Healthy image Life is not just proper nutrition, daily routine, physical activity, it is also the ability to maintain a normal psycho-emotional state. Maintaining excellent health and good physical shape is impossible with a negative perception of life, even if you follow the advice of nutritionists and doctors. It is known that any negative emotion affects the state of internal organs and, accordingly, appearance. Similar positive emotions have a beneficial effect on the one who experiences them. And since our well-being, both physical and psycho-emotional, largely depends on our emotions, then when talking about a healthy lifestyle we cannot but take into account the ability to control our emotions. Despite the fact that the mastery of these skills is achieved to perfection through long-term practice, there are still some rules, the observance of which today will help you cope with the disharmony of your psycho-emotional state and lead a truly healthy lifestyle.
Psychological rules of a healthy lifestyle
- The world is the way I see it. And it depends on me what I see, good or bad. I determine whether I was deceived or taught a lesson. It depends on me whether I want to know the truth or whether I want to be deceived. The world reflects my inner state. And if someone is rude to me, then I am showing serious dissatisfaction with something like that, something or someone is annoying me. And if I have difficulties at work, then for some reason I may not be aware of, I don’t want to work there.
- My decision depends only on my choice. I choose: to sort out other people's problems or live my own life. I choose how to act: what others want or what is best for me. I am responsible for all my decisions, even in cases where I don’t like some of them. So no one can force me to do anything, it only depends on my choice whether I agree or not. Therefore, in the fact that I chose there are no others to blame or responsible except me. So, if I lend money to someone and remain without repaying the debt, then this is the result of my choice, and it does not matter why others could not or did not want to repay the debt, it was only my decision: to give or not to give.
- I have the right to make mistakes. Only those who do nothing make no mistakes. Not all my actions may be correct, but I can always recognize and correct mistakes. It is better to do something and, if something goes wrong, correct the mistakes than to do nothing at all. Only the one who goes towards it reaches the goal, and not the one who stands and cannot decide to do anything, even with mistakes.
- I get out of life only what I let into my life and nothing more. And if I don’t even admit in my thoughts that I could be happy man, do what I love, have enough money to implement my plans, then all my claims to life are meaningless. Even if I exclude the possibility that something, before today unusual and impossible, maybe in my life, it is unlikely that my life will be filled highlights, because I myself do not let these joys into my life. And the more troubles I expect, the more troubles I get.
- Everything I do, I do only with love. I take on any task, even something I don’t want to do, only in the context of the fact that I like what I’m doing now. I can motivate myself to do all my things so that any of these things becomes a pleasure for me. And if so, then I don’t expect thanks from anyone. By doing something, I already get joy from doing it, and if they also thank me for it in some way, then these are already my bonuses.
- My present creates my future. If today I am in a good mood and my thoughts are positively colored, then this is my tomorrow, in which something happens so that I again experience joyful emotions. If today it’s hard for me and I’m depressed, it means that in some past days I did everything to get to such a state today. And if I continue to “suppress sadness” now, this will affect my tomorrows, and gray and black tones await my future again. So, if I want to paint my future in happier colors, then today I need to find a good way to change my mood in a positive way.
- I am me, you are you. I allow myself to be special person, not like others, a person with his own thoughts, with his own desires, with his own characteristics. And I let other people be themselves. I don’t think for others, I don’t make decisions for them, I don’t change others, I’m responsible for myself, I improve, I love, I rejoice, I communicate, I show care if I want all of this.
general psychology and personality psychology
some problems of health psychology and healthy lifestyle
G.V. Zalevsky, Yu.V. Kuzmina (Tomsk)
Annotation. Some are being discussed actual problems psychology of health and healthy lifestyle of a person. The emphasis is placed on the sociocultural aspects of ideas about health in different periods development of humanity.
Key words: health psychology; Lifestyle; sociocultural standard of health; healthy personality; civilization.
In almost all world cultures, it is customary to greet each other at meetings and farewells with wishes of health. In fair opinion
A. Schopenhauer, health so outweighs all other blessings of life that a healthy beggar is happier than a sick king. In our opinion, the Russian doctor and writer comprehensively assessed the role of health in human life
B. Veresaev, believing that there is nothing to worry about with health, no tests; to lose it means to lose everything; without it there is no freedom, no independence, a person becomes a slave of the people around him and the environment; it is the highest and necessary good, and yet it is so difficult to retain it. G. Heine, following Plato, considered health “the only beauty.” Much earlier, Herodotus said about this: “When there is no health, wisdom is silent, art cannot flourish, strength does not play, wealth is useless and reason is powerless” (quoted by).
It would seem that this “beauty” and one of the most priceless human values (“health cannot be bought at any price”!) should be cherished, protected and strengthened by people like no other. But, alas! Statistics inexorably demonstrate a deteriorating trend in human health, and this with increasing average duration life! The paradox is that in the second half of life (which, by the way, is increasingly lengthened to the detriment of the first half), a person, as a rule, is already being treated, i.e. increases his life expectancy only due to medical advances.
Civilization gallops and not always for the benefit of people, for the benefit of culture, including for the benefit of a culture of health. The largest ethologist of the twentieth century. K. Lorenz spoke about the eight deadly sins of civilized humanity, which threaten modern civilization with self-destruction, and humanity as a species with death: overpopulation of the Earth; devastation of natural living space; the ever accelerating development of technology, which makes people blind to all sub-
Hello! I wish you good health!
Hello bulls!
Be healthy!
People's greetings
Relentless statistics, contradictory in figures, but unanimous in assessing trends, also indicate that the majority known to man diseases are becoming younger, and some of them are generally diseases of young people (AIDS, alcoholism, drug addiction, substance abuse and many so-called non-chemical addictions). All these problems of human health were prophetically classified as “diseases of civilization” by K. Jaspers. The number of so-called frequently ill children is also growing. However, today we are talking not only about the deterioration physical health people, but also about its other aspects, so to speak, throughout the entire structural-level vertical of a person’s individuality: about mental, psychological, social and spiritual health. Thus, terrorism is a bloody evidence of ever-increasing spiritual ill-health individuals and social communities, devaluation of human life. “All healthy people love life,” said G. Heine. Today it seems that there are more and more people who do not love life, which means that the question of their spiritual health can be raised.
Currently, in many countries, including Russia, concern about the state of health is
villages is also noted at the government level, comprehensive programs “Health of the Nation” are being created, scientific forums etc. Problems of people's health are also a challenge to science, including psychological science, since there is still a lot unresolved problems theoretical and practical plans for preserving and strengthening all aspects of health remain unresolved. This is due to many factors, including the fact that public consciousness For many years, the disease was cultivated as a value - financial and scientific efforts were mainly directed towards it; health was taken for granted. Spirituality and spiritual health found themselves outside the subject of psychology altogether. True, our foreign colleagues paid attention to the problems of health psychology a little earlier. In 1978, the “Health Psychology” department was opened at the American Psychological Association; Since 1982, the journal “Health Psychology” began to be published.
Today there is no agreement among scientists about what health is in general, mental, psychological and spiritual health in particular. Questions remain open about explanatory models of health, standards of health and a healthy person (person), a healthy lifestyle, the place of health in the hierarchy of value orientations, etc. Clarification of these and other questions about the health of modern people has become especially relevant today, since in the era of socio-economic crises and innovative processes we are experiencing, the question is raised about the price - health, which people must pay in order to overcome these crises by carrying out innovative activities.
In an effort to improve their health and try to lead a healthy lifestyle, every person, often without realizing it, focuses on certain samples or health standards. Many authors agree on identifying three sociocultural standards of health - ancient, adaptive and anthropocentric. While not considered exhaustive today, attempts are being made to present an integrative standard of health.
The ancient model of health as internal consistency has its roots in the 5th century. BC. to the definition of Alcmaeon (health is the harmony of oppositely directed forces). The clearest reflection of this model is found in the works of Plato, who embraced in it polar and one-sided definitions of health: the physiology of Hippocrates (health “as the correct mixture of juices, or humors, of the human body”) and the psychologism of Cicero (health “as the correct ratio of various states of mind) in the concept of “kalokagathia”. Health is generally defined as the proportionality of the soul, the proportionality of the body and the proportionality of their connection, otherwise - “the sphere where the elements of the soul and body merge and are identified.” The Stoics (from Zeno to Marcus Aurelius, Epicte-
ta, Juvenal, Seneca, etc.) health is interpreted not only as a constant alignment of soul and body, but also as life in harmony with Nature (“ final goal man”, according to Zeno). A healthy person is a person who is characterized by sanity, or understanding, and spiritual independence. A healthy spirit is free, firm, unshakable and not subject to foreign external influence, ruling over the passions of the soul and bodily lusts, manifesting itself in free goal-setting and expression of will (“a slave is one who cannot control himself”).
0.C. Vasiliev and F.R. Filatov, having carried out the appropriate analysis, reduces the ancient concept of health to several basic principles:
1. Health in the ancient understanding is associated primarily with the internal structure of a person and, to a much lesser extent, affects the system of his relations with the outside world.
