A healthy lifestyle, what is a daily routine. How to plan your day to maintain a healthy lifestyle

A daily routine is a plan of action for every day that helps you rationally allocate time and use it as efficiently as possible. Planning your day is necessary to achieve success, because a person’s time resources are limited. Therefore, without proper distribution of tasks, it is very difficult to do everything planned. A daily routine disciplines, helps to mobilize willpower and restore order both in the head and in life in general.

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Why do you need a daily routine?

If there is no planning of your own time, a phenomenon such as procrastination may arise. This definition refers to constantly postponing things until later. At the same time, the person is inactive, but feels guilty and helpless in the face of accumulated responsibilities.

This phenomenon occurs due to fear of something new or lack of confidence in one’s abilities. In addition, people who do things they don’t like often suffer from procrastination.

You can avoid wasting time by creating a daily routine. This will also provide the following benefits:

• will help prevent overvoltage nervous system and the onset of a state of apathy;
• will increase working capacity and reduce fatigue;
• will charge you with optimism and energy, provide you with vigor to complete all assigned tasks;
• will improve digestion and increase immunity, which will allow you to get sick less.

The concept of biorhythms is closely related to the daily routine. It means that the physiological processes occurring in the body are repeated with a certain frequency. Disruption of biorhythms leads to deterioration of the body and its accelerated wear and tear.

A regime is also necessary for people leading a healthy lifestyle. If your goal is to lose weight or gain muscle mass, you need to eat at certain intervals. In addition, it is very important to train regularly, choosing the right time for training.

Basic principles for drawing up a regime

It is advisable to create a daily routine yourself, focusing on your own feelings regarding the distribution of tasks over time. After all, everyone's activity level is different. Some can quickly switch from one type of activity to another. The latter require a calmer and more measured pace. This should be taken into account when creating the graph.

It is also worth understanding that the schedule will be different for adults, schoolchildren, students, etc. Whatever the volume of tasks for the day, it can be divided more rationally. This will allow you to complete mandatory tasks faster and have more time to relax.

To create the right schedule, you should adhere to the following rules:

• realistically assess your capabilities and not plan too many things, since if they are not completed, you may lose confidence in your abilities;
• don’t make your schedule too tight so that you don’t have to constantly rush;
• leave enough time for rest during the day;
• sleep 7 to 8 hours;
• try to go to bed between 21:00 and 23:00, since sleep before 24:00 is the healthiest and helps the body recover effectively;
• Walk as much as possible, taking travel time into account when creating your schedule.

If you follow these principles, you can easily create correct mode day with your own hands.



Proper nutrition regimen

An integral part of the daily routine is diet. It must be observed both when losing weight and when gaining muscle mass. This is also required for those who do not set specific goals for themselves. After all proper nutrition ensures normal functioning digestive system and avoids many troubles (constipation, diarrhea, etc.).

When compiling a diet, you should adhere to the following principles:

• It is advisable that the time of eating coincides from day to day, since then the body will be ready to digest the food;
• It is worth eating small portions at intervals of 3-4 hours, which will avoid hunger and speed up metabolism;
• You can’t eat a couple of times a day, even if you don’t have free time, so you can take containers with healthy snacks to work;
• In the morning you definitely need to have a hearty breakfast (porridge, cottage cheese, eggs, etc.), one apple or kefir will not be enough;
• after 16:00 you should try to consume as few carbohydrates as possible and as much protein as possible (vegetables with chicken breast, buckwheat with fish, etc.).

An approximate daily diet for weight loss with a scheduled menu is presented in the table.

To gain muscle mass, you should eat as follows:

Thus, you do not need to follow a strict diet even when losing weight. This will only lead to breakdowns and metabolic disorders.



How to manage to exercise regularly?

Many people say that they do not have time to exercise due to work or household responsibilities. But it is impossible to maintain a healthy lifestyle without physical activity.

You can always find some free time for training if you organize your day correctly. To maintain your figure and health in good condition, it is enough to allocate 40–60 minutes 3–4 times a week.

