Physical hypodynamia and physical activity exercises. Causes of being overweight

In the twenty-first century, a large number of new diseases have appeared that were not known to man about three decades ago. Now we are not talking about terrible mutating viruses or infections that affect the cells of our body, but about such a simple, asymptomatic and extremely dangerous disease as physical inactivity. Its development originates precisely at the end of the last century, when a person could finally afford to abandon the numerous jobs that he was obliged to perform in the household. In particular, this applies to women.

Let's start with the fact that hypodynamia is a serious lack of physical activity, a complete lack of physical activity and peace provided to our beloved body. Why is such peace necessary? It is not capable of leading to anything good, since inactivity only causes harm and it is necessary to take methods and measures to combat it. A modern woman is a person who prefers a career to household chores. This concerns one half of the female population of the planet. Regarding the second half, we can say that she completely placed all her duties on the shoulders of household appliances. For example, you no longer have to carry heavy buckets of water from the well to the house, because you only need to turn on the tap in the kitchen or in the bathroom. Now you don’t have to turn meat in a meat grinder either, making efforts and giving a load to your hands, because electrical appliances have appeared that require practically no human intervention in their work. In general, getting food has become much easier, chasing mammoths is no longer required, and life has only become harder. Strange, isn't it?

Hypodynamia and measures to combat it are considered in sufficient detail on the Internet. So why once again strain and run to the gym, if you can just go to the Internet, read and close the page, forget about what you read? It does not matter that hypodynamia leads to various diseases. You have to think about this only when these diseases have already begun to show their symptoms.

Hypodynamia leads to the fact that an active and cheerful, smart and attractive woman turns into a clumsy, long-thinking lady with a sagging body. A terrible picture, but it is often necessary to observe it. So, let's pay attention not only to the symptoms of the disease, but also measures to combat it.

No matter how trite it may sound, you will need to choose at least some kind of sport for yourself. Are they not enough now? Fitness, aerobics, Pilates, strip plastic, yoga and a bunch of other interesting and useful hobbies can be chosen by a modern woman. Why waste precious time when you can and should take care of yourself, and not take care of yourself?

With regular physical exertion, hypodynamia will disappear, imperceptibly dissolve. But it will be very noticeable how all organ systems began to work, without diseases and disorders. Muscles will become much more toned, they will acquire tone, your body will be hardy and beautiful. Excess weight will go away, the desire to lie on the couch all your free time will gradually disappear.

To get rid of physical inactivity, you can force yourself to do little tricks in everyday life. For example, refuse elevators. Climb at least a few floors up without him, also go down the stairs on foot. If possible, walk to a store or supermarket instead of taking a bus or taxi. Even a small load in the form of bags of groceries will not hurt, unless you suffer from dangerous heart diseases.

If you don’t feel like going to the gym at all, set aside time for independent runs. In the mornings, in the evenings, you can run several kilometers at a leisurely run or walk at a fast pace. You have a baby? Great, take a walk together, take a walk in the park or go to the nearest school stadium so that your child can also run there, looking at you.

Turn on rhythmic music at home and just move with pleasure to its accompaniment. The main thing is that you should like the music, you have no one to be ashamed of, you can dance the way you want. A few rhythmic movements will help you understand that life on the couch is less interesting than outside it.

No wonder physical inactivity is considered a dangerous social problem, a disease of many nations and different generations. Children and adults are almost equally affected by this disease. Children today are offered an alternative that is supported by many adults. The Internet has replaced outdoor games and communication with other children in the yards. But some adults only rejoice at this: it is better to sit under the supervision of parents than to smoke and taste alcohol in the stairwell. But is it possible to explain the rules of a healthy lifestyle to a child from childhood and teach them to sports by personal example? Restrictions on mobility are enough for children in school classes, where they have to sit at their desks.

By the way, drinking alcohol and smoking also increase the number of people suffering from physical inactivity. Gradually, these hobbies will crowd out other interests and a person lives from one reason for drinking to another, counting the days.

Not only physical exercises will help prevent the development of hypodynamia, but also measures to combat it, involving massage procedures, or rather, self-massage. Self-massage can accelerate the movement of blood in our body, improve lymph flow, increase the tone of the nervous system. The healing effect of self-massage is achieved after several procedures. With its help, you can get rid of the beginning, not neglected diseases associated with physical inactivity.

Insufficient mobility and an absolutely inactive lifestyle affect both the state of the nervous system and the mental state of a person. There is irritability, anxiety, insomnia and fatigue, then idleness. In such a mood, a person begins to lose interest in life, not noticing how many interesting things are in it.

Prevention of hypodynamia in transport
You can run away from a sedentary lifestyle. Leaving won't work. With the advent of the car, its happy owners begin to complain about excess weight, fatigue and nervous tension - in a word, everything that comes into the life of a motorist with a lack of walking. Yes, yes, of course, you have heard: it is useful to walk on foot and it is better to do it more often. But you are driving, dreaming about it for a long time and everything suits you? Let's not persuade. Let's see how you can make yourself move more.

• Look for the parking lot farthest from the entrance - both near the house and at the place of work.
• Having rolled a grocery cart to the car, be sure to return it “to the parking lot” to the supermarket.
• Another sensible exercise for the hostages of a sedentary lifestyle: come home - do not carry heavy bags immediately to the kitchen. Take only what will fit in two hands (milk and bread) and methodically dismantle the packages in “ten trips”.
• Are you determined? As part of the prevention of physical inactivity, arrange a “day without a car” once a week.

Don't have a car? In theory, everything is just as simple - take your will into a fist and give up public transport in favor of walking. Alas, frost, migraine, and lack of time will appear on the side of the “stationary lifestyle”.

• Do not blame yourself, act with micro-efforts. We do not encourage you to walk all eight stops to the subway: get off just one early and walk the rest of the way. After a month or two, try leaving two stops earlier.
• Does the bus run on schedule? Rather than wait in the cold, walk towards the next stop and sit on it.
• When it comes to buying bread, you are in a grocery store far from home.
• Walking instead of the elevator is banal advice. And what about running up the stairs in the stairwell? Be sure to read about the technique of doing exercises - such a run is very different from the usual one, but it effectively solves all issues with the buttocks and legs. In general, do not miss the opportunity to force yourself to move a lot and in a variety of ways.