2. Health is interpreted as harmony and proportionality, and a healthy state of a person is based on the optimal ratio of the bodily and mental components of human nature and presupposes a balance of opposing forces that determine the life and activity of the subject.
3. To be healthy means to unswervingly follow one's own nature and the general nature of things.
4. A healthy life is based on the guidance of the mind. Internal consistency is achieved when a person, guided by reason, lives in full agreement with one’s own nature, without distorting it (for example, by excessive passions) and without opposing it (due to unreason).
5. Basic spiritual qualities A healthy person is sanity and self-control. Thanks to them, a person controls his own passions, not allowing them to plunge himself into confusion, steadfastly endures hardships and disasters, and does not depend on external influences and benefits.
6. Turning to oneself is a necessary condition for a healthy and fulfilling existence. Striving for health and balance, the “fulcrum” should be sought (contrary to the Archimedean principle) not outside, but within oneself, because external benefits are transitory, do not belong to you and can only bring temporary satisfaction or pleasure, but do not provide a permanent stable position in the world .
7. The internal structure of a healthy person is similar to the construction of a perfect structure of the universe and is the embodiment of the Universal Higher Order.
However, antiquity left us not only the most general conceptual scheme and standard of health, but also the fundamental principles and specific “technologies” of healing.
The two overriding principles on which the ancient practice of healing is based are healthy moderation (ataraxia) and self-care (“culture
myself"). This is reflected in Juvenal’s advice: “Live modestly, take care of your garden, desire exactly as much as hunger and thirst, heat and cold dictate to you; learn compassion, be kind to children, let in your healthy body there will be a healthy spirit (mens sana in corpore sano)” (quoted from).
Deeply rooted in the ancient consciousness, these two principles are found in other cultures and in other historical eras, which allows us to talk about their stability and versatility.
Adaptation model of health. The analysis of adaptation theories and concepts made it possible to conditionally identify three main aspects of the adaptation problem of health.
1. Environmental aspect: health as harmonious coexistence with the natural environment, in accordance with the biological nature of man; The natural conformity of human existence, the violation of which leads to diseases and environmental disasters.
2. Normative aspect: health as compliance of the individual’s condition and behavior with social and cultural norms accepted in a given community; the ability to adequately assimilate these norms.
3. Communicative and interactive aspect: health as full communication and adequate interaction with the human environment; adequacy and productivity of social relations of the individual.
Next, four main characteristics of the health of this sociocultural standard are highlighted. Two of them are the most general (typical), while the other two characterize a specific personality in the uniqueness of its adaptive capabilities:
1. Adaptation to the natural environment - the ability not only to survive in the biological environment, but also to actively transform it (a characteristic that is more species-wide and population-wide than individual).
2. Normality - compliance with certain norms established within a particular culture (also a supra-individual, sociocultural characteristic of health, common to all representatives of a given cultural community); normality also determines the success of a particular individual in assimilation and reproduction of social experience.
3. The ability to maintain the functioning of the body and psyche at an optimal level, maintaining a constant internal environment - individual biological characteristics, which determines the stress resistance and stability of an individual in the process of active interaction with the environment.
4. Harmonious inclusion in the community of people - the individual’s adaptability to his social environment, a direct result of the individual’s socialization (individual socio-psychological health characteristics that determine the success of a particular individual in establishing productive social relationships and resolving current conflicts, in
acceptance of adequate social roles and in the implementation of socio-psychological abilities).
If antique health system lined up around single value- reasonable orderliness of life, striving for the highest Good, then the adaptation model gives rise to value dualism - Nature and Society. The choice of one of these values as a priority leads to the fact that the other acts as a negative influence on health. In one case, urbanization will be recognized as the main causes of ill health, accelerated pace technical and social progress, etc., and in the other - the accusation of nature that it created man weak, poorly adapted to natural conditions, and only successful social adaptation will give him a chance to survive.
According to the established Western view, Nature and Civilization have different purposes; biological and social lines of development intersect in a person, dooming him to constant internal conflict.
It is a fair opinion that the suppression of human nature in favor of the demands of society, like flight from social life, prevents the achievement of true integrity; a higher level of personal integration is achievable only under the condition of the synthesis of biological and social components of adaptation, on which the integral existence of a person in the world is based.
In our opinion, a synthesis of goals is necessary, but priority is in this case should be left to Nature - to learn its laws and take them into account, but not to strive to remake them. A person must humble his pride in relation to Nature; if he changes anything, then only what is subject to him, but not the laws of nature.
Anthropocentric standard. In the light of this standard, health is considered as comprehensive self-realization, or the disclosure of the creative and spiritual potential of the individual, highlighting various facets of understanding the universal characteristics and dimensions of health.
Thus, E. Erikson’s theory assumes the existence of an internal connection between personal growth and health, E. Fromm’s theory - between self-determination, freedom of choice and health, G. Allport’s theory - between health and personality maturity, which is acquired in the process of personal growth and presupposes: formation propriotic functions (integrative aspects of the Self); freedom, expressed in responsibility, self-determination; proactivity, or determination; an integral philosophy of life, or worldview, based on a certain system of values (cited by).
K. Rogers also considered health in the aspect of natural development, becoming an open (congruent) personality to new experiences. For Rogers, a healthy person is a fully functioning person, a person leading a "good life" that
characterized by increasing openness to experience; the desire to live in the present; trust in your body; process of more complete functioning; a new perspective on the relationship between freedom and necessity; creativity as an element of a good life; a fundamental trust in human nature; a more fulfilling life.
A. Maslow’s concept of a “mentally healthy individual” is considered the most complete and structured humanistic concept of health. People who have reached the heights of self-actualization can be regarded as living standards of mental health.
Towards sustainable performance healthy personality, according to the humanistic model, can be attributed: self-actualization as the individual’s focus on revealing his creative and spiritual potential; full development, dynamism and personal growth, i.e. readiness for life changes and internal transformation, the ability to actively overcome difficulties and obstacles on the path to integrity, rising to higher levels of awareness and integration - qualities that are directly opposite to the mental rigidity of the individual; openness to experience and initial trust in the processes of life - the ability to accept any experience, maintaining trust in the world under any adversity and trials; ability to genuine dialogue: to overcome defenses, to accept the Other as an unconditional value and unique integrity, to deep understanding, empathy and cooperation; freedom in experience, self-expression and self-determination, without which neither true creativity nor personal position, and therefore responsibility, sincerity, congruence and self-acceptance are possible; meaningfulness of existence, integrity as the highest goal personal development and tendencies towards integration (a healthy person is always potentially whole, i.e., in his development, he is aimed at gaining integrity and unity).
While recognizing the significant achievements of humanistic psychology, we should be aware of the limitations and shortcomings of this approach. In the apt expression of J. Potter, humanistic psychology created a “romantic image of the Self” (quoted from). There is still no convincing answer to a number of questions, including the question: if every person has an active desire for health, a craving for self-actualization, then why do so few people achieve it, and self-actualization sometimes leads to tragedies on a global scale?
As part of the transpersonal modification of the anthropocentric standard, it makes sense to talk about health as an accompanying factor at the stage of transition to a new, higher spiritual state. In this case, health acts only as a necessary condition for transition - a strong and reliable bridge leading to the Self, spiritual freedom or (as in alchemical practices) to immortality. It can also be defined as the link that provides the optimal connection between the individual and transpersonal components of experience.
A general picture of comparison of the three sociocultural standards of health discussed above is presented in the table.
How do the identified sociocultural standards manifest themselves in the sphere of the health of an individual and in the psychological space of her relations with the world? The answer to this question involves conducting fundamental psychological research problems of health psychology and healthy lifestyle. We have to admit that this kind of research is still at the beginning of its path in domestic psychology, although it is being more intensively studied in foreign psychology.
In conclusion, we note that we and our colleagues have been conducting this kind of research for a number of years within the framework of the main direction of scientific research.
Characteristics of sociocultural standards of health [O.S. Vasilyeva, F.R. Filatov, 2001. pp. 234-235]
Types of standards
Structural elements standards Ancient standard Adaptation standard Anthropocentric standard
Definition of health 1. Internal consistency. 2. Optimal balance of human nature Adaptation of the individual to the environment Comprehensive self-realization, disclosure of creative and spiritual potential
Characteristics of a healthy personality 1. Balance. 2. Self-control. 3. The dominance of reason over passions 1. Adaptation to the natural environment. 2. Conformity to social norms (normality). 3. Ability to maintain an optimal level of functioning (stress tolerance). 4. Harmonious inclusion in the community of people 1. The desire for self-actualization. 2. Congruence. 3. Spiritual autonomy. 4. Integrity
End of the table
Basic conditions and principles of recovery 1. Moderation. 2. Self-care (moderate hedonism). 3. Live in accordance with nature 1. Conformity with nature. 2. Socialization of the individual. 3. Convergence of the biological and social in man 1. Openness to experience. 2. Development, formation, personal growth. 3. Integration
Ways of healing 1. Cleansing ritual (catharsis). 2. Atarctica (healthy moderation). 3. Gymnastics and music. 4. Philosophy and work on oneself 1. Standardization (harmonization of personal characteristics with social norms). 2. Unity with nature. (living in harmony with one’s own biological nature and in harmony with the natural environment). 3. Humanization interpersonal relationships. 4. Improvement of society 1. Creative self-disclosure. 2. Self-knowledge. 3. Spiritual practices of self-improvement (meditation, asceticism, etc.). 4. The mystical path of liberation
research of the Department of Genetic and Clinical Psycho-lifestyle of student youth - Intellectual Science, Faculty of Psychology, Tomsk State University on the potential of the nation." This message looks forward to 2015: “Health psychology and healthy we are starting a series of publications on this topic.
