of health problems, including depression, high blood pressure, heart disease, arthritis, stress, drug and alcohol dependence, and obesity.

Women who tend to vent their anger are 2 times more likely to develop breast cancer and are most often unhappy in marriage. It was also found that poured out anger only provokes more anger.

Start now, but ...

• Be realistic, assessing their ability to achieve goals: the availability of free time, work schedule and home plans - all this must be taken into account. And do not try to achieve everything at once, move towards the goal in small steps. Instead of trying to lose 10 kg in a month and get discouraged that it is unattainable, start with 500 g per week. It's not difficult at all, and the results will be a good incentive.
• Prepare yourself mentally. Determine the exact date - the starting point from which you will begin to implement these small changes in your life. Psychologists advise you to acquire new habits - rituals that will help you achieve your goal.
• Learn from your mistakes. If everything went wrong, analyze the situation, determine what was in the way, and this will help to quickly put things right.
• Share your plans with loved ones that you trust. Then they will be able to support you and encourage you in your useful endeavors.

But the suppression of negative emotions can be unsafe for the heart and blood vessels - it is not for nothing that secretive people who harbor feelings in themselves are prone to heart attacks. What to do - scream or hold back? Learn to switch emotions.

• To channel the energy of destruction in a peaceful direction, give yourself a lot of physical activity. For example, do your household chores. Clean the apartment, cook, wash the dishes, iron. This helps to cope with the accumulated flow of negative energy. In addition, household chores can help you calm down, because you can immediately see the result of your work. And nothing cheers you up like cleanliness and comfort in the house.
• If you are overwhelmed with emotions, count to ten before you say anything. Do not give in to the first impulse, do not express in anger what you will then have to worry about and apologize for. Count very slowly and take a deep breath for each count. If you have counted to ten, but have not calmed down, change your place - leave the room.
• Ask yourself: Is this whole situation that made you angry really that catastrophic? Is something threatening your life or your loved ones? This will help you realize that everything is not as bad as you thought in a burst of emotion.

9. Talk to Mom

Study and clarify your family history. You should be aware of the health status of not only your parents, but also your grandparents. Diseases such as cancer, cardiovascular disease, high cholesterol, diabetes, osteoporosis, glaucoma, and depression can be inherited. Accurate information about hereditary predisposition is often vital - timely prevention will help you prevent disease and protect your health and life.

10. Take care of your bones

• Run up and down stairs 5 times a day Is a great way to strengthen the leg and back muscles that protect the hip bones and spine. If it is difficult for you to run, go down and ascend at a fairly fast pace - along the stairs of 3-4 floors.
• Eat less protein mainly animal protein, which is rich in meat. Excessive protein disrupts the acid balance in the body, neutralizing substances that prevent calcium from leaching from the bones.
• Cut back on soda and caffeine- these substances disrupt metabolic processes and the balance of calcium in the body, due to which bones lose strength and become more fragile.

The issue of a healthy lifestyle is relevant for both young and old people. It is about the physical and psychological health of a person. Many in the modern world are concerned about leading a healthy lifestyle, how to find willpower and motivation. In theory, the question seems simple and straightforward, but in practice everything turns out to be much more complicated.

Why you can't change your life

The last meal should be no later than 2-3 hours before bedtime. The maximum interval between meals is 6 hours.

It is important! Don't make the common mistake - starving yourself will lead to physical and emotional exhaustion.

Daily regime

The human body gradually gets used to a certain rhythm of life. The question is how to start a healthy lifestyle and force the body to rebuild?

First of all, write down on paper what your ideal day should be:

• you need to wake up and eat at the same time every day;
• you should sleep at least 7 hours;
• be sure to set aside time for your favorite hobby.

Remember that after a hard day at work, you should end up with psychological and emotional relaxation. What could it be? Consider combining an enjoyable vacation with a rewarding sport. Get a pass to the pool, tennis club or go bowling with friends.

It is important! Many, wondering how to start leading a healthy lifestyle, mistakenly believe that this is, first of all, a rejection of pleasures. Success can only be achieved by feeling pleasure and enjoyment from new sensations and rules. A new daily routine shouldn't be a burden.

Read more about the daily routine of a successful person in the article.

