{"id":4278,"date":"2017-11-09T08:00:13","date_gmt":"2017-11-09T08:00:13","guid":{"rendered":"http:\/\/www.clarusapex.com\/?p=4278"},"modified":"2021-10-18T14:14:02","modified_gmt":"2021-10-18T14:14:02","slug":"7-surprising-benefits-exercise","status":"publish","type":"post","link":"https:\/\/clarusapex.com\/ru\/7-surprising-benefits-exercise\/","title":{"rendered":"7 \u0423\u0434\u0438\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439"},"content":{"rendered":"

\u00a0<\/p>\n

You probably have a vague sense that exercise is good for you \u2013 and you've probably heard that it's \u201chealthy for the heart.\u201d But if you're like most people, that's not enough motivation to get you to break a sweat with any regularity. Only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.<\/p>\n

That's bad news, but emerging evidence shows that there are plenty of compelling reasons to start moving at any age and even if you're ill or pregnant. Indeed, scientists are learning that exercise is, actually, medicine. \u201cThere is no pill that comes close to what exercise can do,\u201d says Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana. \u201cAnd if there was one, it would be extremely expensive.\u201d<\/p>\n

1. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u043b\u0435\u0437\u043d\u044b \u0434\u043b\u044f \u043c\u043e\u0437\u0433\u0430.<\/strong><\/h3>\n

\u042d\u0442\u043e \u0441\u0432\u044f\u0437\u0430\u043d\u043e \u0441 \u043c\u0435\u043d\u044c\u0448\u0435\u0439 \u0434\u0435\u043f\u0440\u0435\u0441\u0441\u0438\u0435\u0439, \u043b\u0443\u0447\u0448\u0435\u0439 \u043f\u0430\u043c\u044f\u0442\u044c\u044e \u0438 \u0431\u043e\u043b\u0435\u0435 \u0431\u044b\u0441\u0442\u0440\u044b\u043c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u0435\u043c. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0441\u0435\u0433\u043e\u0434\u043d\u044f\u0448\u043d\u0438\u0439 \u0434\u0435\u043d\u044c \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043b\u0443\u0447\u0448\u0438\u043c \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0438\u043b\u0438 \u043e\u0442\u0441\u0440\u043e\u0447\u0438\u0442\u044c \u043d\u0430\u0441\u0442\u0443\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u043e\u043b\u0435\u0437\u043d\u0438 \u0410\u043b\u044c\u0446\u0433\u0435\u0439\u043c\u0435\u0440\u0430, \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u043e\u043f\u0430\u0441\u0430\u044e\u0442\u0441\u044f \u043c\u043d\u043e\u0433\u0438\u0435 \u0430\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0446\u044b.<\/p>\n