Prevention of physical inactivity at home
Sometimes the layout of the apartment itself helps to fulfill and even exceed the norm of physical activity. Podiums, steps, long corridors and isolated rooms are the very controversial interior features that complicate the layout, while at the same time allowing you to keep your body in good shape.

While you are plying through the rooms and levels of the house, imperceptible kilometers “run in”. To assess the real scale of motor activity, try using a pedometer during the day - the result may surprise you.

But that's not enough

• Never talk on the phone while sitting / lying down - try to walk. This works great in the office, but you can try it at home too.
• Do you have a tiny apartment and "nowhere to go"? When you stroke, stand at the stove, brush your teeth - take side steps, dance. Include exercises in everyday life: while the coffee boils, you can do five squats.
• Get a special "uncomfortable" place to charge your phone. Let you have to get up every time a sms came.
• Eat lunch in another room - not in the kitchen: the need to set the table, and then remove the dishes willy-nilly make you move more.
• Real gymnastics at work with a sedentary lifestyle works on the same principle: walk your feet to the accounting department, help unload the goods, have lunch in a distant cafe. In general, every time you force yourself to move more.

Organize your workplace
In addition to hiking, frequent changes in positions help keep the body in good shape.

• If the kitchen has a counter or an island, you can work standing behind them - it has been noticed that in this position it is easier to think and write.
• Life hack from working moms of tiny kids: check email and work on a laptop on a shelf at the height of the bar table. The child will not reach, and you do not need to sit down.

Love DIY cleaning and renovation

• Homework is the best remedy for hypodynamia. Therefore, the optimization of cabinets should not be turned into the meaning of life: sometimes it is more useful to restore order in them from time to time. Moreover, organizing storage is akin to an act of meditation: methodically folding T-shirts and choosing a pair for each sock, you not only move, but also put your thoughts in order.
• Vacuum yourself. Don't think of it as a chore or a waste of time. In ten minutes, you will spend 70 kcal if you mop the floors, 110 kcal if you manually clean the bathtub and sink, about 80 kcal if you wipe the dust off the furniture. If your cleaning lasts more than ten minutes, then this is already a workout.
• Buy five more ficuses in addition to the geranium already on the windowsill. Caring for plants requires regularity and ... extra gestures.
• If possible (if you have minimal skills for this), do minor repairs around the house. Paint, glue, nail. Of course, this is not as interesting as an evening in front of the TV, but at least it diversifies family everyday life.

Physical inactivity (from the Greek hypo - below and dynamis - strength) is a weakening of muscle activity due to a sedentary lifestyle and limitation of motor activity. Physical inactivity is also called the disease of the century and the flip side of progress. The truth of this statement, unfortunately, is obvious. Progress gives a person a lot of the most perfect devices that can save us from any physical activity. We have cars, trains and planes at our disposal to move over vast distances without the slightest effort. Modern mechanisms enable a person to lift a gigantic weight by simply pressing the right button. It is difficult to overestimate the convenience that modern technology provides to a person, but ... Freed from the need to earn a living by hard physical labor, as it has been for tens of thousands of years, a person spends more and more time in a sitting or lying position. For many of us, all physical activity is limited to the road from the entrance to our own car. Our muscles are deprived of the necessary training, weaken and gradually atrophy. The weakness of muscle tissue adversely affects the work of all organs and systems of the human body, the neuro-reflex connections laid down by nature and fixed in the process of physical labor are disrupted. That is why, a direct consequence of physical inactivity is a disorder of the nervous and cardiovascular systems, metabolic disorders and often obesity.

In all civilized countries, doctors and scientists have long been sounding the alarm, concerned about the growing number of overweight people of all ages, including children and adolescents. Many doctors attribute obesity to an increase in the number of cardiovascular diseases and a decrease in the average life expectancy of a person in developed countries. To turn progress from a hidden enemy into a friend and ally is the paramount task of modern man. Throughout the civilized world, the movement for a healthy lifestyle is expanding. More and more people are realizing that a certain dose of physical activity is simply necessary to maintain human health. However, not everyone is able to visit gyms and swimming pools. Many do not have enough time or money for serious sports. However, it is possible to significantly improve your health at minimal cost, and everyone has such an opportunity. Scientists have concluded that even 30 minutes of daily physical activity can significantly reduce the risk of obesity and other associated diseases in people leading a sedentary lifestyle.

Thus, in order to protect yourself from many diseases associated with physical inactivity, it is enough just to walk 2 km daily or climb to the fifth floor without an elevator, or just do morning exercises. Dance lovers can not only cheer themselves up, but also significantly improve their health, simply by dancing to pleasant rhythmic music for at least 20 minutes a day. Try to accustom your body to daily physical activity, and after two months you will notice a change for the better. Your nervous system will be the first to react, because physical activity has always been and remains the most reliable way to calm frisky nerves. You will definitely pay attention to your toned muscles and healthy skin color.

Thus, without resorting to long workouts, you can significantly improve your health and avoid many serious diseases.

The lack of motor activity leads to the fact that the human spine begins to age early. As a result - osteochondrosis due to circulatory disorders. Our body is a single whole, and the better the condition of the whole body, the better the condition of the spinal column. Osteochondrosis is a disease of the spine: degenerative changes in the intervertebral discs. According to selective data, every third person over 30 years of age suffers from osteochondrosis. And in recent years, the age limit of those suffering from this disease has decreased significantly. If earlier people of the middle generation suffered from this disease - from 30 to 40 years old, now more often come across patients of adolescence - at 17, and at 15, and at 12. And even children - at 10 years old ... Knowing this, young parents and educators should design a healthy lifestyle in their family and school as early as possible.

It has long been noted that adolescents who are poorly developed physically are often nearsighted. Sometimes, as it progresses, it leads to irreversible changes and significant loss of vision. All this puts the fight against myopia at the level of the state task and is dictated by the need for active measures to prevent it. One of the causes of myopia is hypodynamia.

Low motor activity. Hypodynamia is a fashionable word, hypo is a decrease, dynamism is a movement. Motor activity is a biological need. For each age, it has its own optimum. If today you, parents, move less than yesterday, then tomorrow your children will move even less. The need for movement is nurtured, but can be ruined.