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SOME PROBLEMS OF HEALTH PSYCHOLOGY AND HEALTH STYLE OF LIFE Salevsky G.V., Kuzmina Y.V. (Tomsk)
Summary. In the article some actual problems of Health Psychology and health style of life are discussed. The emphasis id done on sociocultural aspects of ideas about health in different periods of human development.
Key words: health Psychology; style of life; sociocultural standard; health personality; civilization.
Questions for the seminar
1.Self-awareness and body image.
2. Stress, psychological and psychosomatic reactions to it.
3. General adaptation syndrome, psychological methods of protection against stress.
4. Internal conflict and psychological defense.
5. A person’s attitude towards illness and concern for health.
6.Psychological aspects of the formation of motivation to maintain health and the psychological consequences of various diseases.
Self-awareness and body image
Self-awareness is the totality mental processes, through which the individual recognizes himself as a subject of activity. An individual's ideas about himself are formed into a mental<образ Я>.
A person’s self-awareness, while reflecting the real existence of the individual, does not do so in a mirror way. A person's self-image is not always adequate. Self-awareness is not an initial given inherent in man, but a product of development. As a person gains life experience, not only new aspects of existence open up before him, but a more or less profound rethinking of life occurs.
Generalization of a person’s practical knowledge about other people is the main source of the formation of attitudes towards oneself as an individual.
S. Samuel identifies four “dimensions” of the “I-concept”: body image, “social self”, “cognitive self” (cognitive), and self-esteem.
In most studies, body image is considered as one of the most important components of self-awareness (Burns R., Mukhina V.S., Piaget J., Rubinstein S.L., Sechenov I.M., Meerovich R.I., Mdivani M.O. ., Sokolova E.T., etc.).
In the process of development, the body image is organically included in all links of the structure of self-consciousness: the claim to recognition, gender identification, the psychological time of the individual, the social space of the individual, realized through rights and responsibilities. A person usually takes his personality for granted. The splitting of the self and the body is usually called a schizoid deviation, which underlies the problem of identification. In such an experience there is no feeling of one’s own body, and the person feels the unreality of himself as a bodily shell. This phenomenon is known as depersonalization. If such phenomena continue, the person loses not only his sense of identity, but also his conscious understanding of personality.
Therefore, it is quite obvious that the problem of splitting cannot be solved without improving the condition of the body.
Metabolism provides the body with energy, which is realized in movement. If there is a lack of oxygen in the blood, then the mobility of all processes in the body will be reduced, and vice versa, any decrease in body mobility affects metabolism, because It is movement that determines human breathing.
Through the concept of “body image boundaries,” a stable connection was shown between the degree of certainty of the image of the bodily “I” and the personal characteristics of the individual. Violation of ideas about the boundaries of body image indicates weak autonomy, a high level of personal protection, and uncertainty in social contacts. According to S. Fisher, a significant level of correlation was found between a high degree of awareness of the dorsal (posterior) zones of the body and such personal properties as control over impulsive actions and a negative attitude towards reality.
The image of the bodily “I” can also be considered from the position of perception of the external forms of the body, represented by three approaches: 1) the body as a carrier of personal and social meanings, in which the emotional attitude of the individual to his appearance is studied; 2) the body as an object endowed with a certain form; the emphasis in the study is on
cognitive component
The perception and assessment of bodily forms has an emotional connotation and is carried out both at the intersubjective and intrasubjective levels. The first level of assessment is associated with comparing one’s external data with the external data of other people, the second is with the experience of satisfaction from the perception of the forms and qualities of one’s bodily self, which reflects the degree of compliance of external data with the requirements imposed on oneself by the individual.
Thus, we can distinguish two types of perception-attitude of the subject to his image of the bodily “I”:
1) the image of the bodily “I” in relation to others in comparison with the norms and requirements of the social environment;
2) the image of the bodily “I” in relation to one’s perception and understanding of the meaning of one’s existence, regardless of the assessments and judgments of others
Most authors studying psychotic disorders in the perception of the image of the bodily “I” note the increased attention of the decompensated individual to his body, to the analysis of his physical image, the shortcomings of which can cause a state of frustration, anxiety, and social maladaptation (dysmorphophobia syndrome). The experience of physical disability makes communication difficult and prevents the individual from adapting to social life.
Within the framework of this model, in the content of the socio-psychological component of the image of the bodily “I”, we identify four characterological features: sensitivity, sensuality, awareness and aesthetics, the content of which can be defined as follows:
sensitivity - heightened sensitivity to the internal and external environment, manifested within the framework of a particular model of sensitive culture of the social environment;
sensuality – the ability to convey the nature of an emotional-sensual state through non-verbal action;
awareness – the ability to consciously and intuitively control and manage one’s state and body functions;
aesthetics – the ability to “spiritualize”, that is, to stylize bodily forms, to endow them with aesthetic and cultural content.
Profound changes in the state of consciousness can also be caused by changes in breathing frequency - hyperventilation, and, conversely, slowing down, as well as a combination of these techniques. Let us only note that an active body is characterized by spontaneity and full, light, deep breathing. Body-oriented therapy uses various methods of working with the respiratory system of the body, and, bringing it under the control of consciousness, thus helping people to more fully experience the connection between consciousness and the body. It is curious that among the typical situations that can cause the collapse of the schizoid structure, along with such factors as insomnia, drug use, adolescence is often mentioned.
Body image was studied using the self-assessment method (analogous to the Dembo-Rubinstein method) using the following scales: body performance - “Dexterity”, “Strength”, “Quickness of reaction”; appearance - "External attractiveness", emotional attitude - "Satisfaction with physical characteristics."
It can be argued that a person whose body image in self-awareness is represented by a high assessment of strength, in a difficult situation of interaction, will more likely strive for a compromise, less inclined to adapt and sacrifice his own interests for the sake of the interests of another. Those who assess the physical side of their personality as weak are more likely to adapt and less inclined to compromise. A person whose body image is assessed as highly attractive in self-awareness is more likely to choose the cooperative behavior option. A connection was found between self-assessments of “External attractiveness” and “Satisfaction with physical characteristics”
Thus, we can conclude that the evaluative component of body image is associated with the characteristics of interpersonal relationships and interpersonal interaction of high school students.
Paryshev Ivan
Protecting one's own health is the immediate responsibility of everyone; he has no right to shift it to others.
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Psychological characteristics of a healthy lifestyle (HLS)
Introduction
Protecting one's own health is the immediate responsibility of everyone; he has no right to shift it to others. After all, it often happens that a person, through an incorrect lifestyle, bad habits, physical inactivity, and overeating, by the age of 20-30 brings himself to a catastrophic state and only then remembers medicine. Health is the first and most important human need, which determines his ability to work and ensures harmonious development personality. It is the most important prerequisite for understanding the world around us, for self-affirmation and human happiness. Active long life- This is an important component of the human factor. A healthy lifestyle (HLS) is a way of life based on the principles of morality, rationally organized, active, working, hardening and, at the same time, protecting from adverse environmental influences, allowing one to maintain moral, mental and physical health until old age. According to the World Health Organization (WHO), “health is a state of physical, mental and social well-being and not merely the absence of disease or infirmity.”
In general, we can talk about three types of health: physical, mental and moral (social) health: Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly.
Mental health depends on the state of the brain; it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, and the development of volitional qualities.
Moral health is determined by those moral principles that are the basis of human social life, i.e. life in a particular human society. Distinctive features moral health of a person is, first of all, a conscious attitude to work, mastery of cultural treasures, active rejection of morals and habits that contradict a normal way of life. A physically and mentally healthy person can be a moral monster if he neglects moral standards. Therefore, social health is considered the highest measure of human health. Morally healthy people are characterized by a number of universal human qualities that make them real citizens.