Get support

It is much easier to change when you are supported by friends and relatives. There are much more chances to "break" when people from the inner circle do not support, but, on the contrary, are persuaded to give up the diet, have a drink at a party, or skip a workout.

How to start a healthy lifestyle when there are such people around? First of all, you need to temporarily limit communication with them, until the new regime becomes a habit. Learn to refuse culturally and politely and at the same time thank for your support. Read about the secrets of interpersonal relationships in the section.

It is important! Try to find a group of like-minded people and try to spend as much time in their company as possible. Here you will be offered moral support and will show you how to transform your life and yourself as quickly and easily as possible.

Spiritual balance

Give yourself a word that you will no longer get upset over trifles. Take life philosophically - if the situation cannot be changed, then you should not worry about it. Try to find something positive and good in every event.

Relaxation

Be sure to take time to take care of yourself - visit spa salons, pamper yourself with cosmetic procedures, massage, take relaxing baths. This is necessary not only to maintain external attractiveness, but also for spiritual harmony and tranquility. Taking care of his appearance, a person is distracted from worries, relaxes and calms down. Be sure to keep your hair and hands clean, because external cleanliness entails internal cleanliness and streamlines thoughts.

It is important! Make it a rule to go to the sauna - this is an effective and pleasant way to prevent various pathologies and a full, relaxing rest.

Disease prevention

When it comes to a healthy lifestyle, one should not overlook such an important point as physical fulfillment. It is much easier to prevent a disease than to spend time, effort and money on its treatment in the future.
First of all, if possible, protect yourself from external negative factors and give up bad habits. Ventilate the area regularly, even in winter, practice hardening, but do it gradually, starting with rubdowns. Strengthen. Yoga is an excellent prevention of disease. Such an oriental practice supports physical and emotional health, but in this matter you need to show attention and find a good coach who can push you towards self-development and reveal your inner energy resources.
- this is a whole philosophy, the purpose of which is to make oneself better, to achieve personal growth. Start today to see and feel real results tomorrow.
Practical recommendations - how to change your life - watch the video.

Good day, dear readers! Today I want to tell you about a healthy lifestyle, where to start and what exactly needs to be done in order not to harm yourself and so that it becomes not a weekly attempt, but really a lifestyle. The title of the article indicates the age of 30 years, and for good reason, because it is during this period that people begin to understand the value of well-being, youth and the absence of diseases. Time goes by and you need to do something to keep your energy longer.

A little information

What do you think is a healthy lifestyle? Lack of bad habits, exercise in the morning and sometimes a diet aimed at cleansing from toxins? But no, at least not only that. Because in fact, this is our thinking, the choice to live consciously, that is, to understand not only what and why we do, but also eat and drink. This is an understanding of the consequences of their actions on the body.

In order to really lead it, a person must be motivated to do so. So that there are no excuses that conditions or finances do not allow you to go in for sports. That there is no time to cook healthy food, because it is much faster to have a hamburger snack on the way to work. That there are so many holidays ahead, and how can I not drink alcohol during them, that I will start living differently from Monday and so on.

Motivation lies in realizing the value of health and the desire to preserve it, first of all, and only then losing weight, the desire to pump up muscle volume, and so on. And it doesn't matter at what age you decide to take care of yourself, at 30 or 60, the main thing is to start the movement in small steps. After all, for a certain number of years your everyday life has been devoted to completely different goals, and if now you suddenly begin to act, starting to intensely limit yourself in something, demanding more activity and the like, you will organize colossal stress for the body and psyche.

Top 10 rules

1 thinking

So, you should start, as I said, with your thinking. How many times have you caught yourself staring thoughtfully at the contents of the refrigerator? How many times have you eaten something without feeling the need at all, that is, already being not hungry? Formation of the habit of only benefiting oneself begins with the inclusion of the mind and the ability to set goals. Learn to comprehend your every action, at first you will have to make a lot of efforts for this, but then this process will occur unconsciously. For motivation, if it's not enough, you can think of punishments. For example, I ate too much - plus 30 minutes to jog or swim, or some maximum number of push-ups for you.

