newsletter vol.8 Physical Activity

Physical Health

The Most Popular Types of Physical Activities

SU ’’Konstantin Konstantinov’’, Sliven , Bulgaria

Why is Health Important To Us?

Health Benefits of Physical Activity

Massive improvements on mental health

Lower risk of early death

Improved brain health and cognition Lower risk of cardiovascular disease

Being in good shape in general keeps you driven to become the best version of yourself, building that discipline while working out will help you get disciplined in other activities no matter if its school or work.

‘’Take care of your body. It’s the only place you have to live’’

-JIM RON

Physical activity can be divided into the following types:

Aerobic

Balance: Including yoga, tai chi, or walking heel to toe

Strengthening

Such as pushups or lifting weights

like running, swimming, or going for a brisk walk Flexibility

Each type of physical activity brings its own health benefits, and it’s important to try to include them all in your weekly routine. example, stretching exercises or yoga

Some of the health benefits of being physically active include a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers, as well as improved mental health and better sleep.

Additional Physical Activities.

Swimming

The Most Popular Sports In Bulgaria

Bulgaria’s performing in the Olympics

Bulgaria’s Most Successful Sport Is Wrestling

Here are some famous Olympic performers

Stanka Zlateva

You may ask yourself? Why did you started with her?

Stanka Zlateva was born in Sliven in 1983.

She has won multiple World Championships, including two silver Olympic medals. As her retirement came she decided to be a wrestling coach in Sliven.

Stefka Kostadinova

Stefka Kostadinova holds the World Record for high jump to this day

Born in Plovdiv in 1965

Kostadinova competed in the high-jump. She set the world recor of 2.09m jum in 1987. To this day no one is able to take the world record title from her.

Our School

Су ,,КонстантинКонсантинов“

And many more

The mission of our school is: -Preparing the pupils for work after 12th grade -Showing them the broad aspect of logistics

Thank you!

PHYSICAL ACTIVITY

GymnasioIolkou

Lack of exercise - dangerous for mind and body

The WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement.Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.

Regular phy prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.

What is physical inactivity or sedentary lifestyle?

Physical inactivity or being sedentary is when you don’t move your body for long periods of time. This can include sitting or lying on the sofa watching TV, and sitting at a desk or computer. Being physically active doesn’t mean you need to join a gym or run a marathon. It can include things like housework and gardening – it’s all about getting up and moving more.

What Happens To Your Body When You Don't Exercise Enough

THE RISKS YOU TAKE BY NOT EXERCISING

1.You may find it hard to get a good night's sleep

Not getting enough sleep or tossing and turning at night may not seem like something to worry about. But if it happens regularly, it can usher in a host of health problems—from weight gain and diabetes, heart disease to poor immunity to mood disorders and even accidents. So, poor sleep due to lack of physical activity can be life-threatening.

THE RISKS YOU TAKE BY NOT EXERCISING

2.You may develop high blood pressure

Exercise helps your heart pump more efficiently. If your heart is fit, it has to work less hard to pump blood, and the force through your arteries decreases. If you don't exercise, over time your cardio-respiratory fitness (CRF) decreases.

THE RISKS YOU TAKE BY NOT EXERCISING

3.You'll likely develop heart disease.

Even when you have none of the classic risk factors for heart disease —like high blood pressure, high cholesterol, and obesity—inactivity can still lead to heart disease, a condition that affects up to 6 million peaple

THE RISKS YOU TAKE BY NOT EXERCISING

4. Your memory may fail more easily.

Did you forget to grab milk at the store?

Has it been a constant battle to focus on your work?

All of these are indications that you aren’t as active as you should be. And, as I hope you’ve guessed, exercise is the solution.

Exercise improves learning on different levels.

THE RISKS YOU TAKE BY NOT EXERCISING

5.You'll destroy your endurance

Top-level kayakers are a pretty fit bunch, wouldn't you say? So, consider this experiment that measured their VO2 max after taking a five-week break from their training. VO2 max is a measure of the maximum amount of oxygen a person can use during a bout of intense exercise, and it's considered the gold standard test for determining an athlete's cardiovascular fitness.

THE RISKS YOU TAKE BY NOT EXERCISING

6. Your blood sugar will get out of control.

Physical activity plays such a critical role in how your body processes carbohydrates that even missing a few workouts can impair control of blood sugar levels.

There is evidence that physical activity is an important part of the daily maintenance of glucose. Even in the short term, reducing daily activity and ceasing regular exercises causes acute changes in the body associated with diabetes that can occur before weight gain and the development of obesity.

THE RISKS YOU TAKE BY NOT EXERCISING

7. You may

your risk for certain cancers.

sitting all day increase your risk of getting cancer? Scientists don't know. What they do know is that sedentary behavior is a risk factor for many chronic conditions and premature death. While no studies have proven lack of exercise causes cancer, many self-reported observational studies have provided evidence linking higher physical activity to lower cancer risk.

