The idea of a he althy lifestyle is not new, but every year it becomes more and more relevant. To be he althy, you need to follow a variety of rules. One of them has to do with planning your day. It would seem, does it really matter what time you go to bed and have dinner ?! However, it is the daily routine of a person leading a he althy lifestyle that is the starting principle.
What is a he althy lifestyle?
The fact that he alth depends on lifestyle was noticed by the distant ancestors of modern people. The ancient Greeks began to formulate the general principles of a he althy life. This concept has evolved with the development of medicine. In the 20th century, it was discovered that a he althy lifestyle and daily routine are interconnected. And following certain rules can greatly reduce the risk of various diseases. He alth is understood not only as an existence without ailments, but also as a productive, active and longstay on this planet. Scientists have begun to explore the components of lifestyle that help in the prevention of disease and improve its quality and duration. And we found out that such a list includes the following phenomena:
- Rejection of any bad habits. The list has changed over the years. Once upon a time, they were understood only as alcohol abuse. About the dangers of tobacco began to speak by historical standards quite recently. Today, all substances that poison the body are harmful, as well as many other abuses, for example, sugar, fat, fast food.
- Proper nutrition. This phenomenon also changes over the years. Today, experts are talking about a balanced diet. The diet should include a certain amount of calories, fats, proteins and carbohydrates.
- Designed physical activity. In connection with technological progress, a person is less and less engaged in natural activity: he does not need to catch up with prey in order to eat. But the body is designed with the obligatory amount of loads received, otherwise it fails faster. Therefore, doctors talk about the need for systematic physical activity for he alth.
- Compliance with the rules of hygiene. Sanitary rules also change greatly as civilization develops. Today, washing hands after going to the bathroom and before eating, brushing your teeth twice a day, etc. is the norm. Hardening should also be included in this part of the lifestyle.
- The daily routine for a he althy lifestyle is also very important. Activity and rest mode is a way to regulatephysiological processes that affect he alth.
- Peace of mind. The relationship of he alth with the psycho-emotional state of a person is no longer in doubt. A person seeking to gain he alth must learn to regulate the manifestation of emotions, overcome stress and maintain reasonable optimism and harmony in the soul.
Compliance with all the rules, according to experts, leads to a significant extension of a quality and productive life without diseases.
The concept of biorhythms
The daily routine for a he althy lifestyle is associated with such a phenomenon as biological rhythms. All living things on earth are subject to them. Biorhythms are the periodic dynamics of the intensity of physiological processes. In humans, psycho-emotional fluctuations can also be associated with them. Rhythms support the functioning of our body. The new science of chronobiology studies the patterns of fluctuations and reveals their significance in people's lives. We, without noticing it ourselves, adapt to various cycles, reacting to them physiologically. So, we are primarily affected by the sun, because we are solar beings. Therefore, you can see fluctuations in biorhythms during the day and year. Less studied, obvious are the changes determined by the lunar cycle. But since antiquity it has been known that this satellite affects the entire Earth and each living being separately. Also, the stage of the life cycle also determines the fluctuations of processes in the body. The change in rhythms is due to the state of the physiological system and changes,for example, during a period of illness.
Biorhythms are associated with such a phenomenon as the biological clock. Our body has an internal sense of time. Human sensors capture external events - daily and seasonal fluctuations, as well as internal processes: heartbeat, blood pressure, breathing rhythm. It is the clock that signals to us the need to go to bed or eat. The ability to regulate sleep and wakefulness is at the cellular level. However, modern man increasingly does not listen to his natural clock and even knocks them down.
The importance of daily routine in human life
Biorhythms affect the performance of organs, which fluctuates greatly throughout the day. For example, the heart works most efficiently from 11 to 13. Therefore, the regime, as the basis of a he althy lifestyle, should take into account the peculiarities of the functioning of the body. The correct daily routine allows you to plan the coincidence of the greatest loads with the highest capabilities of the body. This will allow a person to be less tired and spend their resources. Learning how to plan your day means increasing your productivity. The regime disciplines, helps to achieve their goals more effectively. A thoughtful way of life allows you to rationally use your time and do much more: not only work, but also relax, spend time with loved ones, and engage in hobbies.
The daily routine is determined by natural rhythms. Man has existed for thousands of years in accordance with the solar and seasonal cycles. It affects the functioningbody today. However, modern people have ceased to adhere to the traditional daily routine, and, according to doctors, this negatively affects their he alth.
Types of human activity
A competent daily routine for a he althy lifestyle includes the distribution of the main types of human activity, their alternation in order to increase efficiency. In total, there are, by and large, three main types of being: sleep, work and rest. It was during work that man created the entire material world around. It is a means of ensuring for people their existence. Labor usually requires a colossal expenditure of energy and time. For most of his life, a person is busy with activities.
Sleep is the most important activity because it allows you to restore resources. During a night's rest, our blood cells are renewed, which directly affects the body's defenses. Sleep is the best rest for the human body. At this time, the functioning of all systems is rebuilt, even the temperature regime changes. The brain works very actively during sleep, but its activity has not been fully studied. It is known that he carries out the selection and processing of information received during the day.
Rest is an unproductive activity that allows you to get psycho-emotional relief. It is associated with activities that are enjoyable and do not require intense effort. Any kind of activity is beneficial if it is harmoniously integrated into the daily routine for a he althylifestyle. Abuse of any activity can adversely affect the he alth and emotional state of a person.
Traditional daily routine
Since ancient times, man has synchronized his activity with the sun. He rose with the first rays and went to bed when darkness fell. Under this mode, the functioning of human physiology was also adjusted. The systems start up in the morning, gain activity by the middle of the day, and gradually decrease their productivity by night. Therefore, the traditional daily routine for a he althy lifestyle, an example of which can be found in many ancient texts, recommends getting up and going to bed early, eating the main meal in the morning, alternating work and rest.
