The formation of a healthy lifestyle today is a hot topic for any person, whether it is an adult or a child, a schoolboy or a student. Sometimes in the family, the culture of a healthy lifestyle is taught by parents to children, starting from preschool age. Kindergartens, schools, and the media are now actively promoting a healthy lifestyle and its constituent elements: physical education, gymnastics, and a variety of diets. This trend has its reasons.
The whole point is that modern life requires from a person a large investment of his labor, time and, most importantly, health in order to achieve his own goals. The situation is also aggravated by poor ecology, sedentary working conditions, poor quality products and poor diet, harmful radiation from a variety of techniques and many other factors that can affect our mental and physical well-being. Despite the fact that modern medicine has achieved significant success in the treatment of a wide variety of diseases, it often turns out to be powerless in cases where the human body is no longer able to fight the disease even with the help of drugs and medical measures. In order to avoid such cases, you need to know and follow special preventive techniques and rules that are the basis of a healthy lifestyle.
In this training, we invite you to take a series of free online lessons on how to lead a healthy lifestyle, form healthy eating habits, exercise and sports habits for yourself, how to build an optimal daily routine, and also maintain your mental health. The course program is designed to help everyone form their own healthy lifestyle system.
Healthy lifestyle (healthy lifestyle) is a skill of a person, which consists in the ability to perform special actions (or vice versa, to refuse to perform such actions) aimed at maintaining and improving his health and preventing diseases.
Disease prevention called a system of measures to prevent or eliminate the causes of disease. Prevention can be of different levels: primary prevention is a system of measures to eliminate the causes and factors of diseases, secondary prevention is the prevention of the progression of an existing disease, and tertiary prevention is the prevention of recurrence of diseases. Within the framework of a healthy lifestyle, it is customary to consider the primary prevention of diseases.
Have the ability to lead a healthy lifestyle - it means to have special knowledge about what is healthy and what is not, how to discipline yourself, build the right daily routine, as well as perform special procedures and eat the right food.
Each of us has our own physical and mental characteristics, some of which are transmitted to us at the genetic level. Someone without doing anything exercise and special recommendations on nutrition, always remains in good shape, someone is not inclined to colds, and in winter it is impossible to infect him with an acute respiratory disease, someone is able to sleep 4 hours a day and remain alert. All these abilities are more of an exception to the rule, peculiar only to some people. And we can certainly say that in the world there is no ideally healthy person who has all the advantages listed above. That is why it is important for us to know our weaknesses and be able to take all necessary measures in order to prevent diseases. This is the role of a healthy lifestyle.
The application of healthy lifestyle knowledge can be useful to any person in a variety of situations, for example, it will allow:
It should be noted that a healthy lifestyle culture affects the quality of life of any person, which is associated with the achievement of longevity, the ability to fully perform social functions and actively participate in the family, work, and social life of society.
Many of us sometimes think about how to lead a healthy lifestyle: exercise or eat moderately and balanced. But often things never go further than promises to themselves that from Monday it is necessary to change their lives. These promises can be repeated many times until a really serious problem appears, which will be quite difficult to deal with.
In order not to bring your body to such situations, you need to observe special rules, which will help maintain your health and which you will learn from the lessons of this course. Compliance with these rules must be purposeful And systemic . To do this, firstly, you need to decide what you want to achieve by leading a healthy lifestyle, and set yourself. Secondly, you need to try and confidently strive for the goal every day. It is very important in maintaining a healthy lifestyle, as in any other business, to develop a regimen, habits and self-discipline.
One of the important habits should be proper nutrition, consisting of a balanced diet and taken in the right mode. No less important for health are such components as the correct balance of work and rest, sleep, moderate physical activity, understanding the biological rhythms of your body, and much more. However, even a person leading a healthy lifestyle is not immune from all diseases, and therefore it is important to know how to behave correctly in case of illness or injury. To successfully lead a healthy lifestyle, you need to be able to understand your body, learn from your own experience, constantly replenishing your knowledge base.