The founders of depth psychology showed a person another, ignored and underestimated side of his mental life. If the enlightened 19th century, admiring reason and the highest achievements of the human spirit, disgustedly turned away from the unconscious manifestations of the soul, considering them negative, then in the 20th century for a long time there was a disregard for the healthy components of the psyche, discussions about which often seemed too banal, abstract and leading away from understanding the true nature of man. Intrapersonal conflict characterizes a person to a much greater extent than his ability to maintain health and mental well-being - this is the main scientific prejudice of the 20th century, which explains a significant gap in modern psychological science - the absence in it of a holistic and clearly structured psychological theory of health. To fill this gap, it is necessary to comprehend and systematize what has already been achieved by the great psychologists of the last century (such as C. G. Jung, R. Assagioli, A. Maslow, C. Rogers, R. May, S. Grof, etc. .), make the phenomenology of health and illness in all the diversity of its psychological and sociocultural aspects the subject of careful interdisciplinary and cross-cultural study. The accumulation of empirical data and the development of explanatory schemes in this area will contribute to the construction of a scientific, inherently psychological model of individual mental health based on an integrated, systematic approach. Next to be explored the necessary conditions and factors of human health, knowledge of which is of great importance for successful psychological and psychotherapeutic practice.
Concrete attempts to fill the “gap” and revise the theory of personality in the light of the latest concepts of mental health are being made today by major domestic scientists. Among them, we should mention such prominent psychologists as B. S. Bratus, V. Ya. Dorfman, E. R. Kaliteevskaya, Yu.M. Orlov, D. A. Leontyev, etc. The works of these researchers outline a synthesis of natural science and humanitarian approaches to the problem of mental health of the individual, explore values and meaning-life orientations, spiritual and moral dimensions of a person as determinants of his successful development.
general description of work
Relevance.
Health is the most valuable thing we have. It cannot be bought for any money. Health needs to be strengthened and preserved.
The formation of a healthy lifestyle depends only on ourselves, our preferences, beliefs and worldviews.
In our time, during the scientific, technological and industrial revolution, almost everything is done for a person by machines, depriving him of motor activity. The main share of physical activity comes from sports and physical education. For which we, as always, do not have the opportunity, time, energy, desire, etc. Hence poor health, lethargy, illness, obesity and other ailments.
Also, a person’s health is influenced by the environmental situation in the place of his residence, the quality of food and the presence of favorable natural conditions. In an area with environmental problems, maintaining health is paramount.
In the Republic of Belarus, due to the Chernobyl accident, the health of the entire nation was undermined. Its restoration and preservation is an important national task, as state apparatus, and every citizen of our country.
Object of study: two groups of 3rd year students of the Belarusian State Academy of Physical Culture, the first group - specialization in sports and tourism management, the second - specialization in skiing.
Subject of the study: the attitude of students of the Belarusian State Academy of Physical Culture to physical culture and sports as a way of developing a healthy lifestyle.
Goal: to determine and justify the need for a healthy lifestyle and its formation through physical education.
Hypothesis: if we identify the influence of physical culture on the formation of a healthy lifestyle, then it will be possible to give practical recommendations to increase motivation to lead a healthy lifestyle.
Tasks:
1.Determine what constitutes a healthy lifestyle.
2. Formation of a healthy lifestyle through physical education.
3. Conduct research
4.Analyze the results obtained
Research methods: In the process of writing the course work, the following methods were used:
1. Abstracting - a brief written content of the scientific and methodological material being studied.
2. Analysis and synthesis of scientific and methodological literature.
3. Questionnaire.
4. Method of mathematical statistics.
Chapter 1. Formation of a healthy lifestyle
1.1. Healthy lifestyle and its components
Before touching on this topic, I would like to reveal what personality is. Personality is a social category, it is a characteristic of a person as a social individual, subject and object of social relations. “From beginning to end, personality is a phenomenon of social nature, social origin...” The concept of “personality” indicates the connection between man and society. Thus, from the words I wrote above, it follows that you need to pay special attention to maintaining a healthy lifestyle (HLS) for the individual. After all, if every person leads a healthy lifestyle, then our entire society will be healthy, and this is very significant.
Now, before continuing and concretizing this topic, let’s dwell on the very concept of lifestyle (WW). OB is usually associated with the character and specific behavior of individuals or entire groups of the population. They talk about the life expectancy of a person, about the life expectancy of the urban, rural population, sometimes about professional characteristics, etc. And such ideas do not raise objections - they have widely entered our everyday life. But we should give a scientific interpretation of this concept, as soon as we try to correlate it with health - a very complex category, influenced by many factors and conditions. And yet OJ includes the main human activity, which includes work activity, social, psycho-intellectual, motor activity, communication and everyday relationships.
However, the concepts of “coolant” and “living conditions” should not be confused.
OZ is a way of experiencing life situations, and living conditions are the activities of people in a certain habitat, in which we can distinguish the environmental situation, educational qualifications, psychological situation in mini and macro environments, everyday life and arrangement of your home.
Hence, logically, it is determined that the coolant directly affects human health, and at the same time, living conditions seem to indirectly influence the state of health.
A healthy lifestyle can be described as an active activity of people aimed, first of all, at maintaining and improving health. At the same time, it is necessary to take into account that the life expectancy of a person and family does not develop on its own depending on circumstances, but is formed throughout life purposefully and constantly.
The formation of a healthy lifestyle is the main lever of primary prevention in strengthening the health of the population through changing the style and lifestyle, its improvement using hygienic knowledge in the fight against bad habits, physical inactivity and overcoming unfavorable aspects associated with life situations.
Thus, a healthy lifestyle should be understood as typical forms and methods of daily human activity that strengthen and improve the body’s reserve capabilities, thereby ensuring the successful performance of one’s social and professional functions regardless of political, economic and socio-psychological situations.
We need to more fully and clearly reveal the essence of this concept, its manifestation in our reality, in particular for the further improvement of our healthcare. Some may think that a healthy lifestyle and healthcare can legitimately be equated. The latter is more often qualified as a system of public and state measures to protect and promote public health (prevention, treatment, rehabilitation). And there are grounds for such a conclusion: state, public bodies and organizations, as well as health service institutions that carry out their direct functions, are involved in solving the problem. And a healthy lifestyle is, first of all, an activity, an activity of an individual, a group of people, a society, using the opportunities provided to them in the interests of health, harmonious, physical and spiritual development person
Motivation
Before I write about a healthy lifestyle, I would like to explain what exactly motivates us in its formation. These are, of course, motives!
Anyone who wants to understand the actions of another person or their own behavior begins by searching for the reasons for the corresponding actions - the motives of behavior. These searches would not present any difficulty if human behavior were always determined by only one motive. Many experiments have proven that in both humans and animals, behavior is most often determined by the simultaneous presence of several motives. But if in animals the reaction of choice under the action of a complex of stimuli is carried out at the level of adjacent conditioned reflexes, then in humans the manifestation of motivation is mediated by the function of consciousness, which represents the highest evolutionary level of the regulatory mechanisms of the nervous system. Therefore, in humans, the decisive role in making and changing decisions when updating a particular motive is played by the so-called conscious motive. Speaking about a motive as a conscious impulse to a certain course of action, it should be borne in mind that the motive itself is not the cause of purposeful actions. It is only the result of the reflection in the psyche of the body’s needs caused by external or internal objective phenomena.
Motivation in the formation of a healthy lifestyle using FC and S, as in any other activity, takes special place. And the motives that encourage a person to engage in FC and S have their own structure:
1. Immediate motives:
the need for a feeling of satisfaction from the manifestation of muscle activity;
the need for aesthetic pleasure in one’s own beauty, strength, endurance, speed, flexibility, dexterity;
the desire to prove oneself in difficult, even extreme situations;
the need for self-expression, self-affirmation.
2. Indirect motives:
the desire to become strong and healthy;
aspiration through physical exercise prepare yourself for practical life;
a sense of duty (“I started doing physical exercises because I had to attend physical education classes as mandatory in the school curriculum”).
Body reserves
Integrity human personality manifests itself, first of all, in the interrelation and interaction of the mental and physical forces of the body. The harmony of the psychophysical forces of the body increases health reserves and creates conditions for creative self-expression in various areas of our lives. Academician N. M. Amosov proposes to introduce a new medical term"amount of health" to denote a measure of the body's reserves.
Let's say that a person in a calm state passes through the lungs 5-9 liters of air per minute. Some highly trained athletes can arbitrarily pass 150 liters of air through their lungs every minute for 10-11 minutes, i.e. exceeding the norm by 30 times. This is the body's reserve.
Let's take the heart. And calculate its power. There are minute volumes of the heart: the amount of blood in liters ejected in one minute. Let's assume that at rest it gives 4 liters per minute, with the most vigorous physical work - 20 liters. This means the reserve is 5 (20:4).
Likewise, there are hidden reserves of the kidneys and liver. They are detected using various stress tests. Health is the amount of reserves in the body, it is the maximum productivity of organs while maintaining the qualitative limits of their function.
The system of functional reserves of the body can be divided into subsystems:
1. Biochemical reserves (metabolic reactions).
2. Physiological reserves (at the level of cells, organs, organ systems).
3. Mental reserves.
Basic elements of a healthy lifestyle
A healthy lifestyle includes the following basic elements:
schedule
rational work and rest regime, rational nutrition
breath
sleep mode
eradication of bad habits,
optimal motor mode,
fruitful work,
personal hygiene,
massage
hardening, etc.