2 willpower

It also needs to be developed. That is, do not feel sorry for yourself when you are tired, it is not tasty, or you cannot finish the exercise. Make it a rule: "When you decide, you do it, and no indulgences."

Self-control, the ability to take responsibility for your actions and life - the skills of a mature adult

And I'm not talking about age, but about the formation, development of a person who is able to achieve success and live a full, rich and happy life, satisfying his needs and receiving recognition and respect from others. And there are no problems with self-esteem in a person who develops his willpower. He is self-sufficient, confident and knows not only his own advantages, but also the limitations that he is trying to gradually overcome.

3 fighting addictions

Unfortunately, in our society there is still the promotion of alcohol and cigarettes. Big boards, advertisements on TV, on the Internet and in magazines show us the image of a successful person, for some reason, with a glass of wine and smoking a cigar. And then it seems that this is normal, it is a business card indicating the level of achievement, and that beer is not alcohol, but the choice of strong men.

4 food intake

Review your diet, the number of meals, the presence of vitamins and other nutrients. It is important not to eat a few hours before bedtime, otherwise give the stomach an increased work, which will not have a very good effect on the state of the body. You also need to eat in small portions five times a day. In order not to forget about this, there is a little trick, get 5 magnets, which you will move after each meal.

Refuse the use of semi-finished products and products with an "eternal shelf life". It is better to be hungry than to receive an additional portion of toxins and harmful substances. The only thing, so that it is not particularly sad, you can not “give up” on your favorite food, but simply indulge yourself with it from time to time as an encouragement. Otherwise, you will not have any satisfaction and joy from such a way of life, and then there will be a threat of its termination.

In general, a nutritionist will tell you how to eat right, he will make a menu and a list of products that you personally need for you based on the results obtained about your health.

5.Sport

Well, what can be a healthy lifestyle without sports? Even if you don’t have enough money to pay for going to the gym and the like, there are many ways to do it for free, starting with trivial exercises and jogging. The main thing here is not to let yourself relax, the habit is formed in 21 days. You can read about it. Then you yourself will feel the need to run or swim, stretch your muscles and do stretching.

If you use public transport, try to get up a little earlier and walk halfway to work. Get out into nature more often and give yourself a load at every opportunity. Physical culture is not just a set of exercises, it is a human activity aimed at strengthening and maintaining health. Therefore, training once a week is just a tick for your own calming.

6 meditation

Do not forget about the benefits of meditation, because with its help you will heal not only the body, but also the soul. By the way, it helps to develop the will and the ability to concentrate, which increases cognitive abilities, for example, memory. The basics of meditation are described in detail, so even a beginner can handle it at home.

7 sleep

I have repeatedly spoken about the benefits of sleep, if the regime is disturbed, the body does not have time to recover, and the biological rhythms of a person get lost. This leads to depression, various diseases, chronic fatigue and many other dire consequences. So remember: you need to sleep at least 8 hours a day, and go to bed no later than 12 o'clock at night, otherwise there will be no sense in rest. The basic rules for healthy sleep, you will learn in. Do not forget to subscribe to updates in order to receive important information about health and self-development, to your mail. I promise that there will be no spam, tk. I also receive a message in the mail, a million of some incomprehensible messages a day.

8. Make yourself fasting days or fasting for one day.

This will enable the body to remove some of the toxins, gain strength and rest. It is not for nothing that posts are invented in religion. Moreover, not only in Christianity and Islam, many religions emphasize the need to cleanse the body and mind, limiting oneself in food and doing good deeds. Fasting strengthens the spirit, and by the way, willpower. Make it a rule to eat only vegetables or just drink water at least once a week.

9 drink purified water

And as often as possible, because the ability to restore and control your water balance is the prevention of obesity and other terrible, unpleasant diseases. After all, we are 80% water, and we drink soda, teas and coffee, which does not help the body to recover at all. Yes, the feeling of thirst stops, but for our cells juice and tea are not moisture. Look here for more

10 stress

Whatever your everyday life, there is no escape from stress and negative experiences, this is the reality. But often people try to keep them in themselves, either by getting used to controlling emotions, or because there is a ban on their manifestation. For example, it is difficult to express anger to a directive boss; this may end the work in his organization. Either envy of a beautiful friend “eats up”, or resentment against her husband is accumulating every day. It doesn't matter what emotions, the most important thing is to express them, get rid of them, then a space appears inside for something light and joyful. Therefore, draw, learn to box, run, hit the pillow, but release all the negative, only in safe conditions. All this, we talked about in previous articles.