A healthy life also requires a complete rejection of bad habits, which can nullify all your efforts. You must understand that drinking, smoking, overeating and many other weaknesses only exacerbate the impact of factors associated with poor ecology, mental and labor stress on the human body.
If you want to test your theoretical knowledge on the topic of the course and understand how it suits you, you can take our test. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question.
Below is a plan for a healthy lifestyle course. In our lessons, we tried to collect everything you need for self-study: information about the key elements and concepts of a healthy lifestyle, diagrams and pictures, videos, notes, programs, scenarios, as well as projects of activities aimed at improving health and preventing diseases. We see the key function of this training in the fact that, unlike school essays, reports or class hours, from these lessons you will receive not so much theoretical and propaganda knowledge as practical skills applicable in the life of every person.
You can take lessons on a healthy lifestyle in any order, paying attention to what is interesting for you. The material in the lessons is presented, to some extent, concisely and is aimed at general familiarization with the main principles of a healthy lifestyle. However, there are many lessons practical advice and examples. General recommendations include the following:
Practice self-discipline. It is the ability to adhere to the correct regimen from day to day that is the main component of almost all elements of a healthy lifestyle. In order not to let yourself relax, remember more often that the most important thing is at stake - your health. And if you need other motivational techniques, you can find them in time management training on our website (coming soon!).
Learn to understand your body. Each person has his own physical and mental characteristics, so no ready-made universal techniques will replace your own experience.
Approach any recommendation carefully and with hesitation. Any time you have any doubts about the effectiveness and safety of any advice on a healthy lifestyle on our website or in any other source of information, do not follow the advice until you are completely sure of it. Try from time to time to consult with specialists, doctors, nutritionists, trainers, and also read reviews on the Internet - all this will help to avoid mistakes.
In order to learn the principles of a healthy lifestyle as efficiently as possible, and then form your habits and daily routine, we recommend that you first familiarize yourself with all the lessons of this training, try to complete the proposed exercises and recommendations. After reading all the lessons, you will have enough knowledge to start creating your own healthy lifestyle program. You may need additional knowledge. some useful information you can find in the materials discussed below, as well as with the help of conventional search engines. But remember that everything should be taken a little critically, and remember that often taking some particularly drastic measures to improve health, you risk getting the opposite effect and causing serious damage to your body.
In addition to online lessons, in this section we will collect all the useful information about a healthy lifestyle: articles, videos, books, textbooks, abstracts, charts, as well as reviews and recommendations from specialists and ordinary people about the practice of applying the principles of a healthy lifestyle.
Also, take a look at the Healthy Body category on our blog where you can read articles like.
Original taken from dm_pokr in My way to a healthy lifestyle. Tips for beginners.
I recently turned 57 years old. For three years now, actively engaged in my health, I always think why I didn’t start earlier?
Why don't my friends, relatives, seeing my progress, do the same?
Why do we have so few people in Russia doing physical education, especially in adulthood?
I will try to analyze the situation, as it was with me and advise how to start changing your lifestyle.
First, let me tell you about my experience.
At the age of 50, I was a typical Russian small business representative. Own business, lots of travel, delicious hearty food, moderate alcohol consumption, little physical activity. 
The only "before" photo with a naked torso.
Although it seemed that everything was in order. I had what I thought leisure. I loved hiking, biking, and beer barbecues.
Now, looking at this activity, I just “I can’t laugh.”
What was my state of health at the age of 50?
Almost didn't walk. To the parking lot and back - 15 minutes daily walk. If we went with my family, I always lagged behind my wife and children. I had a double chin, a size 48-50, a matching belly, and nasty sissy boobs. And I thought it was genetics. Couldn't pull up more than twice. My forearms hurt a lot with any load on my hands, and I sincerely thought that this was some kind of serious disease such as polyarthritis. My father died from it. Well, of course - heredity!
Started to hurt my heart. The pressure has risen. There was nitroglycerin in the car. I began to go to doctors and for the first time I learned how to do a cardiogram.