The child came to school. He is seated at a desk, and physical activity is reduced by 50 percent. From childhood obesity to adolescent obesity, especially in girls, when their nature begins to change, a bridge is thrown. It is inconvenient for girls to once again run around the school yard. Where is there to jump rope! “It’s raining outside again, there’s nothing for you to hang out in the mud, you better watch TV.” This is from a series of parental remarks that take away the main pleasure - barefoot through the puddles ...

Our children have started to move less. Where has the activity gone? There were serial detectives on TV, someone came up with computer games with the highest load on the psyche, in fact - children and young people experience stress for several hours, this is accompanied by almost complete immobility and stiffness of the same certain muscles of the body. And as a result, children become overly excited, aggressive with a whole range of diseases acquired as a result of a decrease in metabolism and physical inactivity. Today, the term “gambling addiction” has already appeared in everyday life. Those. Today we have a new disease very similar in its effect to the effect on the body of narcotic drugs, with retraction, addiction and the inability to abandon this lifestyle. But the child's body - is formed, develops. And what kind of development will a matured young man get, sitting for hours in front of a computer for several years - a gamer. It seems that this is how H. G. Wells described our descendants in the novel The Time Machine.

Everywhere and everywhere today we observe immobilization (hypodynamia) and accompanying diseases. According to Petrosyan and Pyatkevičius, of all children aged 12-19 (including first-year students), 50 percent already have one risk factor, 20 percent have two factors ... Separately and together, these risk factors contribute to an increase in blood pressure. If we add everything into a single complex that to one degree or another affects the developing body of a child, then in its thin, complex (not like our adults, very thin!) Structure, the vessels are the first to suffer. After a while - the heart! But, the main thing is that the risk factors are manageable.

And again we return to the methods of recovery, which today, in the age of immobility, are the only compensatory factor that preserves our health.

It is known that less than 20% of the population of economically developed countries live more or less dynamically, with physical activity that provides the necessary minimum energy consumption. For the remaining 80%, daily energy expenditure is well below the level required to maintain stable health. A sharp limitation of motor activity in recent decades has led to a decrease in the functional capabilities of middle-aged people, i.e. the most efficient and efficient population producing wealth.

Thus, the majority of the modern population of economically developed countries has a real danger of acquiring functional and organic changes and painful symptoms that develop as a result of a mismatch between the activities of individual systems and the organism as a whole with the external environment. This condition is based on violations of energy and plastic metabolism (primarily in the muscular system). The mechanism of the protective action of intense physical exercise lies in the genetic code of the human body. Skeletal muscles, which on average make up 40% of body weight (in men), are genetically programmed by nature for hard physical work. One has only to look at the life of our distant ancestors on the example of our younger primate monkey brothers. Useful for viewing and comparison is the talented series of documentaries about the wildlife of the Discovery Channel, which are often shown on our TV channels. Jumping and swinging on vines, constantly climbing tall trees... compare with your motor activity... and metabolism... "Motor activity is one of the main factors that determine the level of metabolic processes of the body and the state of its bone, muscle and cardiovascular systems," wrote the academician V.V. Parin (1969). Human muscles are a powerful generator of energy. They send a strong stream of nerve impulses to maintain the optimal tone of the central nervous system, facilitate the movement of venous blood through the vessels to the heart (“muscle pump”), and create the necessary tension for the normal functioning of the motor apparatus. According to the "energy rule of skeletal muscles" I.A. Arshavsky, the energy potential of the body and the functional state of all organs and systems depend on the nature of the activity of skeletal muscles.

The more intense the motor activity, the more fully the genetic program is implemented, and the energy potential, functional resources of the body and life expectancy increase.

With an increase in physical activity, human performance increases: body weight and fat mass, blood cholesterol levels decrease, blood pressure and heart rate decrease. Regular physical activity and training can significantly slow down the development of age-related changes in the physiological functions of the body, as well as negative changes in various organs and systems. (Performing physical exercises has a positive effect on all parts of the motor apparatus, preventing the development of degenerative changes associated with age and physical inactivity. The mineralization of bone tissue and the calcium content in the body increase. The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best means of preventing arthrosis and osteochondrosis The best way to combat physical inactivity is walking and running.

Due to the ability to change the amount of training loads (starting with walking) over a wide range, contraindications to endurance training are very limited:

• - congenital heart defects and stenosis (narrowing) of the atrioventricular orifice;
• - heart or lung failure;
• - severe coronary insufficiency, manifested at rest or with minimal load;
• - chronic kidney disease;
• - high blood pressure (200/120 mm Hg), which cannot be reduced with the help of drugs;
• - early period after myocardial infarction (3-6 months or more - depending on the severity of the disease).
• - severe heart rhythm disturbances (atrial fibrillation, etc.);
• - thrombophlebitis;

It is believed that an increase in heart rate at rest by 15 beats / min increases the risk of sudden death from a heart attack by 70% - the same pattern is observed with muscle activity.

As training increases, the response of the cardiovascular system gradually decreases. For operational control over the intensity of the load, in addition to heart rate data, it is also advisable to use breathing indicators, which can be determined directly during the run. These include a nasal breathing test. If breathing is easy through the nose while running, this indicates a normal training regimen. If there is not enough air and you have to switch to a mixed nasal-oral type of breathing, then the intensity of running and speed should be reduced. The speaking test can also be used successfully. If you can easily carry on a casual conversation with a partner while running, then the pace is optimal. If you begin to choke and answer questions in monosyllabic words, this is a signal of a transition to a mixed zone. These tests confirm the commandment of the founder of recreational running, the famous New Zealand coach Arthur Lydiard - "you need to run easy."

No less important for self-control are subjective indicators of the state of the body (sleep, well-being, mood, desire to train). Sound sleep, good health and high performance during the day, the desire to train testify to the adequacy of training loads. Poor sleep, lethargy and drowsiness during the day, unwillingness to exercise are sure signs of overload. If appropriate measures are not taken and the load is not reduced, more serious symptoms of overtraining may appear later - pain in the heart area, heart rhythm disturbances, increased blood pressure, etc. In this case, you should stop exercising for a while.