Does

increase

THE RISKS YOU TAKE BY NOT EXERCISING

8. Your knees and shoulders may hurt and you suffer from

As you get older, you just aren’t as limber as you used to be. You may even have those mornings when you wake up feeling achy.

But, if this is a new phenomenon for you, particularly stiff knees and a sore back, that’s something you shouldn’t ignore.

Here’s what it gets tricky, though. Because your body aches, you probably don’t want to engage in any type of physical activity.

stiff joints.

THE RISKS YOU TAKE BY NOT EXERCISING

9. Your HDL "good" cholesterol will go down.

Getting regular aerobic exercise is one of the most effective ways to raise high-density lipoprotein (HDL) cholesterol, which is called the "good" cholesterol. If you're not exercising regularly and doing it with enough intensity to increase your heart rate, your HDL will likely go down and the LDL (bad) cholesterol will increase.

THE RISKS YOU TAKE BY NOT EXERCISING

10.Your bones may become brittle

As you get older, calcium from your bones is reabsorbed into your bloodstream. This results in a reduction in bone mass and can lead to brittle bones, a condition known as osteoporosis. One of the key ways to prevent this bone loss is exercising. If you're not getting much, you increase your risk for age-related bone weakness.

THE RISKS YOU TAKE BY NOT EXERCISING

11. You may become depressed or have mood swings

Does physical inactivity trigger depression or does depression cause us to retreat into sedentary behavior? Clinical research has supported the latter theory: depression leads to decreased activity of any sort, including the desire to exercise.

THE RISKS YOU TAKE BY NOT EXERCISING

12.You'll likely gain weight and notice changes in your metabolism

Most experts agree that your eating habits play a greater role in weight gain or loss than the amount of exercise you do. However, considerable research has shown a correlation between obesity and a sedentary lifestyle. Think there may be a connection? To get to a healthier you, it'll be worth it to start exercising.

THE RISKS YOU TAKE BY NOT EXERCISING

13.Your skin isn’t healthy

Have you noticed that your skin isn’t as healthy as it used to be? For example, it’s become dull and aged? That’s another red flag that you aren’t exercising enough. We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant.

THE RISKS YOU TAKE BY NOT EXERCISING

14.Your digestion is out-of-whack.

Ιf you haven’t been “regular” or experiencing gastrointestinal problems like constipation, it may be because you lack in the exercise department — and you’re likely not drinking enough water.

THE RISKS YOU TAKE BY NOT EXERCISING

15. You can’t break bad habits.

Have you been overindulging in sweets or alcohol? Did you already break your New Year’s Resolution to stop smoking? Are you spending your weekends on the couch bingewatching movies or TV series?

If yes to any of the above, exercise may help you finally break your bad habits.

THE RISKS YOU TAKE BY NOT EXERCISING

16.You’re constantly fatigued.

Do you feel like it’s a daily battle against feeling fatigued and lethargic? Unfortunately, for many, this is the most glaring sign that you aren’t moving enough.

But how do you know if your lifestyle is sedentary?

The WHO recommends that adults 18-64 years old should do at least 150–300 minutes of moderate-intensity aerobic physical activity or a minimum of “75–150 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorousintensity activity throughout the week. You can also do a little math if you haven’t tracked how much physical activity you ’ ve been getting.

Count the number of hours you sleep and then subtract that from 24 hours: that number is the number of hours in the day you have to live, to move, to be active, and to be engaged. So if you spend more than 50 percent of that time sitting, reclining, and not moving, it’s important to find ways to change this.The good news is that for most of us, 30 minutes of moderate aerobic exercise should suffice.

How can I get started with exercise and increase physical activity?

If you have been inactive, you may need to start slowly. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health. There are many different ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can you be more active at home?

Intensify chores, like yard work or vacuuming, by pick-up the place.

Spread movement throughout the day. For example, do heal-raises or push-ups on the counter while your morning coffee is brewing.

Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace. Work out at home with a workout video (on your TV or on the internet)

Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.

How can you be more active at work?

• Get up from your chair and move around at least once an hour

• Stand when you are talking on the phone

• Find out whether your company can get you a stand-up or treadmill desk

• Take the stairs instead of the elevator

• Use your break or part of your lunch hour to walk around the building

• Stand up and walk to a colleague's office instead of sending an email

• Have "walking" or standing meetings with co-workers instead of sitting in a conference room

Policies to increase physical activity aim to ensure that:

Countries and communities must take action to provide everyone with more opportunities to be active, in order to increase physical activity. This requires a collective effort, both national and local, across different sectors and disciplines to implement policy and solutions appropriate to a country’s cultural and social environment to promote, enable and encourage physical activity.