In short, the prospect was not very encouraging. Life was coming to an end, and I felt it. Decreased libido, I just attributed to age. Finished me morally got out of nowhere hemorrhoids. I write as it is, without embellishment. In the topic of health, there can be no forbidden chapters. The body has launched a program of self-destruction. And this is no exaggeration. I have studied this topic well. If the body does not need movement and it has many unclaimed functions, then they begin to fade away.
In gatherings at barbecues, I saw that things of the same age were not better, and we increasingly discussed not women, as is customary in men's companies, but our sores. Public opinion supported the thesis that men do not live long, and at that age you should not strain yourself.
Here is such a schedule. I took the first step towards health in 2006, quite by accident. I was going on a mountain hike, and the leader strongly recommended that I start running. Began. Run with difficulty. No more than 20 min. It was hard. I ran for a month before the campaign and then scored.
In 2007, pain in the heart worsened against the background of high blood pressure. Again ultrasound, consultations, doctors. And here I got a good doctor. He listened to me for a long time, knocked, asked and gave recommendations.
And he gave out a plate on the refrigerator - "Useful and harmful products for lowering cholesterol."
With this tablet, my study of healthy lifestyles began. Then I did not yet know about the possibilities of our body to fight for life and defeat diseases without pills and doctors.
So, I started to do something. But do not think that the next day in the morning I began to pour cold water, threw out everything sweet and floury from the house, and began to eat sprouted grain and ran a marathon. This will happen a little later. My body is just as lazy and passive, and the subconscious works like all of us. And the subconscious whispered - "nothing needs to be changed, everything is fine, everything will be fine, everyone lives like that."
The process of changing the way of life was long and gradual. I was going with the spirit of 4 years. I'll try to remember the main points.
So, I am 54 years old, height 170, weight 78 kg. Pulled up 1-2 times, clothing size 48-50, pain in the heart, hemorrhoids and pain in the forearms at the slightest load on the hands, I eat a lot of fatty and fried foods, I sleep a lot. In the evening I constantly chew something in front of the computer. Sometimes I sleep during the day. Any physical activity is tiring and not pleasant. Sometimes I smoke while driving to stay awake. Every evening a beer; often wine and cognac. Regular heartburn. Only Rennie saves.
I learned what coronary heart disease and stroke are. What causes hemorrhoids and how is it treated.
Gradually, the realization came that genetics and heredity are “just a gun, and lifestyle is a trigger.” But this gun may not shoot!
I began to clearly realize that it is necessary to change the way of life until the end of days. Then I wrote the slogan for myself: “The main thing is health, the rest later. I let the business take its course and began to devote most of my time to the theory and practice of healthy lifestyles.
With physical activity, it was more or less clear. I went skiing and running at school and institute and had an idea about training. But there was a problem with food.
How to live without sugar, flour and fat? How to replace evening gatherings in the kitchen with a glass of cognac?
How can you live without vobla and beer? What about wine and barbecue for your birthday? There were more questions than answers.
Fortunately, in the pursuit of a healthy lifestyle in the family, I was not alone. I was fully supported by my wife Irina. We only had conversations about nutrition and training at the age of 50. I must say that she began to change her diet before me. I took up yoga. And I watched her from the side. Some I agreed with, some I didn't.
It was very important. She taught me many good habits. She supported me in every possible way, selflessly watching how I was less and less engaged in housework, and more and more with my health.
Physical exercise I started with running, but quickly finished, because. left foot hurt. Miller's book, Walking Against Drugs, helped me a lot then. I started walking and bought a pedometer.
The daily norm of 10,000 steps has never been achieved. It's really difficult. But I started walking a lot. I walked at a good pace - 6 km per hour. A decent load for a beginner.
Frozen vegetables helped me a lot. They could eat to satiety and not get better, but lose weight. The weight loss process has begun. This inspired me to take further steps. Bread was replaced with loaves. Sugar is honey. Meat - fish and squid.
Vegetable soups began to bring pleasure, because. meat from the diet is still excluded.
I read an excellent book by Galina Shatalova "Healing Nutrition". There was described one experiment that turned my whole subsequent life upside down. I was literally born again thanks to this book. Now I understand this, but then I was just on the way to my most important experiment in my life on myself. 