\u0423\u0447\u0435\u043d\u044b\u0435 \u043d\u0435 \u0437\u043d\u0430\u044e\u0442 \u0442\u043e\u0447\u043d\u043e, \u043f\u043e\u0447\u0435\u043c\u0443 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438\u0437\u043c\u0435\u043d\u044f\u044e\u0442 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0438 \u0444\u0443\u043d\u043a\u0446\u0438\u0438 \u043c\u043e\u0437\u0433\u0430, \u043d\u043e \u044d\u0442\u043e \u043e\u0431\u043b\u0430\u0441\u0442\u044c \u0430\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0439. \u041f\u043e\u043a\u0430 \u0447\u0442\u043e \u043e\u043d\u0438 \u0432\u044b\u044f\u0441\u043d\u0438\u043b\u0438, \u0447\u0442\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0443\u043b\u0443\u0447\u0448\u0430\u044e\u0442 \u043f\u0440\u0438\u0442\u043e\u043a \u043a\u0440\u043e\u0432\u0438 \u043a \u043c\u043e\u0437\u0433\u0443, \u043f\u0438\u0442\u0430\u044f \u0440\u043e\u0441\u0442 \u043d\u043e\u0432\u044b\u0445 \u043a\u0440\u043e\u0432\u0435\u043d\u043e\u0441\u043d\u044b\u0445 \u0441\u043e\u0441\u0443\u0434\u043e\u0432 \u0438 \u0434\u0430\u0436\u0435 \u043d\u043e\u0432\u044b\u0445 \u043a\u043b\u0435\u0442\u043e\u043a \u043c\u043e\u0437\u0433\u0430, \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0431\u0435\u043b\u043a\u0443 BDNF (\u043d\u0435\u0439\u0440\u043e\u0442\u0440\u043e\u0444\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0444\u0430\u043a\u0442\u043e\u0440 \u043c\u043e\u0437\u0433\u0430). BDNF \u0437\u0430\u043f\u0443\u0441\u043a\u0430\u0435\u0442 \u0440\u043e\u0441\u0442 \u043d\u043e\u0432\u044b\u0445 \u043d\u0435\u0439\u0440\u043e\u043d\u043e\u0432 \u0438 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u0430\u0432\u043b\u0438\u0432\u0430\u0442\u044c \u0438 \u0437\u0430\u0449\u0438\u0449\u0430\u0442\u044c \u043a\u043b\u0435\u0442\u043a\u0438 \u043c\u043e\u0437\u0433\u0430 \u043e\u0442 \u0434\u0435\u0433\u0435\u043d\u0435\u0440\u0430\u0446\u0438\u0438. \u0421\u043e\u0433\u043b\u0430\u0441\u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0438\u043c \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f\u043c, \u043e\u043d \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u043b\u044e\u0434\u044f\u043c \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f.<\/p>\n

2. \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0442\u0430\u0442\u044c \u0441\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u0435\u0435.<\/strong><\/h3>\n

Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain \u2013 serotonin, norepinephrine, endorphins, dopamine \u2013 that dull pain, lighten mood and relieve stress. \u201cFor years we focused almost exclusively on the physical benefits of exercise and really have ignored the psychological and emotional benefits of being regularly active,\u201d says Cedric Bryant, chief science officer of the American Council on Exercise.<\/p>\n

3. \u042d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0437\u0430\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0432\u0430\u0441 \u0441\u0442\u0430\u0440\u0435\u0442\u044c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u0435\u0435.<\/strong><\/h3>\n

A\u00a0small new study\u00a0suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres \u2013 the protective caps on the end of chromosomes \u2013 get shorter. To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level.<\/p>\n

4. \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u044d\u0442\u043e\u043c\u0443 \u0432\u0430\u0448\u0430 \u043a\u043e\u0436\u0430 \u0431\u0443\u0434\u0435\u0442 \u0432\u044b\u0433\u043b\u044f\u0434\u0435\u0442\u044c \u043b\u0443\u0447\u0448\u0435.<\/strong><\/h3>\n