When choosing a time to exercise, there are several factors to consider. In the first half of the day, the body is most susceptible to aerobic exercise. Therefore, immediately after waking up, it is recommended to do exercises, jog or exercise on cardio equipment (exercise bike, elliptical, treadmill, etc.). Such exercises will be most effective for losing weight.

If you want to gain muscle mass, the best time for strength training is in the evening, after 16:00–17:00 hours. It is during this period that the body is predisposed to anaerobic stress.

Thus, you can choose best time for training and compare it with your work schedule. Many people have 2 days off a week and work until 17:00–18:00 on weekdays. After work, you can go to the gym and have a class. In addition, there is an option to get up early and go for a run in the park near your house. This will give you a boost of energy and optimism for the whole day.

You can also work out on a 2x2 work schedule. In this case, you will need to train on free days in the morning or evening. Then you will be able to do 3 workouts per week, which will be quite enough to improve appearance and health promotion.

If the journey to the fitness club takes too long, you can exercise at home. This option is also suitable for young mothers who do not have the opportunity to separate from their child.

As equipment for home workouts, you can use small dumbbells, weights or special rubber bands for fitness.

Daily routine examples

As already mentioned, the daily routine will be different for working adults, students, schoolchildren, teenagers, etc.

The differences will be in the amount of responsibilities that need to be completed during the day.

For adults

Men and women who have a permanent job often do not understand how to plan their day in such a way as to have time to complete all the required tasks, cope with everyday routine and at the same time lead a healthy lifestyle, eat right and exercise regularly. This is quite real. An example of a daily routine for an adult working person is presented in the table.

Time	Task
7:00	Climb
7:00–7:05	Drink a glass of water, do an exercise such as vacuum
7:05–7:15	Light exercise (squats, bends, push-ups, etc.)
7:15-7:25	Contrast shower, girls are recommended to rub with a massage brush against cellulite
7:25	Hearty breakfast
8:00–8:30	Leaving the house (on foot if possible)
9:00–13:00	Work time. If work allows you to be distracted, it is advisable not to sit on social networks, but read a good book. In addition, you can study English or another language. Around 11:00 you need to have a snack
13:00–14:00	Lunch break. No need to snack on junk food. If there is no good cafe or canteen nearby, it is worth carrying healthy food with you in a container. While eating, you should not read any documents or do other things. After all, then the food will be digested much worse
14:00–17:00	Work time. Around 4:00 p.m., you should have a snack to ensure your body is provided with nutrients.
17:00–17:30	The way home (on foot if possible)
17:30	Dinner
18:30-19:30	Workout at home or in the gym
19:30-21:00	Free time
21:00	Eat a portion of cottage cheese at night to supply the body with protein, calcium and other beneficial microelements
21:00- 23:00	Free time
23:00	Go to bed

You need to stick to this regimen for at least a week. After this, it will be easy and pleasant to comply with it, since all tasks will be completed on time, and the rest will be complete.

For schoolchildren

Schoolchildren need a different routine. Sometimes parents, trying to comprehensively develop their child, send him to many sections and clubs. As a result, the workload will become too heavy, and there will be practically no free time left. This is wrong, since children must rest and play in their own way.

An example of constructing a schoolchild’s daily routine is presented in the table.

Time	Task
7:00	Climb
7:00–7:15	Charger
7:15-7:30	Morning hygiene
7:30	Full breakfast
8:00	Leaving home for school
8:00–12:00	Studies
12:00	Lunch in the school canteen
12:00–13:30	Studies
13:30-14:30	A walk or an after-school group activity
14:30	Way home
15:00	Dinner
15:30-16:30	Doing homework
16:30	Snack
17:00–18:30	Classes in a section or club (football, athletics, dancing, chess, violin, etc.)
19:00	Dinner
19:30-21:30	Free time
21:30	Dream

It is especially important for first-graders to adhere to the regime, as they need to get used to a different pace of life, learn to be independent, responsible and disciplined.

For students

Students require a special daily routine. After all, this period of life is one of the most eventful. In addition, it is necessary to devote sufficient time to study. To get everything done, you can create a schedule like this.