Shatalova worked at the cosmonaut training center and studied the effect of nutrition on endurance. In experiments with ultramarathon runners, she found that marathon runners eating freshly prepared salads, whole grain cereals, and herbal teas were more enduring than a control group eating according to the Nutrition Institute standards. Participants in this control group consumed from 5,000 to 6,000 kcal per day, and vegan athletes did not exceed 800 kcal, and only on days of heavy loads - up to 1,200 kcal.
These and many other facts from the book impressed me very much. One cure for cancer in the rejection of meat was worth something. At the same time, my wife's sister died of cancer. Everything happened in front of my eyes. I have seen a man eaten by cancer. Literally in six months.
So, all these factors gradually changed consciousness. And with it, the subconscious began to understand that changes lead to good.
Changes have become noticeable in the mirror. Waist and bust have shrunk. Slowly, the second chin began to go away. Now I only have it in my passport photo.
I decided to make myself a press with cubes. At first, the task did not seem very difficult. I had to practice 10 minutes a day. Now I see how wise it was. Gradually, without undue stress, I was drawn into physical education. I didn’t even imagine that I would go from the press to running, skiing and cycling marathons.
So, I did the press. A few simple exercises. The muscles were getting stronger, but the press was not visible. I've been watching megabytes of abs videos on YouTube trying to figure out what's going on. Finally it came to the point that it is necessary to connect cardio loads.
I chose running. This is the simplest year-round cardio device. Now I consider running one of the main sources of my current health.
Then there was a lot. I started running and decided to train for a marathon. Three months later, he's gone. Here the book “Running to Help” by our famous marathon runner Andrey Chirkov helped me a lot. He ran his first marathon at the age of 50, and his inscription on the book is still very dear to me.
Running itself made me pay more attention to nutrition. A purely vegetarian diet no longer suited me.
I remembered Shatalova and decided to try the raw food diet. Moreover, the wife had already begun, but I doubted everything. How can I run on raw vegetables? What will happen to the muscles? But what about in winter without hot water?
Again, the books helped. Sebastianovich, Eret, Shemchuk, Stoleshnikov.
Read, analyze, compare. There were many doubts and breaking habits.
After two months of switching to a raw food diet, we successfully went on a bike tour in Norway, eating only raw vegetables and fruits. This gave me hope.
It seems to many that the raw food diet is some kind of dogma and a complete limitation. I did not follow the path of prohibitions, but the path of satisfying natural desires. If I wanted fish, I ate it. I didn’t want to, then I ate salads and vegetables. And all this was not out of love for the animal world, but out of love for oneself. Although I also love animals very much and now I am glad that my nutrition has nothing to do with killing them.
And so, on a raw food diet, along with physical activity, I was born again. Now I'm already used to this drive and lightness in the body, which I had literally from the first days of switching to a raw food diet. I began to sleep little, there was a lot of free energy. 
I wanted to tell the whole world how easy and affordable it is to get so many bonuses just from changing the diet. I called all the relatives, went to my friends to personally convey all this to them. I thought that they would pick up my undertakings and together we would be healthy and younger. It wasn't there. I came across a calm look and a twisting finger at the temple.
This is how my attitude to physical activity, nutrition and awareness of how to live without diseases gradually changed step by step.
So, now I'm 57. A perfectly healthy body. Baldness and minor problems with teeth are a legacy of the past. There are a few running injuries that don't count either.
Resting pulse 45-50 beats, pressure 120/80, weight 61 kg. I sleep 6-7 hours. Haven't been sick for the past 2 years. Excellent performance. It's hard to upset me. I can always find something to do anywhere. And believe me, it will be beneficial for the body. I train every day. Running, horizontal bar, bars, weights, stretching. I spend about an hour a day on physical education. On one of the weekends, a long run of 2-3 hours.
This is how I live. Full of creative plans for further improvement of the soul and body.
To briefly outline the action plan for the transition to a healthy lifestyle, I would recommend the following steps.
I have fulfilled all the goals and now I am working on the splits, handstand and exit by force on the horizontal bar.
