“We take care of health from childhood, or 10 commandments of health”
To maintain health, we need very simple, well-known conditions, familiar to us from childhood: “Sun, air and water are our best friends.” But in order for these simple conditions worked for our health, we need a magic key. His magical properties also look simple and very ordinary - this is consistency and systematicity. But we can call them even simpler - a way of life.
It turns out that health is the state of the body with a certain lifestyle. And in order for our child to be healthy, we need to instill in him this healthy lifestyle. And only you, dear parents, can do this.
Talking about a healthy lifestyle is both simple and difficult. Simply because all its components are very simple and known to everyone, and complex because there are many recipes for health and, again, they are very simple. Therefore, we will describe the 10 main commandments of a healthy life.
Commandment 1. We observe a daily routine.
It is very important to teach people to wake up and fall asleep, eat, walk, and work at the same time.
Should be given Special attention good sleep(timely falling asleep - no later than 21.00-22.00, minimum sleep duration - 8-10 hours).
It is necessary to regulate the viewing of television programs both in time (no more than 40 minutes - 1 hour) and in content (stimulating topics should be avoided in the evening).
All this instills a feeling of security, confidence and stability. This teaches the child to distribute and maintain physical and mental strength throughout the day, making him calm and positive.
Commandment 2. We regulate the load.
It is very important to regulate how physical exercise, both emotional and intellectual. In other words. Live by the motto “Time for business is time for fun.”
You need to carefully monitor your child's behavior. In this case, it is necessary to focus on its condition. Loss of attention, whims, hysterics, refusal of activity, disinhibition are a signal of overload. At the first sign of these manifestations, you should stop or reduce the intensity of activity or communication.
As soon as possible, it is necessary to give the child a rest. Best vacation– motor activity on fresh air.
Commandment 3. Fresh air.
Fresh air is simply necessary for children developing brain! Lack of oxygen leads to a significant deterioration in health.
Daily walks – effective method hardening the child. The oxygen needs of a growing body are more than 2 times higher than those of adults.
It is good to combine walks with sports and outdoor games.
Commandment 4. Physical activity.
Movement is natural state child. The task of adults is to create conditions for motor activity child. Better environment for this purpose - a playground, a park. Because they combine the two important conditions for physical activity - space and fresh air.
Let your child walk as much as possible, play outdoor games, run, jump, climb, swim. This is very important for the full functioning of the brain, and therefore the child’s entire body.
Commandment 5. Physical education.
Systematic physical exercise is very beneficial for health. They not only strengthen physical health, but also the child’s psyche, have a positive effect on his character, contribute to the development of strong-willed qualities, self-confidence, responsibility, and the ability to make friends.
Arsenal of species physical culture very wide: morning exercises; physical education; breathing exercises; gymnastics for the eyes; simple techniques for massaging hands, feet, ears and others biologically active points bodies; sport sections.
The main thing is that the child likes the chosen type of physical education, so that he enjoys doing it.
Commandment 6. Water procedures.
Water procedures are very beneficial for health, wellness, good mood. You can choose any type suitable for your child. water procedures or alternate different types.
- Dousing in the morning after sleep and in the evening before bed with one or two small buckets of warm, cool or cold water.
Cold and hot shower, contrast baths for arms and legs.
Wiping with a wet towel.
Consult your pediatrician first. The main thing is that your child enjoys this procedure.
Commandment 7. Simple tricks massage of biologically active points of the hands, feet, ears, face and body.
Massage of biologically active points located in the nose, eyes, ears, temples, fingers and toes, hands, soles, by pressing, rubbing linear and rotational movements is an excellent tool for improving the regulation of all body systems. Thus, it normalizes the functioning of all organs and systems, including the psyche.
Commandment 8. Warm, friendly psychological climate in the family.
The environment in which a child is raised and the psychological climate in the family have a huge impact on the state of physical and mental health child. Development in a comfortable situation baby is coming faster and more harmonious. He absorbs everything positive that surrounds him. And this makes him a strong, happy and confident person.
And, conversely, if a child grows up in unfavorable environment where aggression, irritation, anger, anxiety, fear are present, he becomes infected with these negative emotions and feelings, which leads to disorders of his health and, consequently, to developmental delays.
Commandment 9. Creativity.
In creativity, a child can express himself: his thoughts, feelings, emotions. He can create his own world according to his own laws, feel joy and satisfaction. In creativity, a child can express negative feelings and experiences and free himself from them. Through creativity, a child comprehends beauty and the harmony of the world.
Commandment 1. We observe a daily routine.