If you follow this regime, you will be able to allocate time for study, sports and personal life. In this case, the rest will be complete, so there will be no overwork.

For early risers

All people are usually divided into "owls" and "larks". The first ones have a hard time getting up in the morning, since their burst of activity occurs in the evening and even closer to the night, as a result of which they fall asleep late. The latter wake up on their own very early, and towards evening they begin to feel sleepy.

Peculiarities of your activity peaks should also be taken into account when creating your daily routine. The routine that is most convenient for “larks”, that is, those who get up and go to bed early, could be as follows:

It is believed that, on average, “larks” are most productive from 9 to 10 am and from 16 to 17 pm. Therefore, it is during this time that it is recommended to plan important matters that require some effort (work, business meetings, training, etc.).

For the night owls

It is difficult for night owls to get up as early as early risers. Therefore, if possible, you can sleep longer so that your body has time to rest.

Peaks of activity of "owls" occur during the periods from 11:00 to 12:00 and from 18:00 to 20:00.

An approximate daily routine for night owls is presented in the table.

Of course, not everyone can afford such a routine. It is suitable for people with a free or variable work schedule and students on the second shift.

How to turn from a “night owl” to a “lark”?

But some studies have proven that the characteristics of “owls” and “larks” are not associated with genetic predisposition. The main reason for this separation is precisely the wrong daily routine.

To transform from a “night owl” to a “lark”, you can take the following actions:

• go to bed at a strictly defined time (from 22:00 to 23:00) every day, even if you don’t feel like sleeping;
• get up at 6–7 am with an alarm clock, including on weekends;
• after getting up, do exercises or jog in the fresh air, take cold and hot shower and have a hearty breakfast;
• if you can’t wake up, you should lie in the bath with a few drops essential oil orange, lemon, mint, rosemary, etc.;
• eat right at the same time;
• add more physical activity;
• In the evening you should not watch TV or surf the Internet, it is better to read a book;
• before bed, you can take a warm bath with soothing oils (chamomile, lavender, calendula, etc.);
• The bedroom should be ventilated during the day, and when going to bed, turn off all the lights.

If you follow these tips for a few weeks, you'll soon find it much easier to get up in the morning. Your daily activity and productivity will increase. Thanks to this, you will be able to do more things and achieve all your goals.

And some secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can of course try to run on a treadmill, to the point of insanity.

And when will you find time for all this? Yes, it's still very expensive. Especially now. That's why I chose a different method for myself...

Daily regime healthy person by the hour (correct composition). There are many features in nature that need to be known and taken into account. We mainly live an artificial life, in cities, and have already forgotten the natural rhythm of life.

A healthy daily routine must be observed in order, at a minimum, to avoid big problems in life, to be healthy, in harmony with nature, the sun and the moon. Otherwise, at the very least, illness is inevitable. This is a very serious and paramount issue. Read about the daily routine of a person leading a healthy lifestyle.

Getting up, eating, working, playing sports, resting, going to bed - everything must be done on time, otherwise happiness, health and joy of life will be bypassed. Time is the greatest punishing force - it spares no one.

Healthy eating and daily routine

Human life occurs between sleep and eating. Healthy eating and daily routine that give us energy and rest. The rest of the time we should be light and active. And in order to truly be healthy and active, that is, to live fully and manage everything, you need to follow a regime. So, everything is simple: to stay in shape and for active longevity you need to follow the following rules:

Get up before 6am

After this time it is difficult to wake up and get up. After 6 am, a person falls into a deep sleep, and when he wakes up, he will feel unrested and with a heavy head. It will be difficult to think. A person who wakes up late will experience drowsiness, slowness and lethargy.

Before noon, that is, until the sun is at its zenith, a person has the greatest physical activity. At this time you need to work. Businessmen in morning hours solve important matters, make necessary appointments and do the main work. At this time, “the soles are burning.”

Daily routine for a healthy lifestyle

Daily routine is very important for healthy image life. Lunch is best served from 11 a.m. to 1 p.m.

