Sports and healthy lifestyle (1110518), страница 2

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The first principle of a healthy diet is to eat a widevariety of foods. This is important because different foods make differentnutritional contributions. Secondly, fruit, vegetables, grains, and legumes – foodshigh in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and freeof cholesterol – should make up the bulk of the consumed calories. The rest shouldcome from low-fat dairy products, lean meat and poultry, and fish.

It is alsoimportant to maintain a balance between calorie intake and calorie expenditure –that is, not to eat more food than the body can utilize. A healthy diet impliescutting down on salt, sugar and fat.Frequent and regular physical exercise is a critical part of staying healthy.There are all kinds of reasons why many of us find it hard to start exercising – ourday-to-day lives require a lot less physical activity than in our grandparents’ oreven parents’ day, most of us own cars and rely on them to get around, and moreand more people spend hours sitting in front of computers. The pressures of homeand family life can also mean it feels as if there is little time left to fit in exercise.But there are several good reasons for starting regular exercise which will makeeven a partial improvement to one’s fitness.

First, physical inactivity is anindependent risk factor for coronary heart disease. Conversely, exercise means ahealthier heart because it reduces several cardiovascular risks, including high bloodpressure. Secondly, being physically active can preserve good mental health andhelp one to manage stress, anxiety and even depression. Thirdly, regular exercisecan help one achieve and maintain an ideal weight or fight obesity, which can beimportant in managing many health conditions, or may just make one feel happierabout his(her) appearance.

Fourthly, exercise helps strengthen muscles to somedegree, helps with all sorts of health niggles, such as digestion, poor posture andsleeplessness, and physical activity can be beneficial for a range of medicalconditions, from diabetes to lower back pain. Exercise boosts the immune system.Most adults need at least 30 minutes of moderate physical activity at leastfive days per week. Examples include walking briskly, mowing the lawn, dancing,swimming for recreation or bicycling. Stretching and weight training can alsostrengthen the body and improve fitness level. It is believed that young peoplewould be the last ones who have to worry about their fitness, but sadly, this is notthe case for everyone.

It seems fewer and fewer young people are interested inplaying sport or getting involved in other physical activities – and there is a batteryof excuses for avoiding it.Research indicates that positive relationships are important for good health.Love and positive relationships impact health and well-being. We all need to besupported and comforted. Statistics shows that happily married people live longerthan singles and have lower rates of diseases including cancer and heart failure.Not only did increased levels of happiness significantly improve longevity, butthese couples, acting as a team, also become better equipped to control stress in lifethat can be detrimental to your health. If you have supportive, loving relationshipsyou are more likely to feel happy and satisfied in your life.

Sometimesrelationships can contribute to things like stress, depression, loss of self-esteem orconfidence and even physical illness. The understanding of what positiverelationships mean will vary from one person to another, but most people wouldprobably agree that respect, trust, honesty, equality, companionship, mutualemotional support, economic security are all important parts of an adultrelationship.Adequate sleep is another important component of good health, necessaryfor the normal functioning of the nervous and endocrine systems.One more component of healthy lifestyle is, of course, giving up unhealthyhabits, such as smoking and drinking alcohol.

There is strong evidence whichindicates that too much alcohol increases risk of several cancers. It can also make itdifficult to maintain a healthy weight, and can damage the nervous system and theliver. Quitting smoking is one of the most effective ways to cut the risk ofdeveloping cancer and lung diseases. Smoking is a significant risk factor for a widerange of cancers as well as being a direct cause of nine out of 10 cases of lungcancer. This is because cigarette smoke contains approximately 4,000 compounds,some of which are known to be carcinogenic (cancer-causing).Active vocabularyaverage – средний, нормальный;endanger – подвергать опасности;pandemic – пандемия, пандемический;contagious – заразный, инфекционный;obesity – тучность, ожирение;fiber – волокно, нить;expenditure – затраты, расходы;to niggle – заниматься пустяками; надоедать; суетиться; обманывать.digestion – пищеварение;posture – осанка, поза, положение;longevity – долголетие;detrimental – пагубный, причиняющий вред;compound – строение, состав; составной, сложный.Questions1.2.3.4.What are the components of a healthy lifestyle?What does a healthy diet involve?Why is physical activity so important for a healthy lifestyle?What unhealthy habits are critical for the people’s health?.

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