\u0410\u044d\u0440\u043e\u0431\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0443\u0441\u0438\u043b\u0438\u0432\u0430\u044e\u0442 \u043f\u0440\u0438\u0442\u043e\u043a \u043a\u0440\u043e\u0432\u0438 \u043a \u043a\u043e\u0436\u0435, \u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044f \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434 \u0438 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443\u043b\u0443\u0447\u0448\u0430\u044e\u0442 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043a\u043e\u0436\u0438 \u0438 \u0434\u0430\u0436\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0440\u0430\u043d\u0430\u043c \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u0437\u0430\u0436\u0438\u0432\u0430\u0442\u044c. \"\u0412\u043e\u0442 \u043f\u043e\u0447\u0435\u043c\u0443 \u043f\u0440\u0438 \u0442\u0440\u0430\u0432\u043c\u0430\u0445 \u043b\u044e\u0434\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043d\u0430\u0447\u0430\u0442\u044c \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f - \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0434\u043b\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u043c\u044b\u0448\u0446\u044b \u043d\u0435 \u0430\u0442\u0440\u043e\u0444\u0438\u0440\u043e\u0432\u0430\u043b\u0438\u0441\u044c, \u043d\u043e \u0438 \u0434\u043b\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442\u044c \u0445\u043e\u0440\u043e\u0448\u0438\u0439 \u043f\u0440\u0438\u0442\u043e\u043a \u043a\u0440\u043e\u0432\u0438 \u043a \u043a\u043e\u0436\u0435\", - \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u042d\u043d\u0442\u043e\u043d\u0438 \u0425\u0430\u043a\u043d\u0438, \u0444\u0438\u0437\u0438\u043e\u043b\u043e\u0433 \u0438\u0437 \u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442\u0430 \u0421\u0435\u0432\u0435\u0440\u043d\u043e\u0439 \u041a\u0430\u0440\u043e\u043b\u0438\u043d\u044b \u0432 \u0427\u0430\u043f\u0435\u043b-\u0425\u0438\u043b\u043b. \u0422\u0440\u0435\u043d\u0438\u0440\u0443\u0439\u0442\u0435\u0441\u044c \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0434\u043e\u043b\u0433\u043e, \u0438 \u0432\u044b \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0440\u043e\u0432\u0435\u043d\u043e\u0441\u043d\u044b\u0445 \u0441\u043e\u0441\u0443\u0434\u043e\u0432 \u0438 \u043a\u0440\u043e\u0448\u0435\u0447\u043d\u044b\u0445 \u043a\u0430\u043f\u0438\u043b\u043b\u044f\u0440\u043e\u0432 \u0432 \u043a\u043e\u0436\u0443\".<\/p>\n

\u041a\u043e\u0436\u0430 \u0442\u0430\u043a\u0436\u0435 \u0441\u043b\u0443\u0436\u0438\u0442 \u043c\u0435\u0441\u0442\u043e\u043c \u043e\u0442\u0434\u0430\u0447\u0438 \u0442\u0435\u043f\u043b\u0430. \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0437\u0430\u043d\u0438\u043c\u0430\u0435\u0442\u0435\u0441\u044c \u0441\u043f\u043e\u0440\u0442\u043e\u043c, \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u0432\u044b\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u043c\u043d\u043e\u0433\u043e \u0442\u0435\u043f\u043b\u0430, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043e\u0442\u0434\u0430\u0432\u0430\u0442\u044c \u0432 \u043e\u043a\u0440\u0443\u0436\u0430\u044e\u0449\u0443\u044e \u0441\u0440\u0435\u0434\u0443, \u0447\u0442\u043e\u0431\u044b \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u0430 \u0432\u0430\u0448\u0435\u0433\u043e \u0442\u0435\u043b\u0430 \u043d\u0435 \u0431\u044b\u043b\u0430 \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0432\u044b\u0441\u043e\u043a\u043e\u0439, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0425\u0430\u043a\u043d\u0438. \u0422\u0435\u043f\u043b\u043e \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u0438\u0442 \u0432 \u043a\u0440\u043e\u0432\u044c, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u0435\u0433\u043e \u043a \u043a\u043e\u0436\u0435; \u0437\u0430\u0442\u0435\u043c \u043e\u043d\u043e \u043c\u043e\u0436\u0435\u0442 \u0443\u0439\u0442\u0438 \u0432 \u0430\u0442\u043c\u043e\u0441\u0444\u0435\u0440\u0443.<\/p>\n

5. \u0423\u0434\u0438\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0432\u0435\u0449\u0438 \u043c\u043e\u0433\u0443\u0442 \u043f\u0440\u043e\u0438\u0437\u043e\u0439\u0442\u0438 \u0432\u0441\u0435\u0433\u043e \u0437\u0430 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043c\u0438\u043d\u0443\u0442.<\/strong><\/h3>\n