It is very important to teach your child to wake up and fall asleep, eat, play, walk, and work at the same time. Particular attention should be paid to proper sleep - no later than 21-22 hours, the minimum duration of sleep is 8-10 hours). It is necessary to regulate the viewing of television programs both in time (no more than 40 minutes -1 hour) and in content (stimulating topics should be avoided in the evening.
Commandment 2. We regulate the load.
It is very important to regulate both physical activity and emotional and intellectual activity. You need to carefully monitor the child’s behavior, while focusing on his condition. Loss of attention, whims, hysterics, refusal of activity, disinhibition are a signal of overload. At the first sign of these manifestations, you should stop or reduce the intensity of activity or communication. It is necessary to give the child a rest. The best rest is physical activity in the fresh air.
Commandment 3. Fresh air.
Fresh air is essential for children's developing brains! Lack of oxygen leads to a significant deterioration in health. For good health and successful activities, it is necessary to stay in the fresh air for at least 2 hours a day and in a ventilated room during sleep.
Commandment 4. Physical activity.
Even junior schoolchildren The formation of the musculoskeletal system has not yet been completed. Therefore, it is very difficult for children to remain in a static position for a long time. Movement is a child's natural state. The task of adults is to create conditions for the child’s motor activity. The best environment for this is a playground or park. Let your child walk as much as possible, play outdoor games, jump, climb, swim.
Commandment 5. Physical education.
Systematic physical education is very beneficial for a child. They strengthen not only physical health, but also the child’s psyche, and have a positive effect on his character, self-confidence, responsibility, and ability to make friends. The arsenal of physical education is very wide - morning exercises, physical training minutes, breathing exercises, eye exercises, simple massage techniques for the hands, feet, ears, face and other biological points of the body.
Commandment 6. Water procedures.
Water procedures are good for health and well-being.
Commandment 7. Simple techniques for massaging biologically active points of the hands, feet, ears, face, body.
Massage is an excellent way to improve the regulation of all body systems.
Commandment 8. Warm, friendly psychological climate in the family.
Quarrels in the presence of a child in some cases contribute to the development of neurosis in him, reducing his protective capabilities child's body. With this in mind, we should always try to be good mood. Our irritation mechanically transfers to the child.
Commandment 9. Creativity.
In creativity, a child can express himself: his thoughts, feelings, emotions. Various types of activities are suitable for this: drawing, modeling, making paper crafts, sewing, knitting, weaving, listening to classical and children's music, sounds of nature, music and singing classes, dancing classes, artistic activities.
Commandment 10. Nutrition.
When organizing your child’s nutrition, you should adhere to simple, but important rules: meals according to the schedule, use for cooking only natural products, include foods rich in vitamins and minerals in the child’s diet, especially in the spring; there should be fruits and vegetables on the table every day.
People don’t think about health while they have it.
What is better: to be cured of the disease or not to get sick at all? It's better to stay healthy.
The human body protects itself from many diseases - nature itself took care of this. But our body’s reserves are not unlimited.
Everyone probably has their own formula for health. But there are immutable truths, reasonable commandments, by adhering to which from a young age, you can remain healthy and productive throughout your life.
10 simple rules healthy image life will help prolong youth and preserve the priceless gift of nature - health.
Commandments of health:
1. Live in harmony with nature, for man is a child of nature.
2. Be actively involved in physical education, because what is not regularly exercised dies off (this also applies to sexual function).
3. It is better to undereat than to overeat. Excess food eats up the person himself. Follow the Basic Principles proper nutrition which have long been known: moderate low-fat diet, varied diet. Remember, we eat to live, not live to eat.
4. Be cheerful kind person and the disease will pass by. Be optimistic in any situation - it helps to find a way out of a seemingly hopeless situation. This prolongs youth and beauty.
5. Everything in moderation is good for health, everything in excess is harmful.
6. Rest should be not only active, but also passive (saving on sleep is the most reckless saving, because many diseases are the result of chronic lack of sleep).
7. Know how to listen to your body, study it, help your defenses cope with the disease, and do not weaken them by hastily taking medications. Drink tea and coffee occasionally, and avoid alcohol and tobacco altogether.
8. Don’t let the disease get worse – treatment is very expensive, and full recovery does not always occur.
9. Do not believe or listen to those who promise you a cure for all diseases: Health cannot be bought with money, even at the pharmacy. It can only be preserved and only through your own lifestyle.
10. Avoid too much worry and excessive mental work
Perhaps someone follows slightly different rules to maintain their health. And this is good: each person has his own individual characteristics, and they certainly need to be taken into account. Because what is beneficial to one may be harmful to another.