This is the perfect time for lunch. Since the digestive fire is the strongest at this time. The sun is at its maximum phase, at its zenith. Its activity is high and digestive energy is at its highest level. You need to have lunch at this time.

Try not to skip lunch, as after 14 hours the digestive fire decreases and food will not be able to be properly digested and absorbed. This means you will gain weight. “War is war, but lunch is on schedule” - this ancient wisdom was not born out of nowhere.

After lunch, which was taken at the right time, the person is still light and efficient.
It is useful to perform physical exercises around 16-17 hours, that is, before dinner. At this time, they will benefit the body more than in the morning. It is better to devote the morning to other active activities.

Dinner from 18:00 to 20:00
Try to have dinner no later than 20 hours (2-2.5 hours before bedtime).

You should not work after 18:00. There is already little activity at this time, and in general everyone has probably noticed that in the evening you want to relax. Evening is the time to prepare for bed. There is no need to do active work, negotiate, meet on business or other issues. Spend time with your family and read.

It is not recommended to watch TV or movies immediately before bed, and you should not use the computer. Even if you don’t work on a computer, but check your email or chat with friends or do something else, your actions still lead to stimulation of the nervous system.

Therefore, no movies, TVs or computers at least 2 hours before bedtime! Especially children.
Pay attention to your lifestyle and do not sit at the computer before bed.

Lights out from 22 to 22.30 hours
At this time you should be in bed and not getting ready for bed. This rule applies even in summer, when it is still light. If you went to bed before 10 pm, then toxins are burned in your body during sleep. At this time, your organs are being restored, and each organ has its own time allotted for recovery

. The nervous system recovers between 22 and 24 hours. And if you systematically don’t go to bed until midnight, then bad dream, migraines, depression, neuroses, syndrome chronic fatigue and a whole bunch of other diseases related to nerves will be provided for you. Your nervous system will collapse.

Daily routine of a healthy person

The daily routine of a healthy person should be regulated. Why should you go to bed from 21:00 to 23:00?

The human mind and intelligence rest from nine o'clock in the evening until, in fact, eleven or twelve o'clock at night. If a person went to bed at twelve o’clock or half past eleven, it means that his mind cannot rest. The mind can remain in a tired state for a long time, even several years.

When the mind is not rested, brain fatigue sets in, and since the mind controls all the organs of the body, they begin to wear out. The rhythm of all organs suffers first. The rhythm of the heart begins to suffer. If a person is not sleeping at this time, but is practicing spiritual practices, then it is like a dream, the mind relaxes even more.

What happens if a person does not sleep from 23:00 to 01:00?

If a person does not sleep from eleven o’clock to one in the morning, then his vital energy begins to decrease. In order for the functions of prana (qi) in the body to work well, for this a person must sleep from eleven o’clock to one in the morning. If a person does not sleep from one in the morning to three in the morning, then his emotional strength suffers from this.

Note that from 10 pm to two in the morning a person practically does not have dreams. At this time, the deepest and most complete sleep. In this interval, an hour of sleep is equivalent to two hours.

After 22 hours, the element of fire begins to operate in nature. And if you didn’t go to bed on time, then after 10 pm you go to the kitchen, fry potatoes and eat. Or you just eat something from the refrigerator.

Many restaurants are open until one in the morning. It is the stomach that brings people to such places, since it is impossible to fight the appetite that is kindled by the element of fire. But just know that the fire of digestion, which is kindled at night, is not aimed at digesting food, it is aimed at assimilating what has already been digested.

And therefore, everything you eat after 10 pm brings you toxins. First of all, these are stones and salts. And if you are not sleeping and have also eaten, then the digestion process begins, and the assimilation process is transferred to the morning, the elimination process is transferred to lunch, and so on.

If a person eats at night, then in the morning he has no appetite, since the body is still removing toxins and is not ready to eat. All body processes are displaced, and over time, health problems begin.

Please note that if you eat at night, it will be difficult for you to wake up in the morning, since the deep sleep cycle is shifted due to the digestion process interfering. And in the morning, when you need to get up, you will be in a deep sleep phase.