Healthy running and walking can be successfully used for some diseases of the gastrointestinal tract (gastritis, spastic colitis, peptic ulcer of the stomach and duodenum, biliary dyskinesia (impaired function of the bile ducts), since the vibration of the internal organs that occurs during running significantly improves function of the digestive organs.Naturally, classes are stopped during an exacerbation of the disease.Increased hepatic blood flow and deep forced breathing during running, which is an excellent massage for the liver, improves its function and helps to eliminate liver pain syndrome.Especially useful in this regard is abdominal breathing during running (due to movements of the diaphragm).Normalization of nervous processes in the cerebral cortex as a result of physical training is of no small importance for the treatment of peptic ulcer.Patients with high acidity before running are advised to drink a glass of oatmeal jelly to neutralize the acidity stomach juice. In case of low acidity, it is enough to drink half a glass of water, which will enhance the secretory function of the stomach.

Of interest is the experience of the Indian system, the so-called Hatha Yoga. In India, a healthy lifestyle is also tied to the management of the body's energy. There are various concepts and approaches to understanding the system of healing and comprehending the fullness of life. Here is one of such concepts, connected, as you can see, with energies. “Hatha yoga is a method of connecting the sun and the moon. The sun and moon represent all pairs of opposites in the world: up and down, left and right, male and female. Ha means "sun" and tha means "moon". The energy of the sun is associated with the intellect (chit), the right nostril and the subtle energy channel pingala nadi, which runs down the body from the right nostril to the base of the spine. This is a channel of energy. Ida nadi spirals to the left around the sushumna nadi (this channel runs along the spine) and ends in the left nostril. Ida is symbolized by the moon (tha), water, female energy (yin), the sacred river Ganges and intuition. When prana flows freely through the adi, all three sacred rivers merge at the ajna chakra, the center of the third eye. This is Hatha Yoga - the union of the sun and the moon. Hatha yoga is a gymnastic technology for the complex improvement of the body and consciousness. Among the many technologies of integral improvement known to mankind, hatha yoga is one of the most effective.

All healing postures (asanas) practiced in Hatha Yoga are based on the impact on the energy centers of the body, in the European sense - on the nerve nodes and endocrine glands. As for working with the muscular skeleton of the body, each posture is accompanied by a counterpose, flexion of a muscle or muscle group, and an appropriate extension (stretching) exercise. Such gymnastics, among other things, also gives subbalanced loads on the body, teaches it to function correctly, not to be clamped, eliminates spasmodic reactions and, accordingly, improves blood circulation, evenly distributes loads and builds the work of the nervous system, affecting the brain and spinal cord.

Fixation in one position. That is, when performing it, it is necessary to take and hold a certain position for a while. It may seem to the inexperienced in this matter that such static exercises are much easier than the usual dynamic strength exercises and cardio loads. After all, moving, a person spends more strength and energy than standing in one place.

But if you don’t try it, you won’t understand: the static load is not inferior in efficiency to the dynamic one. It is static exercises (and the plank among them) that develop muscle strength and endurance. That is why the plank exercise is so popular in various types of training: in regular fitness, in yoga (specifically hatha yoga), Pilates.

The bar can replace a number of various physical exercises. Because for its implementation you need nothing but space and time. And as a result: dropped pounds, flat stomach, slender legs, toned arms, no cellulite, beautiful posture. Photo: Depositphotos

Versatile and varied exercise

The plank is the perfect solution for those who want to take care of their body and health, but constantly find excuses like lack of time for a run or going to a sports club. Plank does not accept excuses. For her, there are no restrictions on gender, age, level. Unless there are a few medical contraindications: recent surgical interventions, significant problems with the cardiovascular system, the presence of spinal injuries.

The effectiveness and versatility of this exercise is due to the fact that the bar, for all its simplicity, is a very diverse exercise. There are many variations of its implementation, but before moving on to them, we will discuss the classic bar.

It is a fixation of the body in a position "lying on the floor" on outstretched arms.

Since the plank exercise does not involve movement, it is most important to adopt the correct body posture.
Photo: Depositphotos

Highlights of the “classic plank” pose:

1. the body should be even, straight, parallel to the floor;
2. legs should not bend at the knees;
3. focus on the tips of socks and hands;
4. you can not bend or bend up the lower back, which increases the load on it;
5. the stomach and buttocks must be kept in tension;
6. the head does not need to be lowered or lifted.

It is important when doing the bar and breathing: it should be even and calm, moderately deep.

The duration of the exercise for the first time can be half a minute (do not immediately be heroic and zealous) and gradually increase to several minutes. In plank, it is not time records that are more important, but regularity and accuracy.

In addition to the classic plank, there are variations of this exercise. for "more advanced":

• a plank with a raised arm or leg, where the emphasis of the body falls on three limbs, which makes it difficult to fix the correct position;
• side and complicated bar - exercises in which it is even more difficult to maintain balance;
• there are also various variations of the plank with a fitball (large ball) - emphasis on the fitball with your feet or hands.

Photo: Depositphotos

For appearance and health

All the advantages of this exercise make it ideal for a busy person loaded with daily worries. The bar resists, improves not only the appearance of a person, but also his health (due to the increased blood supply to tissues and organs), well-being and mood.

By the way, the plank is extremely useful for strengthening the muscular corset, which, during sedentary work, as in most people, will protect the spine from osteochondrosis, hernias, etc.

Our vital functions were laid down in the primitive communal period, when a person in search of food, fleeing danger, moved a lot and actively. Long years spent on the run, accustomed the body to physical activity. And now, to be healthy, we need to move.

But, people have always sought to simplify their lives. Now we drive cars, watch TV, and for several years now we don't even get up from the couch to change the program: the remote control does it! And the work of most of us is sedentary.

Muscles are the first to suffer from inactivity, which gradually atrophy from lack of load. And we are talking not only about the muscles of the legs that are stiff from a long sitting on a chair and from an uncomfortable position, numb muscles of the hands. Suffer (which is dangerous!) The heart muscle (myocardium) and the walls of blood vessels. As a result, hypertension, ischemia develops, and the heart rhythm is disturbed. Among other things, the metabolic process slows down, which leads to bone fragility and disruption of the internal organs, and a carbohydrate-fat failure is a direct path to obesity.

What does laziness lead to?