• primary and secondary schools provide quality physical education that supports children to develop behaviour patterns that will keep them physically active throughout their lives;

• community-based and school-sport programmes provide appropriate opportunities for all ages and abilities;

• sports and recreation facilities provide opportunities for everyone to access and participate in a variety of different sports, dance, exercise and active recreation; and

• health care providers advise and support patients to be regularly active.

CONCLUSION

Lack of physical activity is now a public health problem. It is an undeniable fact that physical inactivity is a global health problem.

IWhile sedentary life is known to be an independent risk factor for health, the evidence of the health benefits of physical activity is solid; role is important. Therefore, in order to ensure cooperation at different levels, such as experts, academic institutions and civil society, as well as non-health sectors, these areas should be encouraged in general measures to be taken.

Resource Page

https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical activity.htm https://www.aihw.gov.au/reports/risk-factors/insufficient-physical-activity/contents/insufficient-physical-activity https://www.hopkinsmedicine.org/health/conditions and diseases/risks of physical inactivity https://study.com/learn/lesson/physical-inactivity-concept-effects.html#partialRegFormModal https://medlineplus.gov/healthrisksofaninactivelifestyle.html https://www.eatthis.com/side-effects-not-exercising/ https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/what-happens-to-our-body-when-we-do-notexercise/photostory/87136660.cms?picid=87136773 https://www.lovetoknowhealth.com/fitness/risks-of-not-exercising https://www.youtube.com/watch?v=Lt443cTHYSg (dw) https://www.youtube.com/watch?v=wUEl8KrMz14 (sitting) https://www.youtube.com/watch?v=FLMlaRxvlzg (not enough exercise)

Physical health mental wellbeing

and

Physical healthwhat does it mean?

Physical health is state when every organs and parts of human body function properly

It is so important because people with it can engage in many different physical and mental activities and develop their abilities to get satisfaction Health is a process not a constant value! Health is a process not a constant value!

How to improve

physical health?

Physical activity

Physical activity in every day life is essential. Physical activity in every day life is essential. Adolescents must practice at least 30 Adolescents must practice at least 30 minutes of medium intense exercising every minutes of medium intense exercising every day and children must practice at least 60 day and children must practice at least 60 minutes. It protect from frequent physical minutes. It protect from frequent physical injuries because it braces bones, muscles, injuries because it braces bones, muscles, ponds and cardiovascular system. Doing ponds and cardiovascular system. Doing activities regularly is very important because activities regularly is very important because then it brings effects then it brings effects

Preventive medical examinations

Diet

We are what we eat We are what we eat

This weird sentence is in same sense very true. Food is fuel for our bodies. But it This weird sentence is in same sense very true. Food is fuel for our bodies. But it doesn’t just give us energy, it can also impact our mood and health doesn’t just give us energy, it can also impact our mood and health

Types of diets

Mediterranean Mediterranean diet diet

- cereal products at every main meal, vegetables at every meal, fruits 2 times a day, a bit of yogurts cheese or milk, fishes,lean meat and vegetables oli

• - provides antioxidants which are in vegetables and fruits such as vitamin A C E, polyphenols and selenium, manganese, zinc and copper as coenzymes for antioxidant enzymes

Ornish Ornish diet diet

Vegetarian Vegetarian diet diet

Montignaca Montignaca diet diet

low in fat and cholesterol, high in fiber and grain carbohydrates, without caffeine and limited salt intake. Small portions are recommended. every day manu consists of 75% of carbohydrates, that 15% are proteins and 10% fats. Long term lose weight diet

without fishes, meat, sea food based of plant prodacts vegetables, fruits, milk prodacts, eggs, honey, reduces problems with circulatory system help with atherosclerosis

eating low index carbohydrates glycemic,prefere fat fishes then meat, a bit of yogurts cheese or milk, reduction frying, - limited production of insulin causes good influence of this hormon and prevents gaining weight

Body

Hygiene

What constitutes hygiene?

washing hands using sunscream creams brushing teeth good amount of sleep taking care of nails, ears and heels wearing clean clothes

Washing your hands is one of the most effective ways to prevent yourself and your loved ones from getting sick, especially when you are likely to get and spread germs.

Your hands can make your face dirty. Thinking before touching your face can help stop the spread of germs.

Healthy foot hygiene practices include not only washing your feet but also clipping your toenails and wearing well fitting, protective footwear

Sport

Examples of

sports: football basketball tennis golf dance

Sport is a variety of exercises and Sport is a variety of exercises and games aimed at increasing the level of games aimed at increasing the level of physical fitness physical fitness

Physical exercise increases the production of happiness hormones.