Watch yourself and check that between 9 and 10 pm you feel sleepy. Trust your intuition and go to sleep.

We hope you liked the article about the daily routine of a person leading a healthy lifestyle. Stay with us on the portal of communication and self-improvement and read other useful and interesting materials on this topic: p,

The source of information for the article was taken from.

Almost all living organisms have a unique daily routine. It has been developed by them over millions of years so that the creatures have the maximum chance of survival. In order for a person to be able to maintain his health for as long as possible, he should also pay attention to his daily routine. All people should include the following items in their daily routine:

1) time to sleep;

2) time for walks/active recreation;

3) time to eat.

Naturally, these points cannot be the only ones in a person’s daily routine, but they are worth paying special attention to.

Every person needs to sleep every day. In the event that you cannot visit the kingdom of Morpheus at night, there can be no question of any proper rest. In addition, a person experiences hormonal changes, because many active

substances that are directly involved in metabolism are produced precisely during night sleep. Today, there are already results of quite competent studies that have made it possible to identify the most valuable hours for sleep. It turned out that the so-called larks, that is, people who go to bed early and wake up early, rest best. Given the realities modern world, the most rational time for sleep will be the period from 22:00 to 05:00 - 06:00. Naturally, a person should go to bed and wake up at the same time every day. This will allow you to adjust your biological clock, which is very beneficial for the body as a whole.

Walking and active recreation

An ideal daily routine should include at least a few hours allocated for active recreation. Such a routine will be most relevant for those whose work does not require a lot of physical effort. Walking can help

the maximum effect is if the person’s movement speed is 60 - 120 steps per minute. This pace makes it possible to strengthen cardiovascular system. A very good option for almost every person is to visit the pool. Water treatments have an excellent effect on the human body. Thanks to them, the severity of many bone-related diseases decreases and muscle tone increases. Various outdoor games also have a beneficial effect on human health. It is better if a person allocates time for walks and active recreation in the afternoon rather than in the evening, as this can negatively affect the quality of sleep.

Eating

One of the most important factors health is a balanced diet. The correct daily routine for an adult involves eating 5 times a day. In this case, breakfast should be taken between 06:00 and 07:00. In terms of volume, this meal should be relatively large, since this is what will help

charge a person with energy for the whole working day. At 11:00-12:00 it is recommended to make yourself a small snack - an afternoon snack. It may consist of a glass of juice and a few cookies. The ideal daily routine should include having a full lunch from 13:00 to 14:00. At 16:00 - 17:00 you should have another small snack. The daily routine should not include eating at night, so dinner should take place no later than 19:00. It should be made somewhat smaller in volume than breakfast and lunch.

Good day, dear readers! Currently, many people often complain about their health, while complaining about the environment and the quality of available products. However, health problems are not always associated with these factors. Often, for example, problems with any of the internal organs associated with a basic violation of the daily routine.

Nonsense! Just think. But that's not true! To prove this, in today’s article we will consider the topic of the importance of daily routine for human health.

Why is it so important to adhere to the regime?

Daily routine is the basis healthy lifestyle. A daily routine is not an easy alternation of periods of sleep and wakefulness; it is a routine of affairs and actions that regulates the order of your work and rest, as well as the presence of periods physical activity.

The correct order of time has been successfully instilled in us since childhood.

But for some reason, in adulthood, we stop attaching importance to the importance of this component of our health, letting everything take its course, not particularly bothering ourselves with observing the basic provisions of the correct daily routine.

All living things in nature are subject to certain rhythmic fluctuations, in other words, biorhythms. The main feature of these processes is their repeatability, as well as regularity.

For example, the sun always rises at the same time, or your heart always beats at its own rhythm.

A person’s performance directly depends on the ability to follow one’s biorhythms and observe one’s own order of being.

Moreover, each person can have his own individual daily routine, which depends on his natural biorhythms and professional activities.

If, for some reason, a person does not comply with the daily regimen, then for the body this is equivalent to nervous or mental overstrain, since the body does not understand how to work, when to replenish the energy reserves necessary for the functioning of internal organs.