Our muscular activity is directly related to the nervous one, so that a sedentary lifestyle for us turns into a decrease in efficiency, irritability, emotional instability and even depression. What to do?

fatigue, laziness, physical inactivity, improve mood, increase tone

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Physical inactivity: the essence of the problem, the relationship with diseases, the impact on health, how to deal

Hypodynamia is called the “disease of civilization”, and in recent years, doctors have really sounded the alarm, because not only adults, but also children have become prone to physical inactivity, and this condition, not being a disease, nevertheless leads to serious disorders - obesity, myocardial infarction , hypertension.

Man has been working for thousands of years on how to make his life easier by inventing all sorts of devices and devices. Today, to overcome the distance, you do not need to walk more than a dozen kilometers, and you don’t even have to make special physical efforts to get food.

We are happy to trust technology to do household chores, a robot vacuum cleaner can do the cleaning, and a washing machine does an excellent job with washing. Everyday life now does not require the expenditure of energy, you just need to press the buttons on household appliances correctly.

Automation of production has greatly facilitated the tasks of workers, and even those professions that until recently required physical effort have moved into the category of "sedentary".

Of course, life has become comfortable, and the main significant resource - time - is significantly saved when using personal transport and all kinds of gadgets. At the same time, this very time is not enough for walking, visiting the gym, morning exercises. That is, saving time causes damage to the most important thing - human health.

Going home after a hard day at work, sometimes spent just sitting, many immediately take a horizontal position on the sofa in front of the TV or sitting at the computer, and in addition to everything, there is a plate of food nearby, and it’s good if it is useful, because food habits have changed not for the better, exacerbating metabolic disorders in parallel with the lack of movement.

A decade ago, children actively walked on the street after school, visited swimming pools and sports sections. Now the leisure of many schoolchildren is a computer, which is in almost every home. Hypodynamia in children is even more dangerous than in many adults, since a growing body requires adequate work of muscles, heart, blood vessels, and mental activity, the development of intelligence, and the ability for further learning depend on this.

Motor activity is the main component of proper life and the guarantee of health, ancient healers knew the rule “movement is life!”, But in recent decades, most of us forget about it, more worried about personal comfort.

Lack of physical activity adversely affects the state of internal organs, leads to the development of severe pathology, causes emotional disorders, depression, neuroses, although many of us tend to associate these phenomena with the environmental situation, stress at work and at school, and problems in the family. Everything is interconnected, and movement plays an important role in the quality of our life.

The problem of physical inactivity has not only medical, but also social aspects, because the pathology that occurs due to lack of movement requires serious treatment costs on the part of the state and the patient himself, limits the ability to work and even causes disability. A vivid example of this is cardiovascular diseases, which are increasingly being diagnosed in young and able-bodied people.

Causes of hypodynamia and its effect on the body

Hypodynamia is the result of an improper lifestyle, and the main reasons for it are considered:

• Use of automated labor;
• urbanization;
• The spread of "sedentary" professions, work mainly at a computer or with papers is more in demand;
• Application of achievements of technical progress in everyday life;
• Conscious refusal of physical activity.

In most cases, it is these factors that become decisive in limiting mobility, but it happens that hypodynamia occurs for independent reasons and against our will. These cases include injuries and serious illnesses that prevent physical activity. However, it is worth noting that bedridden patients also need the maximum possible work of the muscular apparatus, since immobilization is dangerous for them, like no one else, due to the increased risk of thromboembolic and other dangerous complications.

Chronic hypodynamia in children is a consequence of an improper lifestyle and organization of the daily routine. Often the blame for this lies with the parents, who not only do not set a positive example themselves, but also do not contribute to an increase in the role of sports in the child's leisure.

Intellectual professions have become more in demand, and without education it is difficult to achieve many desired goals, therefore, from the first grades, children are focused specifically on learning. Spending many hours at a desk, children get tired, and computer games or watching TV at home are the best rest, especially if parents do not interfere with this. The road home from school does not add movement, because modern mothers and fathers pick up children by car, and the total motor activity consists of movements of the hand, in which there is a pen in the school walls, a computer mouse at home.

In addition to upbringing in the family, a certain negative role is played by low qualifications and often indifferent attitude to their work on the part of physical education teachers. Schoolchildren do not aspire to physical education classes, finding all sorts of reasons for their absenteeism. Parents with excessive guardianship also make their contribution at this stage of education: they can protect the child from classes, because the percentage of not very healthy children is growing, which means that if the child is periodically sick, then he does not need to attend physical education.

Other reasons leading to hypokinesia (limitation of mobility) in children, in addition to education, may be factors independent of the daily regimen - perinatal hypoxia and birth trauma, severe infections in early childhood, brain dysfunctions and pathology of the nervous system, diseases of internal organs, when classes sports are really contraindicated.

What happens in the body with a lack of movement?

consequences of a sedentary lifestyle

Sufficient physical activity is essential for muscle development, proper functioning of the heart and vascular system. With active movements, blood delivery to organs improves, metabolism increases, mental and physical performance increases, endurance develops, immunity and stress resistance are formed.

A sedentary lifestyle does not involve the active work of muscles, joints, increased metabolic processes, therefore, even after lying down or sitting all day, a person feels very tired, and even more than those who actively moved for several hours in a row.

The impact of hypodynamia on the human body is enormous. It would seem that the lack of movement is not a disease, but just an external condition, which, moreover, does not cause discomfort and, on the contrary, it is quite pleasant to lie on the couch, but the list of conditions that hypokinesia provokes is impressive:

As you can see, the lack of motor activity in one way or another affects all organs and systems, leading to their dysfunction. Prolonged physical inactivity causes a gradual atrophy of the muscular apparatus, followed by depletion of calcium in the bones and osteoporosis. An increase in appetite against the background of hypokinesia causes obesity, which further hinders the performance of physical exercises.

Excess weight, endocrine-metabolic shifts, atherosclerosis cause arterial hypertension, damage to the coronary arteries with cardiac pathology. The brain also suffers: insufficient oxygen supply and damage to its vessels contribute to a decrease in intellectual capabilities, memory, attention, mental performance is impaired, a tendency to neurosis-like disorders and insomnia appears.

Lack of physical activity leads to atrophy of the muscles of the back and neck, followed by degenerative processes in the spine. Osteochondrosis in our time is diagnosed starting from the age of 30 and even earlier, and physical inactivity is to blame. In children, prolonged sitting provokes a curvature of the spine, which negatively affects the development and growth of internal organs, predisposing to various pathologies.