Sport improves your mood , reduces negative emotions and improves the functioning of the nervous system

Regular physical activity that strengthens the muscles

Regular, moderate exercise reduces nervous tension

Awareness of threats and their avoidance

Threat Dangers

Fast food

atherosclerosis, clogged arteries, heart attacks and strokes Drugs cancer, heart disease, lung disease, mental disorders

Smoking heart disease, lung cancer and chronic bronchitis

Rest

Rest is a break in some effort Rest is a break in some effort to regain strength to regain strength

Take care of your body and give it the rest and regeneration it needs and you'll be more physically fit

Restandrecoveryareanimportantaspect ofanexerciseprogrambecauseitallows thebodytimetorepairandstrengthen itselfinbetweenworkouts.Italsoallows theathletetorecover,bothphysicallyand psychologically

Resting also allows your body to prepare for further training. During rest, glycogen stores are replenished and it is these glycogen stores that give our body the strength not only to train, but also to perform simple everyday tasks. The most important reason to give many athletes time to rest and recover is to prevent overuse injuries https://www.canr.msu.edu/news/the importance of rest and recovery for athletes

Good sleep habits that can help you get a good night’s sleep:

Get some exercise. Being physically active during the day can help you fall asleep more easily at night

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.

Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature

sleep/sleep hygiene.html

Mental well-beingwhat does it mean?

It is a state of well-being in which every individual realises his or her own potential can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to her or his community

Defined by The World Health Organization:

Mental health is too often ignored:

1 in 4 people will experience mental health problems

1 in 6 workers are experiencing depression, anxiety or stress

Stress

The degree to which you feel overwhelmed or unable to cope as a result of pressures that are unmanageable Stress can be the cause mental health problems and make existing problems worse.

For example, if you often struggle to manage feelings of stress, you might develop a mental health problem like anxiety or depression

Mental health problems can cause stress. You might find coping with the day-to-day symptoms of your mental health problem, as well as potentially needing to manage medication, heath care appointments or treatments, can become extra sources of stress.

Stress can impact on how you feel physically

Anxiety

The term anxiety refers to feelings of worry, nervousness, apprehension, or fear commonly experienced by people when faced with something they view as challenging.

Short-term Anxiety Everyone - even those that don't have anxiety - can get anxiety when confronted with a situation that causes nervousness. People get anxious on first dates, before tests, when they have a meeting with their boss; anxiety is an incredibly normal experience, but one that is disruptive nonetheless.

Panic attacks:

Panic attacks create a feeling of sudden and intense anxiety.

Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.

Depression

Depression is a common mental disorder, characterized by persistent sadness and a loss of interest in activities that you normally enjoy, accompanied by an inability to carry out daily activities

Depression affects 1 in 10 people during their lifetime

6,8% of people in Europe are diagnosed with depression

Women are twice as likely as men to develop depression

Covid-19 influence on mental health:

A great number of people have reported psychological distress and symptoms of depression, anxiety or post-traumatic stress. And there have been worrying signs of more widespread suicidal thoughts and behaviours, including among health care workers Some groups of people have been affected much more than others.

Faced with extended school and university closures young people have been left vulnerable to social isolation and disconnectedness which can fuel feelings of anxiety, uncertainty and loneliness and lead to affective and behavioural problems.

Recovery:

Recovery is about building a meaningful and satisfying life, whether there are recurring or ongoing symptoms or mental health problems. The key themes of recovery are: Agency-gaining a sense of control over one's life and one's illness

Taking steps to get closer to where you would like to be

Feeling part of the local community and working with others to achieve a goal

Feeling settled with your treatment plan

Feeling in more control of your emotions

Having a better social life

Being able to have a healthy friendships and relationships

Below are some ways you can think about recovery:

So, what are the connections?

Healthy body, healthy mind

Accuracy of this saying have been proven by countless studies and articles. Let us familiarize you with some examples proving rightness of this statement

Feel good hormones

Physical activity, eating healthy foods, going out in the sun releases feel good hormones which consists of: serotonin - hormone responsible, amongst other things, for increasing mood endorphins - pain relieving hormone responsive to pain and stress. It also creates a feeling of well being oxytocin - love hormone responsible for creating bonds among humans as well as animals

Improving mental health

Another example of “healthy body healthy mind” is an effectiveness of physical activity in treating mental health disorders such as depression and anxiety. Exercises have been recommended to patients to increase their quality of life. As little as 30 minutes a day is enough. It has connection to hormones mentioned before as they help with said disorders. Strength training makes you physically stronger which can make you worry less about being assaulted in public and reassures you about your self-worth therefore making you less anxious

Connections between social life and physical health

Improving social life

Strength training improves your looks. As humans are social animals and social contact is essential for our growth, good looking, healthy people tend to be more extroverted, making meeting new people and thriving in social situations easier, once again improving their mental health

Being physically healthy also boosts your self-esteem

Making friends

Training some kind of sport or martial art not only is good for your body but also making friends. When you are in a group of people with same goals as you and you spend 2-4 hours together you are bound to form an connection with somebody. Thus making your social life ever so slightly more exciting

“Goodnight sleep tight!” The importance of sleep

Used by permission of University Health Services, The University of Texas at Austin.