All body activities are subject to our biorhythms, which is why it is important to maintain a daily routine.

Remember that it is never too late to take care of your health. All issues can be resolved, as well as overcome the difficulties that lie in the way of planning your time.

Components of the daily routine

A complete correct daily routine includes several components:

Dream

Sleep is the main component of a proper daily routine, since at this time all the main restorative processes take place.

We spend approximately a third of our lives sleeping. But this time cannot be called lost, because in many ways the very duration of our life depends on the quality of sleep.

That is, we can say with confidence that insomnia shortens our lives.

Lack of sleep can lead to lethargy, inattention, and even depression. Therefore, it is important to try not to shorten the period of night sleep, which should be at least 8 hours a day.

Hygiene

“Wash your hands before eating!” We think everyone is familiar with this phrase. Actually, this phrase ends many people’s understanding of personal hygiene.

However, the concept of “hygiene” is much broader and includes not only cleanliness of the body, but also the rules for replacing work with rest, sleep hygiene, hygiene of clothes and shoes, and even psychological hygiene.

Hygiene is important for successful performance, since daily well-functioning activities help the body tune into a working mood.

For example, a short twenty-minute walk before bed, nightly water procedures, as well as regular airing of the room before bed can improve not only the quality of your sleep, but also speed up the processes responsible for restoring energy in the body.

Maintaining good personal hygiene will help you maintain your health and performance.

Following the rules of personal hygiene distinguishes us from “savages”, therefore the culture of cleanliness should be instilled from childhood. And the most The best way Teaching children means showing them by example.

Diet

Eating well is another important component of healthy time management. It is important to observe the time and quantity of the diet. Delay or cancellation of one of the meals can lead to disruption of the entire digestive system.

It is also worth rescheduling or canceling evening meals immediately before bed, as they create unnecessary heaviness for the body and interfere with proper rest.

Physical activity

Active rest or physical activity during the day can bring positive emotions, give a charge of vivacity and energy to carry out all your affairs, as well as achieve your main goal.

Morning exercises and evening walks should be a mandatory part of your daily routine.

Exercising will also bring strength and endurance to your body, and will also take care of the good condition of your figure.

Planning your activities

For a successful life, all components of the daily routine and proper adherence to the daily routine are important. This is why the importance is increasing planning skills your day or your week, and also correctly prioritize certain matters.

The video course will help you answer this question. “The Master of Time – highly productive time management according to the system of Evgeniy Popov” .

This course will help you correctly set your goals, plan your activities so as not to infringe on yourself either from periods of sleep or from periods of nutrition, and correctly distribute rest periods throughout the week.

In addition, you will receive a boost of self-confidence, as well as a boost in the professional sphere.

Useful habits for every day

Everyday habits serve as the basis for the formation of our life principles. That is why, by introducing healthy habits into our lives, we unconsciously take care of our health and well-being.

Breathing training

Daily breathing exercises can strengthen the immune system and also speed up metabolic processes in your body.

Would you agree that this will become a great habit? To do this, you just need to perform a small set of exercises that will not take you more than three minutes. In total you need to do three exercises:

• Inhale smoothly through your mouth and exhale quickly through your nose. Repeat five times
• Inhale smoothly through your nose and exhale through closed lips. Also do this exercise five times
• Purse your lips tightly. Pinch one nostril with your index finger and inhale and exhale five times with the other. Repeat the same with the other nostril

Another good workout for respiratory system can become inflating balloons. Exercise with balls is enough to do three times a week.

Strengthening memory

An excellent exercise for our brain was suggested by Konstantin Stanislavsky himself. The essence of this memory training method is that at the end of the day you write down everything that happened to you during the day in a notebook.

Moreover, this needs to be done in as much detail as possible, right down to mentioning what the neighbor who was riding with you in the elevator in the morning was wearing. Stanislavsky recommends imagining at this time that you are writing a script for your own working day. This exercise not only trains our memory, but also makes our imagination work.