An integral part of a healthy lifestyle are high moral, ethical and ethical values person. Much attention must be paid to the formation of the consciousness of the individual as a social unit.
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.
Daily routine 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. It is very important that a person always sleeps and eats at the same time. Thus, conditioned reflexes are developed. A person who has lunch at a strictly defined time knows well that by this time he has an appetite, which is replaced by a feeling of severe hunger if lunch is late. Disorder in the daily routine destroys the formed conditioned reflexes.
When we talk about a daily routine, we do not mean strict schedules with a minute-by-minute time budget for each task for each day. There is no need to reduce the regime to caricature with excessive pedantry. However, the routine itself is a kind of core on which the conduct of both weekdays and weekends should be based.
Rational work and rest regime
A rational regime of work and rest is a necessary element of a healthy lifestyle. With a correct and strictly observed regime, a clear and necessary rhythm of the body’s functioning is developed, which creates optimal conditions for work and rest, and thereby promotes health, improves performance and increases productivity.
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 nervous system, heart and blood vessels, musculoskeletal system - for the entire human body. Constant training during labor strengthens our body. He who works hard and well throughout his life lives long. On the contrary, idleness leads to muscle weakness, metabolic disorders, obesity and premature decrepitness.
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. Even, rhythmic work is more productive and beneficial for the health of workers than alternating periods of downtime with periods of intense, rushed work. Interesting and favorite work is done easily, without stress, and does not cause fatigue or exhaustion. Important right choice professions according to individual abilities and human inclinations.
Comfort is important for the employee work uniform, he must be well briefed on safety issues; immediately before work, it is important to organize his workplace: remove all unnecessary things, arrange all tools in the most rational way, etc. The lighting of the workplace should be sufficient and uniform. A local light source, such as a table lamp, is preferable.
It is better to start doing the work with the most difficult one. This trains and strengthens the will. It does not allow you to put off difficult tasks from morning to evening, from evening to morning, from today to tomorrow, and generally indefinitely.
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. Only with very great fatigue can we talk about passive 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). People who work physically need rest that is not associated with additional physical activity, and workers who work in mental labor need some physical work during leisure hours. This alternation of physical and mental activity is good for health. A person who spends a lot of time indoors should spend at least part of his rest time outdoors. It is advisable for city dwellers to relax outdoors on walks around the city and outside the city, in parks, at stadiums, on hikes, on excursions, at work
in garden plots, etc.
Balanced diet
The next component of a healthy lifestyle is balanced nutrition. When talking about it, you should remember two basic laws, the violation of which is dangerous to health.
The first law is the balance of energy received and consumed. If the body receives more energy than it expends, that is, if we receive more food than is necessary for normal human development, for work and well-being, we become fat. Now more than a third of our country, including children, is overweight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes, and a number of other ailments.
Second law: nutrition should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals, dietary fiber. Many of these substances are irreplaceable because they are not formed in the body, but come only with food. The absence of at least one of them, for example, vitamin C, leads to illness and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver.
The first rule in any natural nutrition system should be:
Eat food only when you feel hungry.
Refusal to eat in case of pain, mental and physical malaise, fever and elevated body temperature.
Refusal to eat immediately before bed, as well as before and after serious work, physical or mental.
Most useful for children and teenagers school age four meals a day:
I breakfast - 25% of the daily ration
II breakfast - 15% of the daily ration lunch - 40% of the daily ration
dinner - 20% of the daily ration
Lunch should be the most satisfying. It is useful to have dinner no later than 1.5 hours before bedtime. It is recommended to always eat at the same hours. This develops a conditioned reflex in a person, at a certain time he develops an appetite. And food eaten with appetite is better absorbed. It is very important to have free time for digestion of food. The idea that exercise after eating helps digestion is a grave mistake. Rational nutrition ensures proper growth and formation of the body, helps maintain health, high performance and prolong life.
Harsh sleep
To save normal activities Adequate sleep is of great importance for the nervous system and the entire body. 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. Unfortunately, some people view sleep as a reserve from which they can borrow time to do certain things. Systematic lack of sleep leads to impaired nervous activity, decreased performance, increased fatigue, and irritability.
To create conditions for normal, sound and restful sleep, you need 1-1.5 hours. Before going to bed, stop intense mental work. You need to have dinner no later than 2-2.5 hours before. before sleep. This is important for complete digestion of food. You should sleep in a well-ventilated room; it is a good idea to accustom yourself to sleep with the window open, and in the warm season with the window open. You need to turn off the lights in the room and establish silence. Nightwear should be loose and not impede blood circulation; you should not sleep in outerwear. It is not recommended to cover your head with a blanket or sleep face down: this interferes with normal breathing. 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.
Breath
Breathing is the most important function of the body. It is located in
close relationship with blood circulation, metabolism, muscle activity and is realized with direct participation central nervous system.
The act of breathing is performed automatically, but along with this there is voluntary control of breathing. With voluntary regulation of breathing, it is possible (within certain limits) to consciously regulate the depth and frequency of breathing, hold it, combine breathing with the nature of movements, etc.
The ability to control your breathing is developed differently in different people, but through special training, and above all with the help of breathing exercises, everyone can improve this ability.
You definitely need to breathe through your nose. Passing through the nasal cavity, atmospheric air is moistened and cleaned of dust. In addition, the air stream is annoying nerve endings mucous membrane, resulting in the so-called nasopulmonary reflex, which plays an important role in the regulation of breathing. When breathing through the mouth, the air is not purified, not moistened, or insulated. As a result, acute inflammatory processes occur more often. For those who systematically breathe through the mouth, the number of red blood cells in the blood decreases, the activity of the kidneys, stomach and intestines is disrupted.
In some cases, during heavy physical exertion, when shortness of breath develops, you can breathe through your mouth for a short time until breathing normalizes. You have to breathe through your mouth even while swimming.
For medicinal purposes, to enhance the function of exhalation, it is sometimes recommended to inhale through the nose and exhale through the mouth. During normal breathing, inhalation should be approximately 1/4 shorter than exhalation. So, when walking at medium intensity, three steps are taken for each inhalation, and 4 for exhalation. When walking (and running) quickly, more attention should be paid not to the ratio of the number of steps when inhaling and exhaling, but to a fuller and longer exhalation, which promotes deep breathing.
When performing physical exercises or physical work, it is necessary to accustom yourself to breathe deeply and evenly, and breathing should, if possible, be combined with phases of movement. So, inhalation should be accompanied by movements that increase the volume chest, and exhalation - movements that help reduce its volume. If it is impossible to combine the phases of breathing and movement, you need to breathe evenly and rhythmically. This is especially important during running, jumping and other fast and arrhythmic movements.
Eliminating bad habits
The next step in a healthy lifestyle is the eradication of bad habits (smoking, alcohol, drugs). These health problems cause many diseases, sharply reduce life expectancy, reduce productivity, and have a detrimental effect on the health of the younger generation and the health of future children.
Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits of modern man. It is not without reason that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines your health, but also takes away your strength in the most literal sense. As Soviet experts established, 5-9 minutes after smoking just one cigarette, muscle strength decreases by 15%; athletes know this from experience and therefore, as a rule, do not smoke. Does not stimulate smoking or mental activity at all. On the contrary, the experiment showed that only because of smoking does the accuracy of the test decrease, the perception educational material. The smoker does not inhale all the harmful substances in tobacco smoke - about half goes to those who are close to them. It is no coincidence that children in families of smokers suffer from respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors of the oral cavity, larynx, bronchi and lungs. Constant and long-term smoking leads to premature aging. Impaired oxygen supply to tissues, spasm of small blood vessels make a smoker’s appearance characteristic (yellowish tint to the whites of the eyes, skin, premature aging), and changes in the mucous membranes respiratory tract affects his voice (loss of sonority, reduced timbre, hoarseness).
The effect of nicotine is especially dangerous during certain periods of life - youth, old age, when even a weak stimulating effect disrupts nervous regulation. Nicotine is especially harmful for pregnant women, as it leads to the birth of weak, low-weight children, and for nursing women, as it increases the morbidity and mortality of children in the first years of life.
The next difficult task is overcoming drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of systematic alcohol consumption, a symptom complex of morbid addiction to it develops - loss of a sense of proportion and control over the amount of alcohol consumed; disruption of the central and peripheral nervous system (psychosis, neuritis, etc.) and the functions of internal organs.
Changes in the psyche that occur even with occasional alcohol consumption (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated.
Alcoholism has a particularly harmful effect on the liver: with prolonged systematic alcohol abuse, alcoholic cirrhosis of the liver develops. Alcoholism is one of the common causes of pancreatic disease (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that are harmful both to those around the patient with alcoholism and to society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond health care and affect, to one degree or another, all aspects of life. modern society. The consequences of alcoholism include the deterioration of health indicators of persons who abuse alcoholic beverages and the associated deterioration of general health indicators of the population. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death.