\u041d\u043e\u0432\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0434\u043b\u044f \u043f\u043e\u043b\u0443\u0447\u0435\u043d\u0438\u044f \u043f\u043e\u043b\u044c\u0437\u044b \u043d\u0435 \u043d\u0443\u0436\u043d\u043e \u043c\u043d\u043e\u0433\u043e \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f. \u041d\u0430\u0441 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043e\u0432\u0430\u043b \u0432\u043e\u043f\u0440\u043e\u0441: \"\u041d\u0430\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043d\u0438\u0437\u043a\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u044c\u0441\u044f?\" - \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u041c\u0430\u0440\u0442\u0438\u043d \u0413\u0438\u0431\u0430\u043b\u0430, \u0444\u0438\u0437\u0438\u043e\u043b\u043e\u0433 \u0438\u0437 \u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442\u0430 \u041c\u0430\u043a\u043c\u0430\u0441\u0442\u0435\u0440\u0430 \u0432 \u041e\u043d\u0442\u0430\u0440\u0438\u043e. \u041e\u043d \u0445\u043e\u0442\u0435\u043b \u043f\u0440\u043e\u0432\u0435\u0440\u0438\u0442\u044c, \u043d\u0430\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0439 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c 10-\u043c\u0438\u043d\u0443\u0442\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441 \u043e\u0431\u044b\u0447\u043d\u043e\u0439 50-\u043c\u0438\u043d\u0443\u0442\u043d\u043e\u0439. \u041f\u0440\u0438\u0434\u0443\u043c\u0430\u043d\u043d\u0430\u044f \u0438\u043c \u043c\u0438\u043a\u0440\u043e\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0438\u0437 \u0442\u0440\u0435\u0445 \u0438\u0437\u043d\u0443\u0440\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0445 20-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u044b\u0445 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u043e\u0432 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u043e\u0439, \u043a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u043c\u043e\u0436\u043d\u043e, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0437\u0430 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043a\u043e\u0440\u043e\u0442\u043a\u043e\u0435 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435. \u0412 \u0445\u043e\u0434\u0435 \u0442\u0440\u0435\u0445\u043c\u0435\u0441\u044f\u0447\u043d\u043e\u0433\u043e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043e\u043d \u0441\u0440\u0430\u0432\u043d\u0438\u043b \u043a\u043e\u0440\u043e\u0442\u043a\u0443\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0441\u043e \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u043e\u0439, \u0447\u0442\u043e\u0431\u044b \u0432\u044b\u044f\u0441\u043d\u0438\u0442\u044c, \u043a\u0430\u043a\u0430\u044f \u0438\u0437 \u043d\u0438\u0445 \u043b\u0443\u0447\u0448\u0435. \u041a \u0435\u0433\u043e \u0443\u0434\u0438\u0432\u043b\u0435\u043d\u0438\u044e, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u0440\u0438\u0432\u0435\u043b\u0438 \u043a \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u044b\u043c \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f\u043c \u0432 \u0440\u0430\u0431\u043e\u0442\u0435 \u0441\u0435\u0440\u0434\u0446\u0430 \u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0430\u0445\u0430\u0440\u0430 \u0432 \u043a\u0440\u043e\u0432\u0438, \u043d\u0435\u0441\u043c\u043e\u0442\u0440\u044f \u043d\u0430 \u0442\u043e, \u0447\u0442\u043e \u043e\u0434\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0431\u044b\u043b\u0430 \u0432 \u043f\u044f\u0442\u044c \u0440\u0430\u0437 \u0434\u043b\u0438\u043d\u043d\u0435\u0435 \u0434\u0440\u0443\u0433\u043e\u0439. \"\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0443\u043f\u043e\u0440\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0431\u043e\u0439\u0442\u0438\u0441\u044c \u0443\u0434\u0438\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043c\u0430\u043b\u044b\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439\", - \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0413\u0438\u0431\u0430\u043b\u0430.<\/p>\n

6. \u042d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u043b\u0435 \u0442\u044f\u0436\u0435\u043b\u043e\u0439 \u0431\u043e\u043b\u0435\u0437\u043d\u0438.<\/strong><\/h3>\n

Even very vigorous exercise \u2013 like the interval workouts Gibala is studying \u2013 can, in fact, be appropriate for people with different chronic conditions, from Type 2 diabetes to heart failure. That\u2019s new thinking, because for decades, people with certain diseases were advised not to exercise. Now scientists know that far more people can and should exercise. A recent analysis of more than 300 clinical trials discovered that for people recovering from a stroke, exercise was even more effective at helping them rehabilitate.<\/p>\n

