Вы находитесь на странице: 1из 6

cc

cc

ccc
c
ccc ccc  cc
c

c

 c
c
cc

c cc 
c cccc
c
c c cc
 c!
c cc c 

cc c
 c" c ccc c
  c c
 c c c  c

# c  c c c cc


cc  c
c

c c c
ccc$c
! c
 c$
c 
$c 
c c c 
c

cc
 cc


c  
c c
 c 

c cc    c c c c
c c
c
c

c$c
c c
c c
 c
cc c"c
c
c c cc c
$c c c 
 c
% c c c c$c
cc
 c&
cccc cc c
$c
c"c 'c  c


cc
c cc 
cc c  c ccc

( cc)
c( c c
 c

http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

0    
  
c

Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes,
obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress. c
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more
times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are
unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of
moderate-intensity physical activity a day, at least five times a week. c
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at
a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you
are in better shape, you can gradually do more strenuous activity. c
0 
      0
 cc
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of
the leading causes of illness and death in the United States. c
‡ Reduces the risk of dying prematurely.
‡ Reduces the risk of dying prematurely from heart disease.
‡ Reduces the risk of developing diabetes.
‡ Reduces the risk of developing high blood pressure.
‡ Helps reduce blood pressure in people who already have high blood pressure.
‡ Reduces the risk of developing colon cancer.
‡ Reduces feelings of depression and anxiety.
‡ Helps control weight.
‡ Helps build and maintain healthy bones, muscles, and joints.
‡ Helps older adults become stronger and better able to move about without falling.
‡ Promotes psychological well-being.c
O0
   c
0    O   Daily physical activity can help prevent heart disease and stroke by strengthening your heart
muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering
low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.c
0
 Regular physical activity can reduce blood pressure in those with high blood pressure levels.
c
Physical activity also reduces body fatness, which is associated with high blood pressure.

r 
    By reducing body fatness, physical activity can help to prevent and control this type of
diabetes.c
º  Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability
to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a
major risk factor for many diseases.c
   By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to
prevent back pain.c
º     Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss
associated with aging. c


  Regular physical activity can improve your mood and the way you feel about yourself. Researchers
also have fouc

   



c
c
c
  cc 


c
c
c c c 
c

c c



cc c
 c

c c 


c c  c 
c c   c
 c&
c 

c 
c

c* 
c 
c 
c
$c c
   
c c
c  c

!
cc ccc
c(
c
cc c  c  c
c c
c c
 
c
 c $
c
 cc

  c(
c c  c c  c  c

c c  cc

+,  c c c


c
cc  c c cc cc  c
 c c
*
 
c
c 

 c cc
c c c 
c c
c c-c

  c

c c
 c!   c
c c cc c c c
 c c c
c c c.
c c c/c0 c1
2
 c$cc
c


c 
c c
 c34cc c
c c
  c-4ccc
c c
c c4cc  c c c c cc
c
c c
 c  c
 c
c567684cc91-c#:c
c c  

c  c
 c
c5c c34cc91-c#: c 
cc c  c
 c
c
 c c c


 c c
c

c
c5$c 
c  c
 
c

c  c
c & 
 c
c c    
cc 
cc
*

 c 
c cc  c c c c

:c
c    c c c
  c c  cc  cc c
2c
c  c
c#c cc


 c  c  
c ccc cc  c 
c
c; 'c
;c0c


c c 
c
 
cc c
cc
cc
 cc c  c c
 c c cc c c
c
$cc
& c c 

c

< c
c c 
c
cc$c c
c c 
c

 cc c c
c

c
c c5
c
:cc 
c 
$ c5   c 

:c
 c cc c  

c c c
c c c
c c c
c

= c c  
c, c c
c c
c    c

 c
c


 c
 c c 

>cc  cc
ccc  c
c
c   c c
c

c c


 c
cc cc c 
c c  $c
c c c c
   c   c0c c c c
  c 

c
c

c
 
c c
 c c     
c 
c

 c
c
  c c 

c
c c
c c$c

c
 c   c
c  c c cc 
 c 
c
c c  c

c
c
ccc c  c
c

c c
c
c

    




 

c  

c cc
c c c
 c  c
cc  c

c
cc
 c
 c   c
c


c c
 c  
c c
c



c
c c
  c
$c cc c  cc c c
c c
cc
* c
 c   c c  cc
c c c
 c3c c
-c$cc c 
cc$c c* c  
c c
 c
c
 
c
c
*c cc 
 c c  c 
cc c  
c
c

c c cc  c  c


c# c  

c cc
c

c c

 c
c  
c c c 
c  c  *
 
c

c54c c
?4cc 
c c  $c 
c c:cc cc 
c 
c 
c c

c

 c c
 c c
cc
c cc 
cc cc
 
c cc c
 c
$cc* c c
 c
c  
cc

     



 

.  c cc  c cc 


c c
c c c
c  c c
c
c

 c
 c c
c 
 c c
 c!