-

Sleep is essential for human growth. Physical health improves your sleep quality and good sleep quality makes you wake up well rested, with positive mindset

It also works other way around. If you are stressed your sleep will suffer. You will wake up stiff with a bad attitude

https://www.bbc.com/future/article/20190619-how-your-looks-shape-your-personality [22.08.2022-13:42]

https://www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster [22.08.2022-15:59]

https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever [22.08.2022-16:01]

https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone [22.08.202216:01]

https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/physical-health-andmental-health [22.08.2022-16:02]

https://www.health.harvard.edu/mind-and-mood/feel-good-hormones-how-they-affect-yourmind-mood-and-body [22.08.2022-16:11]

https://www.sciencedirect.com/science/article/pii/S1807593222032173#bib16 [22.08.202217:16]

https://www.healthyhorns.utexas.edu/HT/HT_sleep.html [22.08.2022-19:31] Nishat N., Health and Fitness [on:] https://theworldbook.org/physical-health/ [23.08.202212:56]

https://www.caritas.gda.pl/ruch-to-zdrowie-aktywnosc-fizyczna-i-jej-znaczenie-w-zyciuczlowieka/ [22.08.2022-15:02]

https://znaczenia.com.pl/znaczenie-zdrowie-fizyczne-co-to-jest-pojecie-i-definicja-znaczenie/ [22.08.2022-16:31]

https://psychologiasportu.pl/sport-to-zdrowie/ [22.08.2022-16:50]

https://dietetycy.org.pl/jak-nawadniac-organizm/ [24.08.2022-11:00]

https://bonavita.pl/aktywnosc-fizyczna-polakow-czy-wiemy-ze-sport-to-zdrowie [22.08.202217:25] https://www.wskfit.pl/PDF/artykuly/14/Szymanski14002.pdf [22.08.2022-18:11] https://olimpsport.com/pl/6-sposobow-na-dobre-samopoczucie [22.08.2022-12:12]

https://www.medme.pl/artykuly/sen-dlaczego-jest-tak-wazny-dla-organizmu,66982.html [22.08.2022-13:40] https://www.mp.pl/pacjent/psychiatria/bezsennosc/70378,fizjologia-snu [22.08.2022-14:59]

https://www.alcimed.com/en/alcim-articles/impact-of-covid-19-on-mental-health-what-are-thelong-term-consequences/ [22.08.2022-20:11]

https://www.stockvault.net/photo/261803/blood-test-illustration

https://emojipedia.org/trophy/ https://www.dreamstime.com/illustration/emoji-laptop.html

https://en.wikipedia.org/wiki/Smiley

https://www.vektorler.com/vektorel-triangle-futbolcu-cizimi/ https://pl.depositphotos.com/vector-images/sport-symbole.html

https://www.istockphoto.com/pl/ilustracje/social-phobia

https://pixabay.com/pl/illustrations/pytanie-kartkówka-myśleć-myślący-2004314/

https://pixabay.com/pl/vectors/sylwetka-kobieta-drzewo-joga-2208079/ https://assets.firstbeat.com/firstbeat/uploads/2019/09/stress-recovery-balance-versusphysical-activity.png

https://pixabay.com/pl/photos/razem-bieganie-maraton-zawody-3441824/

https://pixabay.com/pl/photos/kung-fu-walczący-sztuki-walki-mma-2198043/ https://www.healthyhorns.utexas.edu/HT/images/whenyousleep.jpg

Physical Activity and Lifestyle

IS San Pellegrino Terme, Italy

Andrea, Alice, Elisa, Lorenzo, Samuele

Italian Lifestyle

CIAO! We are students of the high school of San Pellegrino Terme.

San Pellegrino Terme is famous for the sparkling water.

Italian Lifestyle

“

How much is important the relationship between the italian lifestyle and physical activities?

Italian Lifestyle

The Italian Style, the coveted and desired Italian Style, is not only fashion and design but also e above all a way of life that ranges from nutrition to care in dressing and to the attention in furnishing the house.

The Italian lifestyle, the famous Italian Life Style, has its roots in the history and culture of our country.

Italian Lifestyle

We Italians are so used to being surrounded by beauty that sometimes we don't we account for our luck.

The Great Beauty enters our life since we are little, it shapes and defines it giving it an inevitable boost. Art and culture are the engine that works incessantly, cultivates creativity and ingenuity and shapes the lifestyle in Italy.

La dolce vita, the open and easy-going way of living in Italy, the good life, is not the life of luxury.

What does lifestyle mean?

What does lifestyle mean?

The lifestyle represents the profile of thought and action, made up of personality traits; values; attitudes, interests, opinions; behaviors; social practices, variously combined with each other, characterizing each individual.