If you don’t like this exercise, choose another one, for example, from the book by Stanislav Matveev “Phenomenal memory. Methods of remembering information" .

Stay on your toes

A glass of honey water is an excellent tonic in the morning.

Preparing such water is as easy as shelling pears: you just need to dissolve a teaspoon of honey in a glass of boiled water.

Honey water not only tones your body and allows you to wake up faster, but also strengthens your immune system and accelerates metabolic processes in the body.

Get stronger

A glass of milk, fermented baked milk or kefir can cover the daily requirement of calcium that our body needs.

However, if you are not a fan of these products, then exactly the same amount of calcium can be found in 200 grams of cottage cheese or 60 grams of hard cheese.

Slow down aging

No one wants to grow old prematurely, but few people are happy about the natural aging of the body.

Therefore, it is useful to develop a habit that will slow down the aging of our body. This can be done, for example, using a spice such as turmeric.

In addition to rejuvenation, turmeric also helps fight tumors in the body, and in women it normalizes the menstrual cycle. You can consume it, for example, by combining it with the previous habit, namely, adding a teaspoon of turmeric and half a teaspoon of honey to a glass of milk.

Germ protection

Germs are all around us, they even accumulate on your phone's display. Moreover, they are not always harmless; they can also be viral microorganisms.

Therefore, it is very important to take a little time once a day to clean your phone, tablet, laptop or computer monitor.

To do this, it is better to use special microfiber wipes, and it is better to keep alcohol-containing wet wipes away from gadgets.

You can use cotton swabs to clean hard-to-reach areas.

Gymnastics for the eyes

Eye exercises work wonders if done regularly. From the proposed 10 exercises, you can choose five, but you need to devote about 10 minutes every day to the entire complex.

- Blink frequently for two minutes - this normalizes intraocular blood circulation.
- Squint your eyes to the right, and then move your gaze in a straight line. Do the same in the opposite direction.
- Feel the darkness. It is believed that immersion in darkness promotes the production of rhodopsin in light-sensitive cells, a substance necessary for clear vision.
- Make circular rotations with your head: left and right, up and down. This activates blood circulation.
— The exercise resembles an exercise bike. Move your gaze in different directions: right-left, up-down, in a circle, in a figure eight.
- Close your eyes for 3-5 seconds, then open your eyes. Repeat 7 times. Exercise relaxes the eye muscles and activates blood circulation.
- Press on the upper eyelids with your fingers, but without much effort, hold in this position for about two seconds. Perform in series - 4-5 times. Exercise improves the outflow of intraocular fluid.
— Stand near a window, focus on an object located in close proximity (a point on the glass), and then look at a distant object (a house or a tree). Repeat 10 times.
— Close your eyes and move slowly eyeballs up down. Repeat 5-10 times.
— With open eyes Draw simple geometric shapes in the air first, and then complex objects and large-scale compositions.

If you work at a computer, then eye exercises will be a great habit for you. Every hour you need to pause for 3-5 minutes to do simple exercises. You can even set yourself an alarm so you don't miss this time.

An effective technique for resting the eyes is palming.

To implement it, you only need your own palms.

Ear charger

These exercises relieve hearing loss, help improve blood circulation in the ear area, and in particular eardrum, revitalizing the work of all auditory system and brain.

- Place both palms behind your ears and, bending them, press them firmly to your head.
- Grab your earlobes with your fingers and begin to pull them up, down and to the sides, rotating them clockwise. Do this carefully, gently, and do not overdo it under any circumstances.
— Place your palms on your ears and start stroking and rubbing them.
- Use your fingertips to massage the auditory openings and tragus.
— Place your palms on your ears and make several springy movements, as if forming an air cushion. This exercise helps improve your hearing.
— To help the natural process of clearing wax from the ear canals, it is useful to perform the following exercises from time to time. Rub the bulges behind the ear. bend auricle back to front. Rotate the tragus clockwise. Gently pull your earlobe down and forward.
- Close your eyes sharply, trying to feel the crunching in your ears, reminiscent of the crunching of snow. Swallow your saliva forcefully. Open your mouth very wide.