Manifestations of hypodynamia

Since insufficient motor activity is not a disease, there are no characteristic symptoms that speak specifically of hypokinesia. On the other hand, sedentary people experience a number of negative manifestations of this condition:

• Feeling tired, weak;
• Decreased mental and physical performance;
• Fast fatiguability;
• Insomnia at night and drowsiness during the day;
• Irritability, frequent mood swings, tendency to apathy;
• Decrease or, conversely, an immoderate increase in appetite.

These same signs characterize hypodynamia in childhood. They can be supplemented by obesity, which affects an increasing number of modern children, regardless of gender, pathology of the digestive system (gastritis, colitis, liver dysfunction).

If you do not think about the lifestyle and do not take urgent measures to normalize it, then the described signs of physical inactivity in adults will be joined by pain and weakness in the muscles and bones, atrophic changes in the muscular system. Over time, obesity, atherosclerosis, hypertension, diabetes, coronary heart disease will develop - the most common consequences of physical inactivity, and then negative symptoms will be associated with a specific disease, often forgetting and ignoring the root cause.

Along with physical discomfort, people with a lack of physical activity also experience a lot of psychological problems. They are irritable, emotionally unstable, prone to apathy, and in some cases it comes to severe depression, vegetative disorders, up to panic attacks that require the intervention of a specialist. Chronic physical inactivity worsens the immune system, people become susceptible to various infections, often get colds.

The fair sex, with a decrease in physical activity, without pleasure, notices characteristic changes in appearance: pallor of the face, the appearance of wrinkles and bags under the eyes, an increase in the circumference of the abdomen, cellulite. These signs of lack of movement can be a signal for a change in lifestyle.

Forced physical inactivity in patients after major operations or injuries is a significant risk factor for thrombosis, thromboembolism, pulmonary embolism, stroke, complications such as congestive pneumonia, pressure sores. To prevent such consequences, feasible exercises in bed are recommended, if necessary, assistance is provided by an exercise therapy instructor and a massage therapist.

After some types of treatment, including operations that do not immobilize, doctors strongly recommend early activation to prevent many adverse effects, improve the functioning of the cardiovascular system, enhance tissue regeneration due to blood flow, but some patients ignore these tips, referring to pain or feeling fear, weakness, and sometimes - simply not wanting to get out of the hospital bed, enjoying the "legitimate" lying in the process of treatment.

How to deal with hypodynamia?

We all know that the disease is easier to prevent than to cure. In the case of hypokinesia, speech about the disease will not come up if appropriate measures are taken in time. There is no drug treatment for physical inactivity, and doctors are forced to resort to drugs and other procedures in cases where certain diseases have developed against the background of a lack of movement.

To prevent physical inactivity, it is not necessary to allocate many hours of free time or purchase expensive exercise equipment. Measures to prevent physical inactivity and organize a proper lifestyle are available to everyone, are simple and do not require material costs. The main desire.

Before embarking on a plan to increase the proportion of physical activity in daily life, it is worth giving up bad habits, the most common of which is smoking. This predilection is characteristic of many persons of intellectual labor, "sedentary" professions, it is common among young people who do not welcome sports and physical culture.

In addition to smoking, it aggravates the situation and the nature of nutrition, so it is also desirable to balance the diet by saturating it with vitamins, protein in the form of vegetables, fruits, lean meat and fish, giving up a heavy dinner late at night, a glass of beer or other alcohol.

If it so happened that the type of activity does not allow you to actively move, then you should determine the time for physical exercises - morning exercises, an evening trip to the gym, a daytime walk in the park. To ensure the normal functioning of the heart and other internal organs, at least half an hour of physical activity is necessary, for example, walking for at least 2 km (preferably several times a day). Running is very useful for activating all muscle groups.

You can improve your health and “pump up” muscles at home. To help - dumbbells, expander, jump rope, exercise bike, home horizontal bar. Simple exercises will help strengthen the muscles of the press, back and neck, push-ups and squats are useful, which do not require sports equipment at all.

A very good activity for those who decide to fight physical inactivity will be a visit to the pool. Swimming stimulates blood flow, hardens, strengthens muscles, prevents osteochondrosis and, at the same time, is very safe, because the risk of injury when swimming is minimal. In addition, water has a beneficial effect on the nervous system, calms, relieves stress.

Gradually, the passion for cycling spreads. Many get this way even to work, while developing muscles and increasing overall tone. In large cities, this means of transportation even helps to save time, which can be spent in a multi-kilometer traffic jam.

In the case when some diseases have developed against the background of a lack of motor activity, you need to go to the doctor for diagnosis and treatment, but it is worth remembering that taking medication does not replace rational mobility, gymnastics, and feasible exercises at home.

A special category of people are patients with obesity. This pathology appears as a result of a sedentary life, and then limits it even more. Before starting sports, a person with obesity should definitely consult a doctor, determine the permissible level of load, and perhaps the services of an exercise therapy instructor will be needed. The same recommendation applies to those who suffer from high blood pressure, diabetes, heart and brain diseases.

In the event of forced physical inactivity, for example, after a fracture, surgery, stroke, massage therapists and physiotherapy specialists will come to the rescue, who will help to increase, as far as possible, the level of physical activity.

Rehabilitation after serious illnesses may require being in special centers where qualified specialists work and there are necessary simulators to restore the work of specific muscle groups. Treatment and rehabilitation are carried out under the supervision of cardiologists, neurologists, traumatologists, nutritionists. Physical activity can be supplemented with physiotherapeutic procedures that increase muscle tone and normalize the functioning of internal organs.

If the patient is bedridden after a serious illness, then the primary task is to prevent thromboembolic complications. For this purpose, not only appropriate drugs are needed, but also special breathing exercises, which are taught by the staff of the hospital department.

For able-bodied and relatively healthy people, a great way to deal with physical inactivity is to visit a fitness club, gym or outdoor playground. From early childhood, children should be introduced to morning exercises, classes in sports sections, a swimming pool, outdoor walks and active games are useful.

Physical inactivity is a serious problem of our time, but it must and can be fought. Fortunately, a healthy lifestyle is gradually coming into fashion, where there is no place for bad habits, more and more often you can meet “runners”, cyclists on the streets, more and more sports clubs are opening. Mankind has realized the problem and is trying to fight it, and this gives us hope that physical education will become an integral part of everyday life and will help us and our children avoid health problems.