The formation of a healthy lifestyle today is an urgent topic for any person, be it an adult or a child, a schoolboy or a student. Sometimes in the family, parents bring up a culture of a healthy lifestyle in their children, starting from preschool age. Kindergartens, schools, the media today are actively promoting healthy lifestyles and its constituent elements: physical education, gymnastics and a variety of diets. There are reasons for this trend.

The thing is that modern life requires a person to invest their labor, time and, most importantly, health in order to achieve their own goals. The situation is also exacerbated by poor ecology, sedentary working conditions, poor-quality products and poor diet, harmful radiation from a variety of technology and many other factors that can affect our mental and physical well-being. Despite the fact that modern medicine has achieved significant success in the treatment of a wide variety of diseases, it often turns out to be powerless in cases where the human body is no longer able to fight the disease even with the help of drugs and medical measures. In order to avoid such cases, you need to know and follow special preventive techniques and rules, which are the basis of a healthy lifestyle.

In this training, we offer you a series of free online lessons on how to lead a healthy lifestyle, form healthy eating habits, exercise and exercise for yourself, how to build an optimal daily routine, and also maintain your mental health. The course program is designed to help everyone form their own healthy lifestyle system.

The concept of a healthy lifestyle, or what is it?

Healthy lifestyle (Healthy lifestyle) is a person's skill, which consists in the ability to perform special actions (or, on the contrary, to refuse to perform such actions), aimed at maintaining and improving his health and preventing diseases.

Disease prevention is called a system of measures to prevent or eliminate the causes of the disease. Prevention can be of different levels: primary prevention is a system of measures to eliminate the causes and factors of the onset of diseases, secondary prevention is the prevention of the progression of an existing disease, and tertiary prevention is the prevention of recurrence of diseases. Within the framework of a healthy lifestyle, it is customary to consider precisely the primary prevention of diseases.

Have the ability to lead a healthy lifestyle - this means having special knowledge about what is useful and what is not, how to discipline yourself, build the correct daily routine, as well as perform special procedures and eat the right food.

Why lead a healthy life?

Each of us has our own physical and mental characteristics, some of which are transmitted to us at the genetic level. Someone, without performing any physical exercises and special nutritional recommendations, always remains in good shape, someone is not prone to colds, and in winter it is impossible to infect him with acute respiratory infections, someone is able to sleep 4 hours a day and stay awake ... All these abilities are more of an exception to the rule, inherent only to some people. And we can certainly say that there is no ideally healthy person in the world who possesses all the advantages listed above. That is why it is important for us to know our weak points and be able to take all the necessary measures in order to prevent diseases. This is the role of a healthy lifestyle.

The use of healthy lifestyle knowledge can be useful to any person in a variety of situations, for example, it will allow:

1. Correctly educate children (parents, educators, educators and teachers).
2. Living longer and feeling better - absolutely everyone.
3. Do not ruin health in youth for everyone who studies a lot at the student's bench, and who works tirelessly to climb the career ladder.
4. Organize events and make the right decisions if you are related to the organization of human pastime, for example, you are an employer, headmaster or university rector.

It is worth noting that the culture of a healthy lifestyle affects the quality of life of any person, which is associated with the achievement of longevity, the ability to fully perform social functions and actively participate in family, work, and social life of society.

How to learn it

Many of us sometimes think about how to lead a healthy lifestyle: exercise or eat in moderation and balance. But often things never go further than promises to oneself that from Monday it is necessary to change one's life. These promises can be repeated many times until a really serious problem arises that is difficult to deal with.

In order not to bring your body to such situations, you need to observe special rules that will help keep you healthy and which you will learn about in the lessons of this course. Compliance with these rules should be purposeful and systemic ... To do this, firstly, you need to decide on what you want to achieve by leading a healthy lifestyle, and put it in front of yourself. Secondly, you need to try and confidently strive for your goal every day. It is very important when leading a healthy lifestyle, as in any other business, to develop a regime, habits and self-discipline.