c
 c  c  c  c

ccc  

c c c c  c
c  c
c  c
c

c
c
 c c
c
c c
cc@c c# c
cc  c
 c
cc-64c
c

 cc c
 c  c

 c5A ":c c 
cc   c c
 c  c 
c c
*
 
c
cc
 c
c c
c
$cc c


 c  c  c c
c  c
c c c" cc 
 cc

c

c c
 cc c
*
 
c
c c c 
cc c  c
  cc cc
c
$cc

 c c
c  cc  c c    cc
 c

c.  c cc
 c c  c$
cc c c 
c

 c c cc 
$c c c

c


 c

9

c(c   
 cc  c
 c
ccA "c
c   c cc

<
 $cc
 
 c cc(*
c 
c
cc
 c
c
c

cc c
c
c


 c
c c c


 c c c

c
 cc
c c c c c
c
*
  c c c
 c
c c
c
  c
c c  cc
c c c cc c 
 cc 
c
*

  c cc

 
   

.c-Bc
cc

c 
  c 
c5  
c cccc

c
:c
  c  c;
c

c c
c
c
c
 c  cc  'c


c 
 ;c

" c
c
c
c

c 

c
c
  cc
  *  c

c
c c    cc 
c

c c   
c" c

 c
c


cc  c c c c   
c
c  c   
c c    c

c+c
  c
c c c
$cc
c 
c+   c  c

 c  c  c,  c
c cc*
 c 
c c

ccc



ccc
c
c  

cc c 
>c

Ôc increasing the blood and oxygen flow to the brain


Ôc increasing growth factors that help create new nerve cells and promote synaptic plasticity[30]
Ôc increasing chemicals in the brain that help cognition, such as dopamine, glutamate,
norepinephrine, and serotonin


c

c
c   c cc c  

c c c c

 cc
c
c
cc c c c
c  c c 
c c ccc cc   c
cc

 
  



.c cc c c 


c c
 c
 
c 
c
 cc*  c
 c c 
 c! 
c ccc  c
c
c c
 c
c c c
! 
cc c  ccc 
cc c
c$  cc; 'c
;cc
 
c
cc c
c c
 c
c
 c0c cc


 c  c  
c c
ccc cc  c 
c
c; 'c
;c
/ cc c
ccc  c
 
c 
c c 
cc
c
ccc$  c c c c ccc c
c
c

c
c
 

c c
  c
c c
c*  c c
 c    c!
c
 c
cc 
c
 c  c Cc   cc
c cc
 cc

 
 
 

.c-c
cc 
c


cc  c  c
c c
cc
c  cc ccc
c cc

c c
c
c c
cm c
cc cBc c c 
c  c
c c c
ccc
c  

c
c c
c

 ccc
c $ c c c 
c
c c
  cc c
c
c
 cc
 

 c
 c cc 
c  
 c  c c
 
c   c

c ccc

j   





 c  c  c c cc 
cccc
c 
 cc  c c c c

c
c

c
c
cc 
 c c
cc< Dc(
cc c
$ccc$
  c53c
:ccc c c c
c c $c
c
cc
c


2 c c c
c c 
 c2 cc cc c c c  c
c
c

 
c 
cc

  
   

# c  cc
 c  
c
c cc
ccc 
c
c
c c c

cc  cc# c
 >c

Ôc ‘hat excessive exercise can cause immediate death. Death by exercise has some small basis in
fact. Water intoxication can result from prolific sweating (producing electrolyte losses)
combined with consumption of large amounts of plain water and insufficient replenishment of
electrolytes, especially salt and potassium (e.g. when running a marathon). It is also possible to
die from a heart attack or similar affliction if overly intense exercise is performed by someone
who is not at an appropriate level of fitness for that particular activity or has an undiagnosed
rare condition like hypertrophic cardiomyopathy. A doctor should always be consulted before
any radical changes are made to a person's current exercise routine. Rhabdomyolysis is also a
risk. Other common dangers may occur from extreme overheating or aggravation of a physical
defect, such as a thrombosis or aneurysm.
Ôc ‘hat weightlifting makes you short or stops growth. One confirmed danger is that heavy weight
training in adolescents (ages 11ʹ16) can damage the epiphyseal plate of long bones and can
stunt joints. It is still commonly suggested that adolescents refrain from any kind of "strenuous"
weight-lifting. However, weight training is a healthy form of exercise for adolescents and can be
perfectly safe if performed under the supervision of a trained professional.


 

 

1 c
 
 c
c  c c
 c
c  c
c c
 c cc c c

c

c
c  c
c  E c
 c c c
 cc   c
 E c c
  c
 c  c; c
c  c c ;c
c   c
c c c  c  
 cc
c
cc c c  c
cc c 
c cc c#c c
 

 ccc c c c c cc c c c cc  cc*
 c
c c * cc c
ccc cc 
c c c cc cc
 
c c c 
c
c  c c; 
c
c ;cE
c
c
cc


 cc c c c
c c c
c
 c
 cc c c c
 c c c
c 
c   c c c.  c  cc
c c
c
c  cc

 cc  c 
c
c  c


 c c 
c
 c
cc c   cc c$cc

C

c