Physical inactivity and physical activity exercises

Exercises of motor activity in the fight against physical inactivity is the key to getting rid of many pathological dysfunctions caused by violations of the OPD. The benefits of exercise therapy in the prevention of physical inactivity have long been accepted as an axiom. Movement is life, and there is simply no refutation of this fact. Even a light warm-up is a stepping stone to solving many health problems.

Risk factors for physical inactivity and a sedentary lifestyle

In any disease, an extremely important auxiliary factor in healing is movement and physical activity, which, of course, should be feasible for the patient, but at the same time sufficient, and at the same time certainly regular. It can be daily motor exercises, walks in the morning or before bedtime, a small warm-up during the day.

Physiotherapy exercises in the rehabilitation system for physical inactivity can be used not only for preventive, but also for therapeutic purposes. This is an effective part of the complex of health-improving measures in general, and therefore it should be carried out not only in medical institutions, but also independently, at home. The volume of loads, exercises and physical activity, of course, should be agreed with the attending physician.

The consequences of hypodynamia have long been studied. Thus, it has been found that people who lead a sedentary lifestyle are 50% more likely to develop hypertension than those who are physically active.

Many people think that with a tendency to hypertensive manifestations, rest is needed, but in reality, physical rest weakens the heart even more, it copes worse with stress, and the metabolism is slower, which leads to the accumulation of toxins in the body and fat deposits, the formation of cholesterol plaques.

In addition, physical activity during physical inactivity helps to cope with stress, while a sedentary lifestyle weakens the nervous system and the body as a whole.

Physical activity and exercise serve as a means of both prevention and treatment of many diseases, and hypertension is no exception. Finally, physical activity helps to get rid of obesity as a risk factor for hypertension, and a very serious one.

Recommendations for physical activity and the fight against physical inactivity

Before performing exercises for the prevention of hypodynamia, you should familiarize yourself with some general requirements - those rules that simply need to be followed. Without this, various exercises and physical activity will bring you not a pleasant slight fatigue, but new worries or even ailments:

• Eating should be at least an hour before the start of classes: a full stomach is a very bad helper.
• Make it a firm rule about half an hour before the start of the exercise to drink 1/2 cup of boiled water to protect the body from dehydration.
• Clothing should be loose, not restrict movement; preferably natural fabrics.
• It is better to practice in the morning after the usual hygiene procedures; otherwise, the evening hours between 17.00 and 19.00 are most suitable.
• You need to breathe evenly, deeply, rhythmically and through the nose. Don't hold your breath.
• Finally, the last thing: do the movements not mechanically, but with a positive emotional attitude and a positive attitude that they will bring you real benefits. Experience shows that the psychological factor is extremely important.
• After completing the entire set of exercises, take a shower.

The choice of the same set of exercises depends entirely on you. The main thing is to take into account your state of health and other individual characteristics.

• If you are an obese untrained person, start your exercise with walking. Act gradually. Very slowly increase the distance and pace of walking.
• To get rid of physical inactivity and a sedentary lifestyle, avoid using a car, bus, subway, walk more in low-heeled shoes (women are recommended a heel no higher than 4 cm).
• Do not use the elevator, walk up the stairs.
• Wake up an hour earlier each day and use that time for walking.
• Every Sunday, set aside one hour for a walk with your family in the park or in nature.
• In the morning after waking up, do exercises that will help warm up your muscles. Try to do exercises with pleasure, and not through force.

After all, to feel in shape is really a pleasure.

Remember that, just like choosing a diet that depends on your tastes, the choice of how to increase physical activity is up to you. It is simply impossible to find recommendations for everyone, since the following factors should be taken into account in the individual selection of motor activity: age, gender and physical fitness.

Moreover, if you have not been engaged in physical education for a long time, then first it is better to go to the doctor and consult with him.

But in any case, it is not too difficult to arrange your time in the morning so that you can take a walk to refresh your mind and body. Instead of taking the elevator every time, take a few flights of stairs as a habit. Also make it a rule to take at least a short walk before bed every day. By the way, you will sleep much better after that. While walking, try to slightly rise and fall on your toes. This develops the muscles of the back and legs.

When you are forced to stand in one place for a long time in transport, at work, perform a simple but very effective exercise: first stand, leaning on the outside of the foot, then on the inside. Alternately tense and relax the muscles of the whole body. This can be done standing, sitting, and doing something else at the same time. When you have to sit on a chair for a long time, put your feet on the floor, trying to get up a little. Thus, a load is created on almost all muscle groups. Use your imagination, expand the range of suggested exercises.

After any workout for the prevention of physical inactivity, whether it's morning exercises or a set of exercises, wipe yourself with a sponge moistened with warm water, and then wipe your skin dry. Gradually, you can reduce the temperature of the water, and take a shower instead of the usual rubdown. Water is the most affordable means of hardening at any time of the year at home.

Remember:

The effect of hypodynamia on a person is too detrimental to ignore this fact.

Therapeutic exercise in the rehabilitation system for physical inactivity: warm-up

Start the fight against physical inactivity with a light warm-up: it will take you no more than 5-7 minutes and still help you get a certain charge of vivacity. Moreover, all these exercises can be done without getting up from the chair:

Exercise 1.

Raise your shoulders in turn, but do not tilt your head. Repeat 10 times.

Exercise 2.

Raise both shoulders at the same time. Repeat 10 times.

Exercise 3

Put your palms on your shoulders and make circular movements with your shoulders - first forward, then back. Repeat 10 times on each side.

Exercise 4

Stretch your arms forward, clench your hands into fists and make circular movements - first clockwise, then counterclockwise. Repeat 10 times on each side.

Evening exercises to relieve fatigue

These exercises can be done regularly in the evenings. After them, the fatigue accumulated during the day disappears:

Exercise 1.

Stand up straight. The toes of the feet are directed forward, the hands are on the back of the chair. Slowly rise on your toes and stay in this position for one minute, transferring your body weight to the outside of the foot. Repeat several times.

Exercise 2.

Sit down with your feet on the floor. Grab a handkerchief with your toes and move it for about five minutes without lifting your heels from the floor.