What does lifestyle mean?

From a psychological point of view, the lifestyle can be defined as the way of interpreting oneself within the reality in which one is naturally inserted. It is a concept that varies from person to person and is a consequence of numerous social factors.

The importance of good nutrition in a healthy lifestyle

The importance of good nutrition in a healthy lifestyle

The importance and close link of the binomial

"nutrition and good health" is underlined by the World Health Organization (WHO) which considers adequate nutrition and health to be fundamental human rights.

Nutrition is one of the factors that most affects the development, performance and productivity of people, the quality of life and the psycho-physical conditions with which the entire life cycle of an individual is faced.

The importance of good nutrition in a healthy lifestyle

Furthermore, a healthy diet is a very valuable tool for prevention for many diseases and treatment for many others.

Food is not only a merely nutritional factor for biological purposes but is a fundamental component that contributes to greater mental well-being.

The importance of good nutrition in a healthy lifestyle

The act of feeding, in fact, is not simply a moment of satisfaction of a physiological need, but it is an activity to which the individual attributes multiple meanings.

In the newborn, for example, nutrition takes on strong communicative and symbolic connotations: the mother-child relationship, which develops at the moment of feeding is central, both for the formation of the bond of attachment and for the structuring of reciprocal relationships.

The importance of good nutrition in a healthy lifestyle

basis of the future development of intentional communication and the articulation of self and world knowledge.

In adults, nutrition represents conviviality, communication and the expression of emotions. "Feeding", therefore, is an act full of meanings that goes far beyond simple physiological satisfaction: how and what you eat depends both on the resources offered by the territory, both on family habits and on the relationship that is created between people and food .

The importance of good nutrition in a healthy lifestyle

A healthy diet, or proper nutrition, represents the set of behaviors and relationships towards food that allow the maintenance of one's health while respecting the environment and others. It should be emphasized that the term diet indicates a reasoned selection of foods, and not necessarily a diet aimed at achieving weight loss.

The importance of good nutrition in a healthy lifestyle

To achieve physical and psychological wellbeing, therefore, a healthy diet is necessary that can promote a healthy lifestyle.

Incorrect food intake, both in quantity and quality, can be one of the main factors in determining pathological states such as hypertension, cardiovascular diseases, obesity, diabetes and other diseases.

The importance of good nutrition in a healthy lifestyle

Considering that environmental and genetic risk factors can be added to this, the complexity of the elements involved makes it clear that it is necessary to intervene, where possible, early. In particular, as regards nutrition, prevention at the table must start from childhood and become the patrimony of the personal culture of every human being.

The importance of good nutrition in a healthy lifestyle

In many countries of the world, with the aim of providing indications on how to eat healthily, to follow a lifestyle based on psycho-physiological well-being, and to protect one's health, public institutions and scientific bodies have prepared specific guidelines.

The key points of the guidelines for a healthy Italian diet are the following:

The key points of the guidelines for a healthy Italian diet are the following:

Prevention, which should start from childhood, alongside the tools of knowledge must provide discriminatory skills and promote a high level of selfesteem and awareness of oneself and one's potential; in this way the child growing up, already in the adolescent phase, will become able to choose the most appropriate lifestyle without perceiving in the choice a mortification, but respect for himself, for others, for the environment.

What models of healthy eating can be proposed

What models of healthy eating can be proposed

The Mediterranean diet is a nutritional model characterized by the intake of fruit, vegetables and foods containing unrefined starches, which well meets the requirements of a balanced intake of nutrients.

What models of healthy eating can be proposed

The term "diet" should not be deceiving because it is not a specific regime, but a set of eating habits consolidated by tradition and followed by the peoples of the Mediterranean region.

What models of healthy eating can be proposed

The first reports of health benefits deriving from the Mediterranean diet date back to the 1980s, when a reduction in cardiovascular disease and stroke was demonstrated, but also in cancers (especially of the digestive system).

What models of healthy eating can be proposed

Proof of the potential benefits of the Mediterranean diet is also the fact that Italians, Spaniards and French are among the longest-lived populations in Europe.

What models of healthy eating can be proposed

protective action depends on better control of the metabolism of fats and sugars with favorable consequences both on the lower tendency to accumulate fat tissue and on the maintenance of greater integrity of the blood vessels.

The

What models of healthy eating can be proposed

Those who, in addition to following the Mediterranean diet, also practice adequate levels of physical exercise, do not smoke or consume excessive amounts of alcohol, reduce the probability of dying from heart disease or cancer by about 50%.

What models of healthy eating can be proposed

Fish, legumes, vegetables, fresh and dried fruit, olive oil as the main source of fat, unprocessed seasonal products, and small quantities of wine are the key to good health.

Likewise, it is necessary to reduce the intake of salt, red meats, sausages and seasonings of animal origin.