There is a saying: “With loss of flexibility comes old age.” Loss of flexibility is largely associated with the aging process. Neither strength, endurance, nor speed are limited by age as much as flexibility. This is due to certain changes in the joints - salt deposition, proliferation connective tissue and etc.
Will help maintain flexibility, delay old age, preserve youth and beauty physical activity. Exercises to develop flexibility perfectly relax muscles, improve their tone, oxygen supply, nutrients, promote the release of toxins. Sufficient flexibility of connective tissue, muscles, elasticity of joints and ligaments sharply reduce the likelihood of injury, increase the range of motion, and allow muscles to recover faster after stress.
CERVICAL SPINE. It is important to maintain flexibility in the area cervical spine. For example, senile stoop is a fixed flexion of the thoracic and cervical spine. Test yourself with the following simple tests:
TEST 1. Head tilt forward. Normally, the chin should touch the chest.
TEST 2. Tilt of the head back - normally, the gaze should be directed straight up or slightly back.
TEST 3. Head tilt to the side. Fine top edge one ear should be above the bottom edge of the other.
TEST 4. Turn your head to the side. Normally, the gaze should be turned exactly to the side. If your flexibility turns out to be insufficient, we recommend starting exercises to develop flexibility of the cervical spine, but follow the rules:
- before starting the lesson, you should warm up well, preferably until you sweat;
- perform all movements gently, smoothly, without jerking, slowly and evenly;
- perform exercises until a feeling of slight pain appears, which serves as a signal to stop working;
- Important: Classes must be regular.
Exercises to develop flexibility of the cervical spine:
EXERCISE 1. Starting position (IP) – standing, feet shoulder-width apart. On the count of 1-4, tilt your head to the right (feel the stretch in the muscles on the opposite side of your neck). The same in the other direction. Repeat 2 times.
EXERCISE 2. I.p. – standing, feet shoulder-width apart. On the count of 1-4 – tilt your head forward, trying to “curl up” (feel the stretch in the muscles on the opposite side of your neck and back). Same thing back. Repeat 2 times.
EXERCISE 3. I.p. – standing, feet shoulder-width apart. On the count of 1-4 - turn your head to the right. The same in the other direction. Repeat 2 times.
EXERCISE 4. I.p. – standing, feet shoulder-width apart. On the count of 1-4 - circular rotation of the head to the right (the movement is performed at the maximum possible amplitude). The same in the other direction. Repeat 2 times.
SPINE. The flexibility of the entire human body is largely determined by the mobility of the joints of the spine. Age-related changes limit the mobility of the spine to a greater extent. This is manifested by the beginning fusion of the vertebrae, and bone “whiskers” appear between them. A sedentary lifestyle only intensifies these phenomena. Let's check the flexibility of our spine using the following simple tests, which O.A. Ivanova recommends in her brochure “Formula of Beauty”:
TEST 1. Stand straight, feet together, bend forward as low as possible, lowering your arms down. Normally, your fingertips should touch the floor.
TEST 2. Lying on your stomach with your feet fixed (for example, with the help of a partner), raise your torso by straightening your back back. Normally, when lifting the body, the distance between breastbone(sternum) and floor should be 10-20cm.
TEST 3. Stand with your back to the wall, feet at a distance of 30 cm from each other. Bend as low as possible to the side, touching your back to the wall. Do the same in the other direction. Normally, your fingertips should fall just below your kneecap.
TEST 4. Sit on a chair facing the back and rest your hands on the knees of your spread legs. Without changing the position of the pelvis and legs, turn your head and torso as far back as possible. Normally, when turning, you should see your partner's arms raised above his head, standing two meters behind.
By performing these tests, you will find out how flexible your spine is. N. M. Amosov believed that the exercises below serve as the only reliable means of preventing age-related changes mobility of the spinal joints. He advised doing these exercises regularly.
So physical activity plays a role vital role in preserving youth, beauty and health.
Of course, some people may adhere to slightly different rules to maintain their health. And this is also not bad: each person has his own individual characteristics, and they must certainly be taken into account. Because what is beneficial to one may be harmful to another. However, applying these simple rules in practice will definitely not harm your health. We can say this with confidence!
Exercises to develop spinal flexibility:
Such exercises are not unique; two will be enough to get started. These two exercises, if performed regularly, give good results. Verified.
EXERCISE 1. I.p. – standing, in a horizontal forward bend, legs apart, hands on your knees. On the count of 1-2 – raise your lower back, lower your head, round your back; 3-4 – lower your lower back, raise your head, bend over. Repeat 16 times.