Exercise 3

Slowly rise on toes and also slowly lower. Repeat several times.

A set of exercises of physiotherapy exercises and physical activity

An approximate set of exercises from hypodynamia, suitable for morning exercises:

Exercise 1.

Hands to the sides - inhale; when returning to the starting position - exhale. Repeat 4-5 times.

Exercise 2.

Squeeze and unclench your fingers into a fist with simultaneous dorsal and plantar flexion of the feet. Repeat times.

Exercise 3

Alternately bend the legs at the knee joints, sliding the foot on a flat surface (for each leg).

Exercise 4

Diaphragmatic breathing for 3-5 minutes.

Exercise 5

Slowly raise the right (left) straight leg, bend the foot to an angle of 90 °, return to the starting position. Then repeat the exercise with the other leg (5-8 times for each leg).

Exercise 6

Relax the muscles as much as possible in the following sequence: the muscles of the lower leg - thigh - torso (2-3 minutes).

Exercise 7

Bring the hands to the shoulders, connect the elbows in front of the chest. Spread the elbows to the sides (inhale) - connect in front of the chest (exhale). Repeat 8-10 times.

Exercise 8

Arms extended forward, palms inward. Stretch your right arm as far forward as possible. Then do the same with the left hand. (With this movement, it is recommended to slightly lift the shoulder from the mat.) Perform 6-8 times with each hand.

Exercise 9

Simulation of cycling (3-5 minutes). During the performance of this exercise from the complex of motor activity, it is necessary to monitor the movements of the joints.

Exercise 10

Alternately press the head, shoulder blades, lower back, pelvis, hips, shins to the mat (with subsequent relaxation of the muscles). Maintain tension for 5-7 seconds each time, 2-4 minutes in total.

Exercise 1.

The right hand is under the head, the left is on the mat in front of the chest in emphasis. Bend the straight left leg at the hip joint, slowly unbend. Repeat 6-8 times.

Exercise 2.

Take the straight left leg to the side and hold it for 5-7 seconds. Then return to the starting position. Repeat 5-6 times for each leg.

Exercise 3

Pause for rest (1-2 minutes).

Exercise 4

The right hand is under the head, the left is extended along the body, the legs are bent at the knees. Inhale. Straightening your legs, simultaneously raise your left hand up and stretch - exhale. Repeat 5-6 times, alternating hands.

Exercise 5

The right hand is under the head, the left is along the body, the legs are straightened. Inhale. Bend your legs, bringing them as close to your stomach as possible - exhale. Repeat 6-8 times.

Exercise 1.

Imitation of breaststroke swimming. While inhaling, slowly spread your arms through the sides - inhale; when returning to the starting position - exhale.

Exercise 2.

Hands under the head, emphasis on the toes. Straighten your knees, return to the starting position. Repeat times.

Exercise 3

Hands up, feet together. Stretch alternately with your right and left hand up. Repeat 6-10 times for each hand.

Exercise 4

Muscle relaxation (1-2 minutes).

Each person regulates the intensity and duration of the load himself, taking into account individual capabilities and with a gradual increase in physical activity.

The load should be increased gradually, and the method of self-control can be the measurement of the pulse during the session. The heart rate should not exceed the age limit, which is defined as follows: 180 minus age in years. The appearance of shortness of breath or pain also serves as a signal to reduce the intensity of the load.

Movement and physical activity: motor gymnastics for the elderly

All exercises are performed while sitting on a chair.

Exercise 1.

Starting position: hands on knees. As you inhale, spread your arms to the sides. As you exhale, put your hands behind your head. Return to starting position. Repeat 10 times.

Exercise 2.

Starting position: legs crossed, hands on the belt. Tilt to the right, return to the starting position. Tilt to the left. Repeat 8 times.

Exercise 3

Starting position: legs together, hands on the belt. Take your right leg to the side, lean to the right. Return to starting position, take your left leg to the side, lean to the left. Return to starting position and lean forward slightly. Repeat 4 times at a slow pace.

Exercise 4

Starting position: legs wide apart, hands on the belt. Raise your arms up to the sides. Stretch and look at the tips of your fingers, throwing your head back. Return to starting position. Repeat 3 times at a slow pace.

Exercise 5

Starting position: legs slightly apart, arms raised up. Perform a springy forward lean. Return to the starting position and repeat the exercise again.

Exercise 6

Starting position: legs slightly apart, hands on the belt. Extend and bend the right leg for 1 minute. Repeat the exercise by extending and bending the left leg.

Exercise 7

Starting position: legs together, hands on the belt. Spread your legs wide, stretch your left leg and try to fix the position for 30 seconds. Return to starting position, then repeat the exercise with the right leg. Run 2 times.

Exercise 8

Starting position: legs slightly apart, hands on the belt. Shake relaxed feet and hands. If fatigue after charging passes quickly, you can start more intense workouts, but preferably with the knowledge of your doctor.

Treatment of hypodynamia with various exercises and loads of physical activity

Exercise 1.

Starting position: standing straight, hands on the belt. Walk in place with a high hip lift. Perform the exercise for 30 seconds.

Exercise 2.

Starting position: standing straight, hands on the belt. Perform tilts to the right and left sides. Repeat 20 times.

Exercise 3

Starting position: standing straight, hands on the belt. Sit down, then return to the starting position. Do 3 squats.

Exercise 4

Starting position: sitting on a chair, hands on the belt. As you exhale, lean forward. On inspiration, return to the starting position. Repeat 5 times.

Exercise 5

Starting position: sitting on a chair, arms along the body. Put your hands behind your head, turn the body to the right and left. Stretch your arms forward, turn your head to the right and left. Return to starting position. Repeat 5-6 times.

Exercise 6

Starting position: sitting on a chair, arms along the body. Spread your arms to the sides, raise them up, bend at the elbows and bring them behind the head. Straighten your legs, spread them apart. Repeat this exercise from the physiotherapy complex 5 times.

Exercise 7

Starting position: sitting on a chair, hands behind the head. Take a deep breath and arch your back as much as possible. As you exhale, return to the starting position, relax for 10 seconds. Bend over, then return to the starting position. Repeat 4 times.

Exercise 8

Starting position: lying on your back, hands rest on the floor. Sit down and arch your back as much as possible, slowly return to the starting position. Repeat 2-4 times.

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