Optimal motor mode
Optimal motor mode is the most important condition for a healthy lifestyle. It is based on systematic exercise and sports, effectively problem solving strengthening the health and development of physical abilities of young people, maintaining health and motor skills, strengthening the prevention of adverse age-related changes. At the same time, physical education and sports act as the most important means of education.
It is useful to take the stairs without using the elevator. According to American doctors Each step gives a person 4 seconds of life. 70 steps burns 28 calories.
The main qualities that characterize a person’s physical development are strength, speed, agility, flexibility and endurance. Improving each of these qualities also helps improve health, but not to the same extent. You can become very fast by training in sprinting. Finally, it is a good idea to become dexterous and flexible by using gymnastic and acrobatic exercises. However, with all this it is not possible to develop sufficient resistance to pathogenic influences.
For effective recovery and prevention of diseases, it is necessary to train and improve, first of all, the most valuable quality- endurance in combination with hardening and other components of a healthy lifestyle, which will provide the growing body with a reliable shield against many diseases.
For knowledge workers, systematic physical education and sports acquires exceptional importance. It is known that even in a healthy and elderly person, if he is not trained, leads a “sedentary” lifestyle and does not engage in physical exercise, even with the slightest physical exertion, breathing quickens and the 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. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with undeveloped muscles, the heart muscle is weak, which is revealed during any physical work.
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. Physical training strengthens and develops skeletal muscles, heart muscle, blood vessels, respiratory system and many other organs, which greatly facilitates the functioning of the circulatory system and has a beneficial effect on the nervous system.
Daily morning exercises are a mandatory minimum of physical training. It should become the same habit for everyone as washing your face in the morning.
Physical exercises should be performed in a well-ventilated area or in the fresh air. For people leading a sedentary lifestyle, outdoor exercise (walking, walking) is especially important. It is useful to walk to work in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, and increases performance.
Walking is a complexly coordinated motor act controlled by the nervous system; it is carried out with the participation of almost the entire muscular system of our body. It can be accurately dosed as a load and gradually, systematically increased in pace and volume. In the absence of other physical activity, the daily minimum norm of exercise by walking alone for a young man is 15 km; less exercise is associated with the development of physical inactivity.
Thus, daily stay in the fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, a walk in the evening, before bed, is especially important. Such a walk as part of the necessary daily exercise is beneficial for everyone. She relieves tension working day, calms excited nerve centers, 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, etc.
Massage
Massage is a system of mechanical and reflex effects produced on human tissues and organs for general strengthening and therapeutic purposes. It is performed by the hands of a massage therapist or using a special apparatus.
Massage helps increase blood supply to the massaged areas of the body, improves the outflow of venous blood, activates skin respiration, metabolic processes, enhances the functions of the sweat and sebaceous glands, removes dead skin cells, while the skin becomes elastic, and ligaments and muscles acquire greater elasticity. Massage has a beneficial, calming effect on the nervous system and helps restore the body's performance after fatigue.
There are several types of massage. The main ones are sports and therapeutic. The first is designed to increase the athlete’s performance and relieve fatigue after heavy physical exertion. The second one serves as a means of promoting the treatment of diseases. These types of massage can only be performed by specialists.
The simplest type of massage is hygienic massage, which improves the overall tone of the body. It promotes hardening and can be performed not only by specialists, but also by the practitioners themselves.
You need to massage the naked body and, only in certain cases, you can massage through knitted or woolen underwear.
Hardening
In Russia, hardening has long been widespread. The benefits of hardening from an early age have been proven by extensive practical experience and are based on solid scientific evidence.
Various hardening methods are widely known - from air baths to dousing cold water. The usefulness of these procedures is beyond doubt. Since time immemorial it has been known that walking barefoot is a wonderful hardening agent. Winter swimming is the highest form of hardening. To achieve it, a person must go through all the stages of hardening.
The effectiveness of hardening increases when using special temperature influences and procedures. Their basic principles correct application must know everything: systematicity and consistency; accounting individual characteristics, health conditions and emotional reactions to the procedure. Another effective hardening agent can and should be a contrast shower before and after physical exercise. Contrast showers train the neurovascular system of the skin and subcutaneous tissue, improving physical thermoregulation, and have a stimulating effect on the central nervous mechanisms. Experience shows the high hardening and healing value of a contrast shower for both adults and children. It also works well as a stimulant of the nervous system, relieving fatigue and increasing performance.
Hardening is a powerful healing tool. It allows you to avoid many diseases, prolong life for many years, and maintain high performance. Hardening has a general strengthening effect on the body, increases the tone of the nervous system, improves blood circulation, and normalizes metabolism.
2.2 Impact of FA and S on health
Physical exercise
There is only one way to achieve human harmony - systematic exercise. In addition, it has been experimentally proven that regular physical education, which is rationally included in the work and rest regime, not only promotes health, but also significantly increases the efficiency of production activities. However, not all motor actions performed in everyday life and work are physical exercises. They can only be movements that are specially selected to influence various organs and systems, develop physical qualities, and correct physique defects.
It has been established that schoolchildren who regularly play sports are more physically developed than their peers who do not play sports. They are taller, have greater weight and chest circumference, and have greater muscle strength and lung capacity. The average height of 16-year-old boys involved in sports is 170.4 cm, while for the rest it is 163.6 cm, and their weight is 62.3 and 52.8 kg, respectively. Physical education and sports exercises train the cardiovascular system, making it resilient to heavy loads. Physical activity promotes the development of the musculoskeletal system.
Physical exercise will have positive impact, if certain rules are followed during classes. It is necessary to monitor your health - this is necessary in order not to cause harm to yourself when engaging in physical exercise. If there are disorders of the cardiovascular system, exercises that require significant stress can lead to a deterioration in heart function. You should not exercise immediately after illness. It is necessary to withstand a certain period for the body’s functions to be restored - only then physical education will be beneficial.
When performing physical exercises, the human body reacts to a given load with responses. The activity of all organs and systems is activated, as a result of which energy resources are consumed and mobility increases nervous processes, the muscular and musculoskeletal systems are strengthened. Thus, it improves physical fitness engaged in and as a result of this, a state of the body is achieved when the loads are easily tolerated, and previously inaccessible results in various types of physical exercises become the norm. You always feel good, want to exercise, are in high spirits and sleep well. With proper and regular exercise, your fitness improves from year to year, and you will be in good shape for a long time.
Exercise hygiene
Based on the regulations, as a result of many years of experience in the field of sports medicine, the main tasks of exercise and sports hygiene are clearly defined. This is the study and improvement of environmental conditions in which physical education and sports take place, and the development of hygienic measures that promote health, increase efficiency, endurance, and increase sports achievements. As noted earlier, physical exercise does not affect any organ or system in isolation, but the entire body as a whole. However, the improvement of the functions of its various systems does not occur to the same extent.
Particularly obvious are the changes in the muscular system. They are expressed in increasing muscle volume, enhancing metabolic processes, and improving the functions of the respiratory apparatus. In close interaction with the respiratory organs, the cardiovascular system is also improved. Physical exercise stimulates metabolism, increases strength, mobility and balance of nervous processes. In this regard, the hygienic importance of physical exercises increases if they are carried out on outdoors. Under these conditions, their overall health-improving effect increases, they have a hardening effect, especially if classes are conducted at low temperatures air. At the same time, such indicators of physical development as chest excursion and vital capacity of the lungs improve. When conducting classes in cold conditions, the thermoregulatory function improves, sensitivity to cold decreases, and the possibility of developing colds decreases. Besides
The beneficial effects of cold air on health indicate an increase in the effectiveness of training, which is explained by the high intensity and density of physical exercise. Physical activity should be standardized taking into account age characteristics and meteorological factors.
Gymnastics
In ancient Greece, for a long time, athletes competed in only light raincoats. One day, one of the winners of the competition lost his cloak while running, and everyone decided that it was easier for him to run without the cloak. Since then, all competition participants began to enter the arena naked. In Greek, “naked” is “gymnos”; This is where the word “gymnastics” came from, which in ancient times included all types of physical exercise.
Nowadays, gymnastics is a system of specially selected physical exercises and methodological techniques used for comprehensive physical development, improvement of motor abilities and health improvement.
Gymnastics has many varieties, and we will start getting acquainted with them with exercises.
“There is no better cure for illness - do exercises until you are old,” says an ancient Indian proverb. And exercise is usually called 10-15-minute morning hygienic exercises performed after sleep. It helps the body quickly move from a passive state to an active one, necessary for work, creates a good mood and gives a charge of vigor. Therefore, it is useful to perform gymnastic exercises not only in the morning, but also during the day, for which many enterprises have introduced industrial gymnastics. By giving rest to the nervous system, exercise relieves fatigue and promotes high performance.
Professional applied gymnastics is a completely different matter: regular classes with specially selected exercises primarily involve the development of those muscle groups and motor skills that are necessary for more rapid mastery of labor skills in certain professions.