Dr. Robert Sallis, a family physician at Kaiser Permanente Fontana Medical Center in California, has prescribed exercise to his patients since the early 1990s in hopes of doling out less medication. \u201cIt really worked amazingly, particularly in my very sickest patients,\u201d he says. \u201cIf I could get them to do it on a regular basis \u2013 even just walking, anything that got their heart rate up a bit \u2013 I would see dramatic improvements in their chronic disease, not to mention all of these other things like depression, anxiety, mood and energy levels.\u201d<\/p>\n

7. \u0412\u0430\u0448\u0438 \u0436\u0438\u0440\u043e\u0432\u044b\u0435 \u043a\u043b\u0435\u0442\u043a\u0438 \u0443\u043c\u0435\u043d\u044c\u0448\u0430\u0442\u0441\u044f.<\/strong><\/h3>\n

\u0412 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u0432 \u044d\u043d\u0435\u0440\u0433\u0438\u0438 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442 \u043a\u0430\u043a \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b, \u0442\u0430\u043a \u0438 \u0436\u0438\u0440\u044b. \u041d\u043e \u043f\u043e\u0441\u043b\u0435 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0445 \u0430\u044d\u0440\u043e\u0431\u043d\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u043b\u0443\u0447\u0448\u0435 \u0441\u0436\u0438\u0433\u0430\u0435\u0442 \u0436\u0438\u0440, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u043e\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434\u0430 \u0434\u043b\u044f \u043f\u0440\u0435\u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u0432 \u044d\u043d\u0435\u0440\u0433\u0438\u044e. \"\u041e\u0434\u043d\u043e \u0438\u0437 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u043d\u0430\u0448\u0430 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u043e\u0441\u0443\u0434\u0438\u0441\u0442\u0430\u044f \u0441\u0438\u0441\u0442\u0435\u043c\u0430 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f \u0441\u0438\u043b\u044c\u043d\u0435\u0435 \u0438 \u043b\u0443\u0447\u0448\u0435 \u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043c\u044b \u043c\u043e\u0436\u0435\u043c \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u0436\u0438\u0440\u0430 \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430 \u044d\u043d\u0435\u0440\u0433\u0438\u0438\", - \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0425\u0430\u043a\u043d\u0438. \u0412 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0435 \u0432\u0430\u0448\u0438 \u0436\u0438\u0440\u043e\u0432\u044b\u0435 \u043a\u043b\u0435\u0442\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430, \u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0435 \u0437\u0430 \u0445\u0440\u043e\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435 \u043d\u0438\u0437\u043a\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f, \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u044e\u0442\u0441\u044f, \u0438 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435 \u0443\u043c\u0435\u043d\u044c\u0448\u0430\u0435\u0442\u0441\u044f.<\/p>\n

\u00a0<\/p>\n

\u0421\u0441\u044b\u043b\u043a\u0430 \u043d\u0430 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a<\/a><\/p>","protected":false},"excerpt":{"rendered":"

\u00a0 You probably have a vague sense that exercise is good for you \u2013 and you’ve probably heard that it’s \u201chealthy for the heart.\u201d But if you’re like most people, that’s not enough motivation to get you to break a sweat with any regularity. Only 20% of Americans get the recommended 150 minutes of strength […]<\/p>\n","protected":false},"author":1,"featured_media":4951,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[128],"tags":[162,127,28],"class_list":["post-4278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-sport","tag-exercise","tag-fitness","tag-tips"],"_links":{"self":[{"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/posts\/4278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/comments?post=4278"}],"version-history":[{"count":2,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/posts\/4278\/revisions"}],"predecessor-version":[{"id":5881,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/posts\/4278\/revisions\/5881"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/media\/4951"}],"wp:attachment":[{"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/media?parent=4278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/categories?post=4278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clarusapex.com\/ru\/wp-json\/wp\/v2\/tags?post=4278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}