In all these undertakings, the main thing is gradualness and regularity. It is better to do a little bit every day than 2 times a week for 2 hours. With small regular loads, the body adapts to them better, it is easier to recover.
You don't have to go to the gym at all. Machines are designed to reduce injury when working with a client and to work out a specific muscle. We do not need this yet. We need to strengthen all the muscles and develop the functionality of the body.
I never went to the gym. I prefer fresh air, only in winter I do power training Houses. For this, there are a pair of weights of 16 and 24 kg and a set of collapsible dumbbells.
That's probably all for today. The topic is endless. He did not say anything about spiritual development. Here I am less savvy, but I also have something to say about this.
I am learning new details about training and nutrition all the time. The most pleasant thing in this business for me is that you set a goal for yourself and fulfill it. This brings great satisfaction. It becomes just nice to look at your body. Every morning there is an incentive to move on.
You seem to be getting older, and the body is getting younger. No matter how strange it may be. Nobody and nothing can stop you. Only forward to a new self.
So that there is no turning back, I post my goals and their achievements on the blog and on the YouTube channel. I post photos from training on instagram. At first it was scary what my friends would say, how others would appreciate my technique.
And now I'm used to different assessments. I skip the negative and delete it right away, I wind the criticism on my mustache and try to improve.
P.S. Do not think that I am so strong-willed and stubborn. When talking about himself, each person tries to present himself in a better way than he actually is.
I am an ordinary lazy person, I just got into a situation where I had to choose between life and, I will not be afraid of this word, an early death. Think about what will happen to you in five years if nothing changes.
A short video from my fitness compilation about the abs test with the plank exercise.
About a healthy lifestyle
“Health is harmony and balance between various aspects of human nature, the surrounding reality and way of life ... "
Hippocrates
With enviable regularity, almost each of us promises to engage in a healthy lifestyle. We look for information on the Internet, buy books, watch programs and, as a rule, we understand that this is all so difficult, it takes a lot of time and effort, and we get so tired at work, we have a lot of domestic and social affairs. ... And we return to our usual way of life, having decided for ourselves that next time I will definitely start.
It is not necessary to drastically rebuild your lifestyle and switch to complex health systems. The main thing is to start! Take a small step towards a healthy life. Even a very small change in this direction makes us healthier and thus prolongs our life. And when this, even the most insignificant, action becomes a habit, take another step, and so on.
Start with this...
The issue of a healthy lifestyle is relevant for both young and old people. It is about the physical and psychological health of a person. many in modern world worries - to lead a healthy lifestyle, how to find willpower and motivation. In theory, the question seems simple and clear, but in practice, everything turns out to be much more complicated.
The last meal should be no later than 2-3 hours before bedtime. The maximum interval between meals is 6 hours.
It is important! Don't make the common mistake of starving yourself, as this will lead to physical and emotional exhaustion.
The human body gradually gets used to a certain rhythm of life. The question is how to start a healthy lifestyle and force the body to rebuild?
First of all, write down on paper what your ideal day should be:
Remember that after a hard day at work, it should end with psychological and emotional relaxation. What could it be? Think about how to combine a pleasant holiday with a useful sport. Get a membership to the pool, tennis club or go bowling with friends.
It is important! Many, wondering how to start a healthy lifestyle, mistakenly believe that this is, first of all, the rejection of pleasures. Success can only be achieved by feeling the pleasure and enjoyment of new sensations and rules. A new daily routine should not be a burden.
Read more about the daily routine of a successful person in the article.
It is much easier to change when friends and relatives support you. Much more likely to "break loose" when people from inner circle they do not support, but on the contrary, they persuade them to abandon the diet, drink at the holiday, skip the workout.
How to start a healthy lifestyle when there are such people nearby? First of all, you need to temporarily limit communication with them, until the new regime becomes a habit. Learn to culturally and politely refuse and at the same time to thank for the support. Read about the secrets of interpersonal relationships in the rubric.
It is important! Try to find a group of like-minded people and try to spend as much time in their company as possible. Here you will be offered moral support and prompted how to transform life and yourself as easily and quickly as possible.