More recent routines developed by doctors specify that you should get up around 6 o'clock in the morning. Approximately two hours should be spent on entering the working rhythm, for this you need to take a shower, do exercises. At 8 am, the body is ready for the first meal, the gastrointestinal tract is able to work. The next two hours is the time to start work. For this period, you should not appoint responsible meetings and meetings, since the intellect is not yet working at full capacity. But at 10 o'clock - it's time to start thinking. At noon, you need to give the body food again. After that, for two hours the body is intensely busy digesting food and it has no time for mental activity. At this time, you can do calm, routine work or even lie down for 15 minutes.
S 16up to 18 - the second peak of mental and motor activity. At this time, you need to work hard. After 18, activity begins to decline steadily, but there is still strength for motor activity. Therefore, at this time it is good to do physical education or just take a walk. At 20:00, the body begins to prepare for sleep. There is nothing heavy anymore, but drinking green tea or kefir is the best time. At the same time, 10 pm is the best time to go to bed, because before midnight the body is best cleansed and restored. From 24 to 6 hours, a person must sleep in order to allow the body to complete all the procedures for cleansing and processing. Such a daily routine, of course, is very approximate. Moreover, recently doctors recommend compiling a daily routine taking into account the age, state of he alth and gender of a person.
He alth and routine
A lot of work, irregular sleep and poor nutrition adversely affect human he alth. The daily routine for a he althy lifestyle, the foundations of which are developed by specialists, is based on regularity. In order for the body to function effectively, you need to get up and go to bed at the same time, eat by the clock. This will allow physiological systems to tune in to a certain type of activity in advance and then carry out it most effectively.
Also, the regime involves the alternation of activity and rest. This allows the body to recover and not waste extra resources. Today, doctors say that many modern diseases, primarily stress and depression,associated with disruption of the daily routine. Night activity leads to the fact that the body spends a lot of energy, does not have time to rest. As a result, the system fails and the person gets sick.
Approximate daily routine for men
The physiology of men is different from that of women. Therefore, it is advisable to draw up a regimen for each gender. The daily routine for a he althy lifestyle in men differs primarily in that it should be given more time for physical activity. The representatives of the stronger sex need to train the body with strength exercises, as well as develop endurance through running and walking. The day of a he althy man begins at 6-7 in the morning with muscle warm-up exercises. Breakfast should be at least 35% of the total daily diet. Young people need to move more. Therefore, after breakfast, it is best to take a walk lasting 20-30 minutes. It's good to get into the habit of walking or cycling to work.
Mature men should devote a lot of time to cardio training: at least 3 times a week. The optimal daily routine for a he althy lifestyle in young and middle-aged men should include 5-6 meals, but all main meals should be consumed before 4 pm. Sleep at any age is better to go to bed at 22-23 hours. Before going to bed, do not load the brain with reading or watching TV. It is better to take a walk or listen to music. Sex in a man's schedule is best transferred to the morning hours. At this time, the body is best to thisprepared.
Optimal mode for women
Female physiology is focused on fertilization, bearing and childbirth. Therefore, girls need a special daily routine. It is necessary when planning the day to remember the monthly cycles that affect the tone and hormonal levels. Therefore, the mode may vary depending on the stage of the cycle. The correct daily routine for a he althy lifestyle in girls should include a sufficient amount of physical activity. Mostly it should be cardio and stretching exercises. Yoga classes and various breathing practices are excellent. A girl should get used to getting up early and going to bed early from a young age. She needs to sleep at least 8-9 hours a day, preferably between 10 pm and 6 am. The daily routine should include three full meals and 2-3 snacks.
A he althy daily routine for a middle-aged and older woman should also include physical activity. It's good if it's yoga or Pilates. You need to do gymnastics or fitness 3 times a week for at least 40 minutes and devote 15-20 minutes to warming up daily. After thirty years, it is very important for women to get enough sleep. But sleep more than 8 hours is no longer worth it. After 50, you can reduce your sleep time by 1 hour.
Daily routine and age
The older a person gets, the more strength the body needs to fight aging. A well-thought-out daily routine for a he althy lifestyle at 40 should take into account age-related sleep needs. Forhe alth need to sleep at least 7 hours. Doctors recommend to devote more time to rest and competent physical activity. Needs for food after forty are reduced. Therefore, you need to reduce portions, especially meat and simple carbohydrates, but do not reduce the number of meals.
Children's daily routine
You need to take care of your he alth from an early age. Therefore, the daily routine is so important for children. At this time, habits are formed that will accompany a person all his life. Do not neglect discipline and teach your baby to live by the clock. It is necessary to raise the child at 7 in the morning, and put it to bed no later than 21 hours. Children need a lot of sleep. Therefore, babies under 6 years old should also sleep during the day. The correct daily routine for a he althy lifestyle in children should include walking, preferably 2 times a day, time for classes and 5-6 meals.
From an early age, you need to accustom the little one to daily physical activity. It can be morning exercises and active games every day. It is good to have the first walk with preschoolers before lunch, the second - at 17-18 hours. You can walk with the baby in the park before going to bed, but do not let him be heavily loaded. The daily routine for a he althy lifestyle of a student is adjusted to classes at an educational institution. Daytime sleep is excluded from the schedule, but after lunch the child should have the opportunity to rest. For example, while reading a book. The student should go to bed at 21 o'clock in order to have a good sleep before getting up at 7 in the morning. The daily routine, as the basis of a he althy lifestyle, is important for every age group.