Hardening

Evening contrast shower or dousing the legs from the knees cold water- these are excellent hardening procedures, which will help you survive the cold season against diseases if you make them a habit.

Such procedures help you fall asleep faster, help keep your veins toned, and also relieve fatigue from the past day. The procedure time should be increased gradually, start small.

Healthy back

If your job involves a sedentary lifestyle, for example, you spend a lot of time spend time at the computer or driving a car, you should pay more attention to your back.

To do this, you need to regularly perform a small set of exercises, for example, when you are in a traffic jam or on your lunch break at the office. All exercises are quite easy to perform:

• Straighten your back and lift both legs off the floor, lift them as high as possible and stay in this position for a few seconds.
• Tighten your buttocks, first both, and then each separately.
• Make circular movements with your shoulders, first forward and then back
• Make a lock with your fingers behind your back, in this position, inhale slowly, and then exhale slowly. Repeat several times

Thank you for understanding with us today the features of the daily routine of a healthy person. Tell us about your time management routine! Do you have a special daily routine or do you just let things happen?

See you soon!

This is the correct organization and the most appropriate distribution of time for sleep, nutrition, work, rest, personal hygiene, etc. The regime fosters organization, purposefulness of actions, and teaches self-discipline.. A rational combination of elements of a lifestyle ensures more productive human work and high level his health. Proper alternation of load and rest is the basis for high human performance.

When defining the main elements daily routine It is advisable to take into account the influence of a person’s biological rhythms on his performance.

A person’s performance during the day changes in accordance with daily biological rhythms and has two rises: from 10 to 12 o’clock and from 16 to 18 o’clock. At night, performance decreases, especially from 1 to 5 o’clock in the morning. This means that the most convenient time for preparing homework is from 16:00 to 18:00 for those who study in the first shift, and from 10:00 to 12:00 for the second. This is also the most effective time for training when playing sports. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health.

The most important type of daily rest includes dream. Without sufficient, normal sleep, human health is unthinkable. The need for sleep depends on age, lifestyle, and the type of nervous system of a person. Lack of sleep, especially systematically, leads to overwork, exhaustion of the nervous system, and illness of the body. On average, it is recommended to sleep no more than 8 and at least 7 hours.

For healthy sleep, you need to ventilate the room or use air conditioning. A buy air conditioner Now you can, without even leaving home.

Another important condition for human health is proper nutrition. Eating right means getting from food in sufficient quantity and in the correct ratio the substances necessary for the body: proteins, fats, carbohydrates, minerals, vitamins and water.

Proper diet extremely important for the body. The most optimal meal plan is four meals a day. The intervals between meals with four meals a day are 4-5 hours, while the load on the digestive tract is distributed evenly, the food is completely processed by digestive enzymes and is well absorbed.

With four meals a day, breakfast should be approximately 25% of the daily diet, lunch - 35%, afternoon snack - 15% and dinner - 25%. It is recommended to have dinner no later than 3 hours before bedtime.

Unfortunately, not everyone succeeds in eating four times a day. Most people eat three times a day. Breakfast with three meals a day should make up 30-35% of the daily diet, lunch - 35-40%, dinner - 25-30%. When eating three meals a day, it is especially important not to allow too long breaks between meals. The longest break should not exceed 6 hours.

And it is absolutely unacceptable to eat only 1-2 times a day.

It is important to eat at the same time every day. This is the only way to ensure rhythm of work. gastrointestinal tract. Our body, so to speak, “remembers” the hours of eating and “prepares” all the digestive organs for work in advance.

Failure to comply with the diet can lead to serious disturbances in the functioning of the digestive system, as well as negatively affect the state of health in general.

Most people have a more or less constant routine in their daily lives. At approximately the same hours a person works, rests, and eats. The body gets used to this routine, and as a result, things require less effort, and the strength expended in the process of work is quickly and completely restored.

Thus, properly planned daily routine taking into account age, physiological and mental characteristics is the basis for maintaining health and the main component of a healthy lifestyle.