EXERCISE 2. I.p. – sitting, legs bent with knees up, chest pressed to hips, hands on heels. On the count of 1-4 - try to straighten your legs without lifting your torso from your legs; 5-8 – return to IP. Repeat 12 times.
Important: Before starting classes, warm up well, preferably before sweating; Perform all movements slowly, carefully, without jerking, until a feeling of slight pain appears, which serves as a signal to stop working; required condition- regularity of classes.
Your health is in your hands. Everyone is the “creator” of their own destiny and life. Get out of your comfortable chair and do some exercises. Life is Beautiful! Let's preserve what nature has given us.
Consultation for parents
"10 commandments of health"
To maintain health, we need very simple conditions known to everyone, known from deep childhood: “sun, air and water are our best friends”... But in order for these simple conditions to work for our health, we need a “magic key”.
There are 10 commandments of health.
1. Maintain a daily routine!
It is very important to teach your child to wake up and fall asleep, eat, play, walk, and work at the same time.
Pay special attention to proper sleep (falling asleep on time - no later than 21.00 - 22.00, minimum sleep duration - 8-10 hours);
Regulate TV viewing (both in terms of time - no more than 40 minutes - 1 hour, and in terms of content - avoid stimulating topics in the evening).
This teaches the child to distribute and maintain physical and mental strength throughout the day. This makes him calmer and more positive.
2. Regulate the load!
Physical;
Emotional;
Intelligent.
We live by the motto: “Time for work, time for fun.”
We carefully monitor the child's behavior. In this case, it is necessary to focus on the child’s condition. Loss of attention, whims, hysterics, refusal of activity, disinhibition are a signal of overload.
At the first sign of these manifestations, you should stop or reduce the intensity of activity or communication. Give your child a chance to rest as soon as possible. The best rest is physical activity in the fresh air.
Attention! Even exceeding emotionally positive loads: exciting games, joyful communication can lead to overload and, as a result, to unfavorable results. If we, adults, do not take action in time and do not stop or reduce the load on the child, this condition may be followed by exhaustion, malaise, hysteria, and then illness.
3. Fresh air!
It is simply necessary for children's developing brains!
Lack of oxygen leads to a significant decrease in activity. In an unventilated, stuffy room, a child cannot be in an active, alert state, much less perform any tasks that require concentration.
Lack of oxygen leads to fatigue and exhaustion.
For good health and successful activities, the child needs to stay in the open fresh air and in a ventilated room:
Mandatory during sleep;
Physical activity in the fresh air is required - at least 2 hours a day.
Remember Children's brains need plenty of oxygen to function properly.
4. Physical activity!
Movement is a child's natural state.
The task of adults is to create conditions for the child’s motor activity. The best environment for this is a playground or park, since they combine two important conditions for physical activity - space and fresh air.
Let your child walk as much as possible, play outdoor games, run, jump, climb, swim... This is very important for the full functioning of the brain, and, consequently, the child’s entire body!
5. Physical education!
Systematic physical exercise is very beneficial for health. They strengthen not only the physical health, but also the child’s psyche, and have a positive effect on his character. They contribute to the development of strong-willed qualities, self-confidence, responsibility, and the ability to make friends.
The main thing is that the child likes the chosen type of physical education, so that he enjoys doing it.
6. Water procedures!
They are very beneficial for health, well-being, and good mood.
You can choose any type of water procedures suitable for your child or alternate between different types:
Dousing in the morning after sleep and in the evening before bed with 1-2 small buckets of warm, cool or cold water;
Contrast shower, contrast baths for hands and feet (3-7 contrasts, starting with warm or hot and ending with cold, the duration of warm or hot is 2 times longer than cold);
Wiping with a wet towel.
Main! Let your child enjoy this wonderful procedure. And you rejoice with him.
7. Warm, friendly psychological climate in the family
The environment in which a child is raised and the psychological climate in the family have a huge impact on the child’s physical and mental health. In a comfortable situation, the child’s development proceeds faster and more harmoniously. He “absorbs” everything positive that surrounds him. And this makes him a strong, happy and confident person.
And vice versa, if a child grows up in an unfavorable environment where there is aggression, irritation, anger, anxiety, fear, he is “infected” with these negative emotions and feelings, which leads to various kinds disorders of his health and, consequently, developmental delays.
Never deny your child communication!
Establish a ban in the family on:
Violent negative (and even positive) emotions, especially in the evening, before bedtime;
Scream;
Irritation;
Intimidation;
Punishment that is incomprehensible to a child (especially in harsh forms);
Aggression;
Anger.