What models of healthy eating can be proposed

The utmost caution and moderation in alcohol intake is recommended, and the consumption of alcoholic beverages, on the other hand, is absolutely to be avoided at a young age, during pregnancy and during breastfeeding.

What models of healthy eating can be proposed

Therefore, for a healthy lifestyle it is important to follow the right diet. For anyone who carries out physical activitybe it a high-level athlete or a common practitioner - the diet differs from that of a sedentary person especially from a quantitative point of view.

The needs related to energy expenditure and recovery also require small but extremely significant adjustments from a qualitative point of view.

What models of healthy eating can be proposed

Nutrition is a purely individual action and therefore linked to the characteristics of the individual subjects as individual are both the expenditure and the ability to recover.

Therefore, the ration of the player does not exist but of that player, not of the aerobic gymnastics practitioner but of the practitioner.

What models of healthy eating can be proposed

A diet, even if it is aimed at the needs of the athlete, does not allow you to "create" a champion, but an incorrect diet can compromise the chances of success, just as it can also create considerable difficulties for the common practitioner.

What models of healthy eating can be proposed

it is implied that the science of nutrition requires knowledge of some fundamental notions of anatomy, physiology and biochemistry. The dietary needs of the sportsman or of anyone who systematically practices a significant motor activity concern:

What models of healthy eating can be proposed

The dietary needs of the sportsman or of anyone who systematically practices a significant motor activity concern: training (eating habits to be adopted every day)

What models of healthy eating can be proposed

the race (adjustments of the food ration in the days before and / or during the race itself) a nutritional style is characterized: 1) by tastes, traditions and personal experiences 2) by the necessary energy intake 3) by the most suitable composition for macro and micro nutrients

What models of healthy eating can be proposed

as well as any needs for additional specific diet products (supplements).

It should be considered that there may be needs for hydration and protein intake different,

The daily nutrition of the sports practitioner

The daily nutrition of the sports practitioner

Most of the daily caloric intake (55-65% depending on the type of practice) must be made up of carbohydrates, especially those contained in cereals, tubers and legumes and, to a lesser extent, those contained in simple sugars (sugar common, honey, jams, sweets, fruit and sugary drinks).

The daily nutrition of the sports practitioner

Depending on the type of motor and sports practice, proteins must represent 10-15% of the total calories consumed during the day and should preferably be a combination of foods of animal origin (meat, fish, eggs, milk and dairy products) and vegetables. (legumes and cereals).

The daily nutrition of the sports practitioner

The

protein requirement increases if the training is aimed at developing strength or if the training load is particularly demanding and daily activity. A suitable combination of foods is a factor that greatly qualifies the eating style as it allows the different substances to be assimilated in the best way or, even, to avoid their loss.

The daily nutrition of the sports practitioner

Nutritionists agree that the daily protein intake should not go beyond 2 g / kg (ie double the recommended limit for sedentary subjects). This amount is sufficient both to ensure the turnover of muscle proteins (which are partly consumed during exercise and then replenish during rest), and to provide an adequate energy intake.

The daily nutrition of the sports practitioner

In physical exercise lasting beyond one hour, muscle proteins also contribute to energy metabolism. In this regard, the question has long been raised as to what the intake of branched amino acids in the diet should be, which in subjects practicing endurance activities precisely support catabolic activity.

The daily nutrition of the sports practitioner

With the passage of weeks and months of training, the mechanical and physiological adaptation translates into a lower cost for the same workload and, therefore, the protein requirement also decreases.

The daily nutrition of the sports practitioner

The remaining 25-30% of the caloric intake must come from lipids which, if physical performance is long-lasting and of low intensity, are used as an energy source.

The daily nutrition of the sports practitioner

The daily nutrition of the sports practitioner

Another important need of sports

practitioners is represented by the need to take plenty of water throughout the day. it is clear that the water needs are commensurate with the losses and, therefore, with the climatic and environmental conditions in which the activity is carried out.

NUTRITION IN MOTOR AND SPORTS PRACTICE

Calculation

model of the protein requirement in sports practitioners

NUTRITION IN MOTOR AND SPORTS PRACTICE

In a sports practitioner, the increase of 3 kg of muscle mass corresponds to about 600 grams of muscle protein increase (the remaining 80% of the increase is essentially water).

NUTRITION IN MOTOR AND SPORTS PRACTICE

Assuming that this increase is reached in about six months (180 days) of training and taking into account that you can use about 70% of the proteins considered, it means that the total protein retention must be equal to about 860 grams.

NUTRITION IN MOTOR AND SPORTS PRACTICE

Translated into terms of daily protein requirement, it means that the sports practitioner must increase the protein intake by about 4.8 grams compared to the average requirement established in 1g / kg of body weight (4.8 x 180 days = 856 grams) .