And in all schools and educational institutions there is a compulsory subject - basic gymnastics. Its program includes training in applied motor skills (walking, running, jumping, climbing, throwing, overcoming various obstacles, balancing, carrying loads), as well as simple gymnastic and acrobatic exercises. Basic gymnastics also includes the so-called health-improving gymnastics, intended for independent exercise at leisure. It is necessary for those who for some reason cannot attend health group classes.
Each athlete’s training necessarily includes exercises and auxiliary gymnastics, which develop certain physical qualities necessary for different sports.
An integral part of physical training in the Armed Forces is military-applied gymnastics. Its task is the comprehensive development of physical abilities for rapid action in a military situation, taking into account the specifics of military specialties.
And whoever wants to achieve a slender figure with beautiful, prominent muscles, engages in athletic gymnastics. It consists of general developmental exercises with objects - weights and without objects. At the same time, various sports are provided that provide versatile physical training.
Finally, therapeutic exercises are designed to restore the mobility of damaged parts of the body and eliminate physique defects that appear as a result of wounds, injuries or illnesses.
In the next subsection we will take a closer look at morning exercises.
Morning exercises
Morning exercises are physical exercises performed in the morning after sleep and contribute to an accelerated transition of the body to a vigorous, working state. During sleep, the human central nervous system is in a state of peculiar rest from daytime activity. At the same time, the intensity of physiological processes in the body decreases. After motivation, the excitability of the central nervous system and the functional activity of various organs gradually increases, but this process can be quite long, which affects performance, which remains reduced compared to normal and on well-being: a person feels drowsiness, lethargy, and sometimes shows causeless irritability.
Doing exercise causes flows nerve impulses from working muscles and joints and brings the central nervous system into an active, active state. Accordingly, the work of internal organs is also activated, providing a person with high performance, giving him a noticeable surge of vigor.
Exercise should not be confused with physical training, the purpose of which is to obtain a more or less significant load, as well as to develop the physical qualities necessary for a person.
Stress
Stress is a term used to describe wide circle human states that arise in response to various extreme influences (stressors). Initially, the concept of “stress” arose in physiology and denoted a nonspecific reaction of the body (“general adaptation syndrome”) in response to any adverse impact (G. Selye). Later it began to be used to describe individual states that arise in extreme conditions at the physiological, psychological and behavioral levels. Depending on the type of stressor and the nature of its influence, different types of stress are distinguished. The most common classification distinguishes between physiological and psychological stress. The latter is divided into informational and emotional. Information stress occurs in situations of information overload, when a person cannot cope with a task, does not have time to make the right decisions at the required pace, high degree responsibility for the consequences of decisions made. Emotional stress appears in situations of threat, danger, frustration, etc. At the same time, its various forms (impulsive, inhibitory, generalized) lead to changes in the course of mental processes, emotional shifts, transformation of the motivational structure of activity, disorders of motor and speech behavior. Stress can have both a mobilizing and a negative impact on activity, up to its complete disorganization (distress). Therefore, optimization of any type of activity should include a set of measures to prevent the causes of stress. One of them, and probably the most significant, is physical culture and sports.
Conclusions on the first chapter
Which young person doesn’t want to be strong, agile, resilient, have a harmoniously developed body and good coordination of movements? Good physical condition is the key to successful studies and fruitful work. A physically prepared person can handle any job.
Not all people are blessed with these qualities by nature. However, they can be acquired if you become friends with physical culture and join it from childhood.
Physical Culture — component general culture. It not only improves health, but also relieves some congenital and acquired ailments. People need physical culture for both physical and mental work. But it is especially necessary for children and adolescents, since at their age the foundation for physical development and health is laid.
Physical education and sports are becoming especially important now, in the age of the technical revolution, when mechanization and automation are being introduced into industry and agriculture at a rapid pace. The work of many workers is gradually reduced to operating machines. This reduces the muscular activity of workers, and without it, many organs of the human body work at a reduced level and gradually weaken. Such muscle underload is compensated for by physical education and sports. Scientists have found that physical education and sports have a beneficial effect on labor productivity.
Physical education and sports also provide an invaluable service in developing high moral qualities in young people. They foster will, courage, perseverance in achieving goals, a sense of responsibility and camaraderie.
Chapter 2. Conducting research in determining attitudes towards FC and S.
2.1 Organization and methods of research.
The study was conducted to determine the attitude towards physical fitness and exercise among 3rd year students, group 034 of the Faculty of Physical Education and Technology, specialization Sports and Tourism Management. 20 people took part in the study, including 15 boys and 5 girls aged 19 to 24 years.
The study was conducted using a questionnaire.
QUESTIONNAIRE for determining attitudes towards physical culture and sports
Dear comrade! Please describe your attitude towards physical activity and sports. To do this, you must consistently answer all the questions posed to you. The answer option for each question is already printed, so you need to select the appropriate option.
1. Your gender: male, female (underline).
2. Your age (full years).
3. Do you often feel tired after work (make only one choice and check it):
a) constantly; .
b) quite often;
c) from time to time;
d) quite rarely
d) almost never.
4. In order for CKJiTi fatigue you prefer (you can make several choices and highlight them):
a) reading
b) walks
c) sleep
d) medications
d) listening to music
e) physical education (running gymnastics, aerobics, etc.)
g) another gender active work(specify it)
h) what else?
5. How do you feel about your health (check only one item)
a) I don’t take care of him until I feel unwell;
b) I care about my health, I strive to improve or improve it.
6. Which forms of care appeal to you most (you can make several choices and emphasize them):
a) limitation of quality and quantity of products
V) leisure;
d) systematically attending sporting events and sports sections.
a) absolutely healthy (healthy),
b) health is quite good;
c) satisfactory health;
d) I can’t brag about my health;
d) poor health.
8. In connection with the previous question, please circle the number corresponding to the disease and the number of days. b during which you have been on sick leave since last year (please give the most accurate answer possible):
Nature and type of diseases | Duration of illness (number of days). | |||
cardiovascular | ||||
respiratory organs | ||||
digestive organs | ||||
circulatory organs | ||||
musculoskeletal system | ||||
endocrine glands | ||||
infectious | ||||
colds | ||||
other |
9. What is your attitude towards physical education and sports (make only one choice and mark it):
a) I consider it necessary, I do it;
b) I consider it necessary, but I cannot study systematically due to lack of concentration and laziness;
c) I consider it necessary, but there are no conditions for classes;
d) I think it’s necessary, but other things are getting in the way;
e) I don’t see the need for physical education and sports.
10. Please indicate how much time (approximately) your physical education and sports activities took you during the last week (in hours): Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11. If in your daily routine there was no time for physical education, then this was affected (you can make several choices):
a) doctor’s prohibition;
b) lack of energy; "
c) lack of sports equipment at home;
d) lack of sports complexes at the place of residence; -
e) lack of sports facilities and complexes at the place of work; f) I don’t think it’s necessary to study; g) I find it difficult to answer.
12.If you had more free time, would you attend various sporting events more often and take part in them? a) yes; b) no: c) difficult to answer.
13. I do physical education and sports because these activities help (several answers can be given):
a) restore SEO strength after work;
b) improve your physical development
c) feel a pleasant experience and excitement:
d) master sports skills;
e) develop your Painful qualities (persistence, courage, etc.):
e) why eras?
14. I do physical education and sports because I want to eliminate (you can make several choices):
a) flaws in its constitution yes no
b) instability to diseases yes no
c) emotional instability yes no
d) habits that interfere with my daily work
life yes no
15. I believe that our organization provides physical education and physical training for employees:
a) completely; b) not to the slightest degree; c) does not provide - at all; d) it's hard to say.
16. Imagine that your company has its own sports and health complex. What would you like to receive from him? (you can make several selections): .
a) believe in quotation marks in physical education and sports;
6) learn sports movement skills; "
c) improve physical health:
d) develop existing abilities in physical education and sports;
e) to form a correct posture and figure;
f) get rid of illnesses and ailments;
g) receive a range of pleasures from hardening and strengthening procedures.
17. If you organized physical culture and recreational work, what would you suggest to attract mass participation in classes?
18.What would you wish to the organizers of the cultural-mass E-oh for health-improving work with young people (to strudshzhamk) in your organization?
2.2 Analysis of the results obtained.
Having analyzed the questionnaire, we identified the respondents’ attitude towards FC and S. The questionnaire was conducted with 20 respondents, of whom 75% were boys and 25% were girls. As previously stated at the age of 19-24 years.
To the 3rd question: “Do you often feel tired after work” - 60% of respondents experience it from time to time; 20% is quite common and 20% is quite rare.
To the 4th question: “To relieve fatigue, respondents prefer” (several choices can be made) - 100% prefer sleep; 50% - listening to music; 40% - physical fitness and exercise classes (running, gymnastics, aerobics, etc.).
To the 5th question: “How do you feel about your health,” 80% answered that they care about their health and strive to maintain or improve it; and 20% do not care until they feel unwell.
From the 6th question: “What forms of care appeal to you most” (several choices can be made), respondents chose: 70% - active recreation, 50% - sleep regulation and systematic attendance at sporting events and sports sections; 20% - limiting the quality and quantity of food.