One of the important habits should be proper nutrition, consisting of a balanced diet and taken in the right mode. Equally important for health are such components as the correct balance of work and rest, sleep, moderate physical activity, understanding the biological rhythms of your body, and much more. However, even a person leading a healthy lifestyle is not immune from all diseases, and therefore it is important to know how to behave correctly in case of illness or injury. To successfully lead a healthy lifestyle, you need to be able to understand your body, learn from your own experience, constantly replenishing the baggage of your knowledge.

A healthy life also requires a complete rejection of bad habits, which can negate all your efforts. You should understand that drinking, smoking, overeating and many other weaknesses only exacerbate the impact of factors associated with poor ecology, mental and labor stress on the human body.

Do you want to test your knowledge?

If you want to test your theoretical knowledge on the topic of the course and understand how it suits you, you can take our test. In each question, only 1 option can be correct. After you have selected one of the options, the system automatically proceeds to the next question.

Healthy lifestyle lessons

Below is a plan for a healthy lifestyle course. In our lessons, we tried to collect everything you need for self-study: information about the key elements and concepts of healthy lifestyle, diagrams and pictures, videos, notes, programs, scenarios, as well as projects of activities aimed at improving health and preventing diseases. We see the key function of this training in the fact that, unlike school essays, reports or classroom hours, from these lessons you will receive not so much theoretical and propaganda knowledge as practical skills that are applicable in the life of every person.

How to take classes

You can take lessons on a healthy lifestyle in any sequence, paying attention to what is interesting to you. The material in the lessons is presented, to some extent, concisely and aimed at general acquaintance with the main principles of a healthy lifestyle. However, there are many practical tips and examples in the tutorials. Among the universal recommendations, the following should be highlighted:

Practice self-discipline. It is the ability to adhere to the correct regime from day to day that is the main component of almost all elements of a healthy lifestyle. In order not to let yourself relax, remember more often that the most important thing is at stake - your health. And if you need other motivational tricks, you can find them in time management training on our website (soon!).

Learn to understand your body. Each person has their own physical and mental characteristics, so no ready-made universal techniques can replace your own experience.

Carefully and dubiously approach any recommendation. Whenever you have doubts about the efficacy and harmlessness of any health advice on our website or in any other source of information, do not follow the recommendation until you are completely sure of it. Try to consult with specialists, doctors, nutritionists, trainers from time to time, as well as read reviews on the Internet - all this will help to avoid mistakes.

In order to master the principles of a healthy lifestyle as effectively as possible, and then form your habits and daily routine, we recommend that you first familiarize yourself with all the lessons of this training, try to perform the proposed exercises and recommendations. After reading all the lessons, you will have enough knowledge to start building your own healthy lifestyle program. You may need additional knowledge. You can find some useful information in the materials discussed below, as well as with the help of ordinary search engines. But remember that everything should be treated somewhat critically, and remember that often by applying some particularly drastic measures to improve health, you run the risk of getting the opposite effect and causing serious damage to your body.

Additional material

In addition to online lessons, in this section we will collect all the useful information about a healthy lifestyle: articles, videos, books, textbooks, notes, diagrams, as well as feedback and recommendations from experts and ordinary people on the practice of applying the principles of healthy lifestyle.

Also, take a look at the Healthy Body category in our blog, where you can read articles such as.

We assume that it is unlikely that there will be someone who would not dream of being always beautiful, full of energy and happy. Sometimes many people try different sports, gyms, diets, walks in the parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully observes it. Why is this happening? What prevents people from monitoring their health? What do you have to do to look and feel great? And how to live long and successfully? We will try to answer all these questions a little below.

What is a healthy lifestyle?

Today, everyone's life is full of events, technology and temptations. In our developed time, people are used to running somewhere and in a hurry, to be in time for the maximum. Work quickly, learn new things, eat fast food, be treated with drugs with an instant effect. There is no extra minute for relaxation and elementary attention to yourself. However, sooner or later health will fail. It never happens on time and always bears bad fruit.