NUTRITION IN MOTOR AND SPORTS PRACTICE

It should also be emphasized that, beyond a certain amount of protein, their synthesis tends to flatten, which means that this increased protein content does not translate into greater muscle mass. Indeed, the excess causes a greater metabolic commitment of the renal system for the elimination of ammonia.

NUTRITION IN MOTOR AND SPORTS PRACTICE

Particular attention must be paid when the athlete follows a completely vegetarian diet in which neither dairy products nor eggs are taken; with the exception of soy and its derivatives, the proteins contained in vegetables have a much lower biological value than that of animal proteins.

NUTRITION IN MOTOR AND SPORTS PRACTICE

In addition to the abundant use of legumes and soy, a vegetarian practicing sports may need to resort to protein supplements.

Italian Lifestyle

Our luxury is being able to be with the people we love, family reunions during anniversaries, gossip, walks in the course, living in the open air without too much hurry and enjoy our culinary delicacies and good wine.

Italian Lifestyle

The world-famous Italian Way of Fooding is nothing more than a united Mediterranean diet to conviviality, regular meals, slow food and the joy that they give in full Italian lifestyle well-being and long life. Our luxury is dressing well which does not mean dressing up.

Italian Lifestyle

The Mediterranean diet is a nutritional model inspired by the traditional eating styles of the Countries bordering the Mediterranean Sea.

Scientists from around the world have started studying it since the 50s of the last century and still today it remains among the diets that, associated with proper lifestyles, which have gotten over our health.

Italian Lifestyle

Mediterranean, the higher the incidence of cardiovascular disease.

The eating style identified by this study, and by many other researches that followed it, it is based on the prevalent consumption of foods of plant origin such as cereals and derivatives (ex. pasta), legumes, fruit, vegetables and extra virgin olive oil; and on a moderate consumption of animal products such as meat, dairy products and fish. The scientific literature of the last few decades can help us speculate about the reasons the protective effect of the Mediterranean diet on health.

Thank you for listening bacioni

Physical activity and its benefits

Juodšiliai "Šilas" gymnasium, Lithuania

Physical activity

Physical activity is any movement that increases your heart rate and breathing. Being physically active improves your health and well being.

It has benefits :

Physical activity reduces symptoms of depression

Physical activity increase thinking, learning, and judgment skills

Physical activity ensures healthy growth and development in young people

Globally, 1 in 4 adults do not meet the global recommended levels of physical activity

Up to 5 million deaths a year could be averted if the global population was more active

The most popular sports in our school

Most of the students in our school are quite active and like to do sports.

Our school often organises clubs for people who like certain sports. We notice that students in our school like the same sports such as volleyball, table tennis, running, basketball and football.

Volleyball

TabletennisorPing pong

Football Football

Football is one of the most popular team sports in the world. Playing football is not only fun, but also healthy.

Football Benefits

Helpsyou loseweightfaster,regulatesheartfunction

Promotes muscle mass build-up strengthens the body

Legs, abdominal press, back muscles are strengthened.

Thetotalbodymuscleindexincreases.

The activity of the immune system improves, digestive processes improve, and fatigue decreases

Football in our school

Running in our school

Runing

Running is one of the ways of movement for people and animals.

01

Strengthening the cardio-respiratory system

Saturation of body cells with oxygen, improvement of the general not only physical, but also emotional state

Increasing the tone of absolutely all muscle groups, organs, body systems.

Improvement and strengthening of bone tissue.

Benefits of running

Meditation

Meditation is a continuous process aimed at forcing the mind to focus and direct the thoughts. Meditation is practiced to increase awareness of oneself and the environment.

y p g regula - anxiety emotional increa creativity - intuition - you gain cla you gain pe Meditation hel alert and real inner attitude around you det happin

During meditation, every cell in the physical body is filled with vital energy. Then you become full of joy and energy, because the amount of vital energy in your body increases. On a physical level, meditation: - reduces high blo lowers the blood lactate anxiety att reduces any pain related ulcers, inso muscle and join increases seratonin producti improves the immune system, activates intern

How are you feeling?

Yoga is India's oldest spiritual discipline. Today's world practices yoga for good health. Practicing yoga is a healthy habit that improves breathing, protects against some typical back pains, supports a balanced metabolism, and gives a sense of flexibility, discipline, and ease of movement. Yoga increases joint lubrication.

As a way to get physically stronger, Yoga is a great choice for strengthening muscles, even those you didn't know anything about, and you'll get a strong and flexible body.

Swimming

Helps you maintain a healthy weight, healthy heart and lungs

Tones muscles and builds strength

Provides an all-over body workout, as nearly all of your muscles are used during swimming

Physical activities athome

Physical activities are not just sports. They can also be your daily activities like gardening, cleaning your house or just helping around the house.

Thank you!

Have a great day ahead.