By communicating positively with your child, you charge him with energy.
Our negativity (screaming, irritation) destroys the child’s fragile psyche and disorients him.
8. Simple massage and self-massage techniques: hands, feet, ears, face, biologically active points of the body.
9. Creativity
In creativity, a child can express himself: his thoughts, feelings, emotions. He can create his own world according to his own laws, feel joy and satisfaction. In creativity, a child can express negative feelings and experiences and free himself from them. Through creativity, a child comprehends beauty and the harmony of the world.
Children are creators. Adults only need to create conditions for their creative activity.
Help your child see the beauty in the world, help him “fall in love with beauty” and support his desire to create.
Suitable for this different kinds activities:
Drawing;
Modeling (from plasticine, clay, dough);
Listening to classical and children's music and sounds of nature;
Music and singing lessons;
Dance classes and artistic activities.
All this and much more provides the opportunity for emotional expression, teaches the child to love work and be proud of himself.
10. Food
For full growth and development, children need rational good nutrition. When organizing your child’s nutrition, try to adhere to simple but very important rules:
Eating according to a schedule - develop a habit for your child to eat at strictly defined hours;
For cooking, use only natural products that do not contain preservatives or synthetic additives;
Include foods rich in vitamins and minerals in your child’s diet, especially in the spring;
It is important that the diet is well balanced: the food must contain a sufficient amount of proteins, fats and carbohydrates;
There should be fruits and vegetables on the table every day;
A child's appetite often depends on appearance food. The baby will eat with great pleasure if you creatively decorate the dish, creating some recognizable figures from the products.
It is important to remember that sometimes children want this or that food in their diet because their body needs it.
Listen to your child's needs!
Be healthy! I wish you success!
The work was completed by teachers of group No. 2
Pavlova L. A, Lobacheva L. F.
« Taking care of Health from childhood, or 10 commandments of health"
Commandment 1. Keep a daily routine
It is very important to teach your child to wake up and fall asleep, eat, walk, and play at the same time.
Particular attention should be paid to proper sleep (falling asleep on time - no later than 21.00-22.00, minimum sleep duration 9-10 hours.)
It is necessary to regulate the viewing of television programs, both in time and in content.
All this instills a feeling of security, confidence and stability. This teaches the child to distribute and maintain physical and mental strength throughout the day, making him calmer and more positive.
Commandment 2. Regulate the load
It is very important to regulate both physical activity and emotional and intellectual activity. In other words, live by the motto “Time for business, time for fun.”
You need to carefully monitor your child's behavior. In this case, you need to focus on its condition. Loss of attention, whims, hysterics, refusal of activity, disinhibition are a signal of overload. At the first sign of these manifestations, you should stop or reduce the intensity of activity or communication.
Give your child a rest as soon as possible. The best rest is physical activity in the fresh air.
Attention! Exceeding even emotionally positive stress (exciting games, joyful communication - especially in children 3-5 years old) can lead to overload and, as a consequence, to negative results. If we, adults, do not take action in time and do not stop or reduce the child’s workload, this condition may be followed by exhaustion, malaise, hysteria, and then illness.
Commandment 3. Fresh air
Fresh air is essential for children's developing brains! Lack of oxygen leads to a significant deterioration in health. Lack of oxygen leads to rapid fatigue and exhaustion. For good health and successful activities, the child needs to stay in the fresh air for at least 3 hours a day and in a ventilated room during sleep.
Daily walks are an effective method of hardening a child. In the fresh air the nervous, respiratory and digestive system, and the number of red blood cells and hemoglobin in the blood increases.
Commandment 4. Physical activity
Movement is a child’s natural state. The task of adults is to create conditions for the child’s motor activity. The best environment for this is a playground or park, as they combine two important conditions for physical activity - space and fresh air.
Let your child walk as much as possible, play outdoor games, run, jump, climb, swim.
Commandment 5. Physical education
Systematic physical exercise is very beneficial for health. They strengthen not only physical health, but also the child’s psyche, have a positive effect on his character, contribute to the development of strong-willed qualities, self-confidence, responsibility, and the ability to make friends.
There are many types of physical culture: morning exercises, physical education minutes, physical education classes in kindergarten, breathing exercises, eye exercises, etc. And, of course, sports sections - sports that the child likes.
The main thing is that the child likes the chosen type of physical education so that he enjoys doing it.
Only what is formed in the family can take root in a child, which means that the basis for success is the personal example of an authoritative adult for the child - the parent