To the 8th question: “What diseases did you suffer last year, during which you were on sick leave?” we observe that 80% suffered colds; 30% - diseases of the musculoskeletal system and 10% - diseases of the digestive and respiratory systems.
The 9th question: “What is your attitude towards physical training and exercises” is characterized by the fact that 50% of respondents consider it necessary to engage in physical exercises and exercises; 30% - consider it necessary, but, in their opinion, there are no conditions; 10% believe that they cannot study systematically due to their lack of concentration and laziness; 10% - do not see the need for FC and S classes.
The 10th question: “How much time (approximately) did physical exercise and physical training take you during the last week (in hours)” specifies the respondents’ attitude towards physical exercise and physical exercise. 70% devote their attention to physical exercise and exercise classes for approximately 4-10 hours per week, and 30% did not attend sports sections and did not do morning exercises.
To the 11th question: “If in your regime there was no time for FC and S classes, then this was influenced by the following factors” (several choices can be made) 60% of respondents answered that they could not pay attention to FC and S classes due to lack of time; 20% - due to lack of sports equipment at home; 20% - due to the lack of sports facilities and complexes at their place of work, and only 10% - do not consider it necessary to exercise.
Analyzing the 12th question: “If you had more free time, would you begin to attend sporting events more often and take part in them” showed that almost all respondents (70%) would begin to attend sporting events more often, and 30% - find it difficult to answer.
To the 13th question: “I do physical exercises and sports, because these activities help...” (several choices can be made), respondents answered that they do physical exercises and sports in order to: 90% - improve their physical development, 60% - master sports skills and abilities; 30% -strengthen your strong-willed qualities.
The 14th question reveals the same essence to us: “I am engaged in FC and S, because I want to eliminate...” (several choices can be made) - 80% are engaged in order to eliminate the flaws in their constitution; 60% - instability to diseases and 50% - emotional instability.
The 15th question: “I believe that our organization provides physical training and physical development of employees” shows what students think about BGAFK - 90% of respondents believe that our organization does not full degree provides physical training and physical development and, accordingly, 10% - which is completely.
In the 16th question: “What would you like to get from your enterprise if it had its own physical culture and health complex”, it is clear that the dominant goal of physical training and exercise classes is to strengthen physical health (100% think so), and then to receive the complex pleasure from hardening procedures and strengthening procedures (70%); formation of posture and figure (40%).
To the 17th question: “What would you suggest to attract mass participation in FC and S classes?” 60% suggest reducing payment for various sporting events and sports sections; 50% - creation of good conditions for FC and S classes.
To the 18th question: “What would you wish for the organizers of physical education and recreational work with young people (with employees) in your organization” 70% of students - implementation of a professional and individual approach in FC and C classes; 40% believe that they need to be interested in the results of their activities.
Conclusions on the second chapter.
Having carried out this study, we identified the attitude of students towards FC and S classes. Objectively speaking, we can conclude that their attitude towards FC and S classes and their own health is at a fairly high level. This is due to the fact that most students pay attention to physical education, and some of them still continue to play sports. What can be said, in general, about all the respondents? Absolutely all of them lead an active lifestyle. Most subjects attach great importance to physical culture and sports, as they understand that this is the only way to lead a beautiful and fulfilling life, to be strong, healthy and, of course, happy.
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Often, very often, at the end of the working day we are like a dead lemon. We complain of loss of strength, headaches, aches in tissues and joints, and are generally irritable and depressed. And there seems to be no reason for our ailments, although by and large, they themselves created all the ailments. We violate the laws of psychology of a healthy lifestyle.
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Modern life, with its exorbitant pace of life, with great demands on professional qualities, demands maximum efficiency, competitiveness, and, of course, health from a person. There is a concept in human psychology: the psychology of professional health is the science of the psychological conditions of health in any professional activity, of the methods and means of its development and preservation.
What are the signs of a healthy person? Among them, three main ones can be distinguished.
Firstly, the structural and functional safety of human systems and organs.
Secondly, individual adaptability to the physical and social environment.
Thirdly, the preservation and development of the potential physical and psychological capabilities of a healthy lifestyle and human activity.
Numerous studies prove that the true causes of the disease lie not in physiological features, but emotional conditions of human life. Primary the disease occurs against the background of daily negative emotions, which surrounds the modern professional.
Hence practical psychology should teach the rules and techniques for countering the negative emotional attacks of others, the complexities of the psychological microclimate in the team, the development of positive character traits that contribute to the competent art of communication and self-preservation of one’s psychological health.
Of course, the causes of illness are certain character traits, character traits.
So people who do everything with care, high quality, strive for success, are fanatical in their work, and have high emotionality towards all this, are most likely prone to cardiovascular diseases, increased arterial disease, heart rhythm disturbances, and attacks of radiculitis. These are Type A people.
But type “B” is prone to regularity, low level of activity and performance, lack of emotionality in communication, reluctance professional growth, lack of goals. low self-esteem. All this leads to routine at work, and, accordingly, metabolic diseases, diseases of the musculoskeletal system, and gastrointestinal diseases.
Type “C” people, who are inferior in everything, are prone to melancholy, very strong emotionality, and even the desire to suppress it, to drive it into themselves, such people can get cancer.
Based on these generalizations, the volitional development of positive character traits is the prevention of diseases. And if you have acquired these diseases, then daily repetition of instructions to develop the necessary connections in your head, and then life rules, will lead to recovery.
This is very well described in the book by the American psychotherapist LOUISE HAY, “The Newest Encyclopedia of Health and Happiness.” For a long time she was mine reference book. And, in my opinion, those who are now having a rather difficult time on the path to restoring their health should turn to this wonderful book.
It’s easy to read, when you first meet it it doesn’t seem serious, but I read it once, twice, and you look at many things differently. But most importantly, it restores optimism. Moreover, it is never too late to learn. The Russian people have a very clever proverb: “learn until the cartilage grows together.”
In her encyclopedia, Louise Hay sets the task for readers that by positive attitudes need to create a happy and healthy life every day. Figure out what dissatisfaction in life. In itself, a dissatisfied state is already an unhealthy state. The level of health and general dissatisfaction with life depends on:
Having a certain number of social connections and friendly contacts. It turns out that positive emotions from communicating with close, psychologically compatible people and generally good relationships allow you to overcome stressful situations.
It has been noticed that, unlike sociable people, lonely people more often resort to smoking and drinking alcohol to combat stress, which worsens their condition;
– a strong family and the presence of children in them;
– interesting and beloved work that brings moral satisfaction. It has been proven that unemployment has a negative impact on health, since the unemployed are constantly in a stressful state, which provokes various diseases; and not only illnesses - addiction to alcohol, this is also not a healthy state.
– a special personality type, which is characterized by the desire to work not only for one’s own material well-being, but also realizing the importance and necessity of one’s activities for society;
– presence of adequate goals, values, prospects in professional activity;
– optimism, faith in oneself, in the success of communicating with other people, and the prospects for the future.
It is well known that to maintain physical health it is necessary to perform a set of physical exercises. According to academician N.M. Amosova, a person must make at least 1000 movements a day, these can be different exercises. For example, general health, or with an emphasis on maintaining the health of the cardiovascular system, or preventing the musculoskeletal system.
Over time, you yourself will develop a complex for different tasks, and it will be correct. It is important to do all this gradually, systematically. And by the way, physical exercise will help create a good mood and satisfaction with life.
Likewise for the development and maintaining positive character traits that contribute to the formation of health psychology, it is important to master psychotechnical exercises. Here are some of them:
« Kind smile" Start each day with a positive mindset. Imagine that you radiate warmth, light, goodness. Smile at yourself with an “inner smile”, wish good morning to “your loved one”, to your loved ones. No matter how busy you are, try to greet others throughout the day with the same kind, sincere, friendly smile, because only positive emotions emanate from you, do not allow yourself to be “infected” by the negative emotions of others. Maintain this state throughout the working day, and in the evening analyze how you felt. Your health will improve dramatically.
."I'm glad to see you" When meeting any person, even someone you don’t know at all, your first phrase should be: “I’m glad to see you!” Say it from your heart or think it and only then start a conversation. If during the conversation you feel irritated or angry, then every 2-3 minutes say mentally or out loud: “I’m glad to see you!”
« Nice conversation" If the issue that causes you unpleasant emotions is not very important, try to make communication with the person as pleasant as possible. Whether your interlocutor is right or wrong (now this does not matter), try. So that this person feels good, calm, and has a desire to meet and communicate with you again.
"Contemplator"" Learn to treat everything that happens to you, like an Eastern sage, contemplatively, that is, before reacting to the words or actions of people around you, ask yourself: “What would a calm, experienced, wise person do in my place? What would he say or do? So, tune yourself to a philosophical perception of reality, contemplatively think about the problem for a few minutes and only then make decisions and act.
These psychotechnical exercises must be performed systematically, preferably daily, and then positive result It won’t be long in coming, and you will find a positive mood and open up new opportunities for cooperation with people.