It's easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of "beast" is this? A healthy lifestyle is a complex of useful habits that only have a positive effect on human life. With its help, you can improve health, increase longevity and be happy. Healthy lifestyle is especially relevant lately. Technological progress, poor ecology and inactivity have a detrimental effect on people. Various kinds of loads appear, leading to diseases, often chronic. In this regard, healthy lifestyle is extremely important for our society.

What does a healthy lifestyle consist of?

Keeping a healthy lifestyle helps everyone to take care and take care of their body. It contributes to its strengthening, stability and strength. This is true only under one condition. You need to use all of its components. There are many classifications of them. We have chosen a simple and meaningful one. So, a healthy lifestyle consists of:

1. proper nutrition;
2. sports;
3. personal hygiene;
4. different types of hardening;
5. refusal or minimizing bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods. They provide the replenishment of the body with various substances that help it grow and function. Proper nutrition should be exceptionally balanced.

A person, especially with a problem of excess weight, should adhere to several principles of proper nutrition:

1. The food should be varied. This means that the diet must include products of both animal and plant origin;
2. The calorie content of the diet should not exceed the daily rate. Each has its own. When calculating your calorie intake, many aspects of your lifestyle are taken into account. For example, the presence of physical activity, excess weight, illness, etc.
3. At least 5 meals a day. They include three main snacks and two snacks. You can't go hungry - it's an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. Thus, you will feel the feeling of fullness in time, do not overeat and enjoy the taste;
5. Chew your food well. This is a salvation for the stomach and the entire digestive system. Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to consume soups daily. They promote the secretion of gastric juice. In this way, soups simplify the process of digesting other dishes;
7. We eat vegetables and fruits rich in vitamins. This is a great snack option. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The rate of water per day is 1.5-2 liters. Tea, coffee and soups don't count. In the morning on an empty stomach a glass of water is drunk. For flavor, you can add lemon;
9. We use fermented milk products. Low fat is best, but not fat-free. They contain healthy protein and promote faster digestion;
10. Don't be lazy, eat only freshly prepared meals. Over time, food loses its beneficial properties.

The rules of healthy eating are quite simple and do not require special skills. Today, a lot of services are available, where everyone will find recipes to their liking, will be able to control the calorie content of dishes and the amount of water consumed.

Sports and physical activity

Our body is our main instrument. With its help, we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. It couldn't be better. Take a car as an example. If it has been idle for many years, it will rust and become unusable. So is our body. The less we move, the greater the risk of disease. It's good if you have a lot of free time. You can go to group classes, work out in the gym, or dance. There are a lot of options. But what if you are a busy person and have almost no free time? Morning exercises are ideal for you. Dedicate 10-15 minutes a day to it and your body will always be in top condition.

On the Internet, you can find a huge amount of information about exercises and morning exercises. In addition to the above, running has an excellent effect on the human body. Jogging in the morning or evening will lift your spirits. By choosing scenic spots for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what kind of physical activity you choose. It is important that you enjoy them.

Personal hygiene and healthy sleep

Hardening

To minimize the risks of diseases, it is worth hardening. It helps the body fight against adverse external factors. There are many known ways to increase resistance and immunity:

1. Taking air baths. This is the most affordable and easy way. Try to often arrange walks in the fresh air, ventilate the premises. Go out of town in the summer. Clean forest air is the best disease prevention;
2. Sunbathing. Exposure to the sun is no less effective for humans. However, you should be careful with him and avoid direct rays at noon. Also, burns and heat strokes should not be allowed;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to the normalization of the work of important organs;
4. Rubdowns- soft and gentle way of hardening. It is suitable even for small children. The process involves rubbing the body with a massage glove, washcloth or wet towel;
5. Dousing with cold water- the most famous way. You can douche in whole or in part. It is important to wipe yourself off with a dry towel after the procedure;
6. Cold and hot shower... The alternation of cold and hot water gives the skin tone, rejuvenates and hardens the body.
7. Winter swimming... This type of hardening requires a responsible and careful attitude. Before starting the procedures, you should consult with your doctor.

Rejection of bad habits

We will not go deep and long talk about the dangers of smoking, alcohol and drugs. This is a well-known fact. We very much hope that each of you, our readers, appreciates your health and has long abandoned these destructive habits or is now on the way to it.