Make a promise to yourself that you will no longer be upset over trifles. Take life philosophically - if the situation cannot be changed, then you should not worry about it. Try to find something positive and good in every event.
Be sure to set aside time for self-care - visit spas, pamper yourself with beauty treatments, massages, take relaxing baths. This is necessary not only to maintain external attractiveness, but also for spiritual harmony and tranquility. Taking care of your appearance, a person is distracted from worries, relaxes and calms down. Be sure to keep your hair and hands clean, because external cleanliness entails internal cleanliness and streamlines thoughts.
It is important! Make it a rule to go to the sauna - this is an effective and pleasant way to prevent various pathologies and a complete, relaxing rest.
When it comes to a healthy lifestyle, one should not miss such an important point as physical fitness. It is much easier to prevent a disease than to spend time, effort and money on its treatment in the future.
First of all, if possible, protect yourself from external negative factors and give up bad habits. Ventilate the room regularly, even in winter, practice hardening, but do it gradually, starting with rubdowns. Strengthen. Excellent prevention of diseases - yoga. This eastern practice supports physical and emotional health, but in this matter you need to pay attention and choose a good coach who can push you to self-development and reveal internal energy resources.
is a whole philosophy, the purpose of which is to make yourself better, to achieve personal growth. Start today to see and feel real results tomorrow.
Practical recommendations - how to change your life - look at the video.
We assume that it is unlikely that someone will meet who would not dream of always being beautiful, full of strength and happy. Sometimes people try different types sports, gyms, diets, walks in the parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully observes it. Why is this happening? What prevents people from monitoring their health? What do you need to do to look and feel great? And how to live long and successfully? We will try to answer all these questions below.
Today everyone's life is full of events, technologies and temptations. In our developed time, people are used to running somewhere and in a hurry, to make the most of it. Work fast, learn new things, eat fast food, be treated with drugs with an immediate effect. There is no extra minute for relaxation and elementary attention to yourself. However, sooner or later health will fail. It does not happen on time and always brings bad results.
It is easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of "beast" is this? A healthy lifestyle is a set of healthy habits that only positively affect a person’s life. With it, you can improve health, increase life expectancy and be happy. HLS is especially relevant in Lately. Technological progress, poor ecology and inactivity have a detrimental effect on people. Various kinds of loads appear, leading to diseases, often chronic. In this regard, healthy lifestyle is extremely important for our society.
Maintaining a healthy lifestyle helps everyone to take care and care for their body. It contributes to its strengthening, stability and strength. This is true only on one condition. You need to use all of its components. There are many classifications of them. We chose simple and meaningful. So, the HOS consists of:
Eating right, first of all, means eating only healthy foods nutrition. They provide replenishment of the body with various substances that help it grow and function. Proper nutrition should be exceptionally balanced.
A person, especially with a problem excess weight, it is worth adhering to several principles of proper nutrition:
The rules of healthy eating are quite simple and do not require special skills. Today, a lot of services are available, where everyone will find recipes to their liking, will be able to control the calorie content of dishes and the amount of water consumed.
Our body is our main tool. With it, we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, they need to be used. Movement is life. Better not to say. Let's take a car as an example. If it sits idle for many years, it will rust and become unusable. So is our body. The less we move, the greater the risk of disease. Well, if you have a lot of free time. You can attend group classes, exercise in gym or dance. There are a lot of options. But what to do if you are a busy person and have almost no free time? The ideal option for you is morning exercises. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.
On the Internet you can find a huge amount of information about exercises and techniques for morning exercises. In addition to the above, running has a great effect on the human body. Morning or evening jogging is uplifting. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of exercise you choose. It is important that they give you pleasure.
To reduce the risk of disease to a minimum, it is worth hardening. It helps the body fight against adverse external factors. There are many ways to increase resistance and immunity:
We will not go deep and talk for a long time about the dangers of smoking, alcohol and drugs. This is a well known fact. We really hope that each of you, our readers, values your health and has long abandoned these destructive habits or is now on the way to it.
