The best daily routine for a man. Optimal daily routine for pensioners Useful daily schedule
Time is that invaluable resource, the importance of which for a person is increasing every year. Therefore, everyone should strive to live consciously and respect their personal time. Empty talk, watching TV, sitting on social networks are almost useless activities that bring neither happiness nor joy. The limited time forces thinking people to control the daily routine.
We are what we constantly do. Then exclusivity is not an act, but a habit. Aristotle .
Hours, days, weeks, months, and years shape our lives, and time helps create good habits and structures daily activities. No one can stop time, avoid aging and death. But everyone is able to make an effort to spend their time more effectively, which will improve their well-being and achieve their goals. Next, we describe the optimal daily routine (mode) for a successful adult man.
THE IDEAL ROUTE OF THE DAY
5:00 - Climb. It is not necessary after waking up to luxuriate in bed for a long time. Wake up, stretch and stand up. Say something nice to yourself, like "it's going to be a great day," then drink a glass of clean water.
5:05 - Washing, brushing teeth, exercising.
5:30 - Contrast shower and reading a book (20-30 minutes). At this time, you can have a cup of coffee.
6:00 - Meditation for 20-30 minutes.
6:30 - Breakfast.
7:00 - Walk in the park or in another beautiful place, most importantly, fresh air. Pay special attention to your breathing.
7:30 - Return home and view plans/goals for the day. Travel to the office or work from home. Start with yourself challenging task. Morning is the most productive time of the day.
8:00-17:00 - Working hours with a break for lunch. To improve productivity, avoid distractions/annoyances, including phone calls and gadgets.
17:30 - Workout in the gym.
19:00 - Return home, dinner.
19:30 - Walk down the street.
20:00 - 21:30 - Spending time with your family, doing your favorite hobby.
21:30 - Planning for tomorrow, reading/sex, shower.
22:30 - Dream.
Note. Of course, there is no universal daily routine for every man. Everyone has their own biological rhythm, habits and interests. But this is a perfect example to look at.
A man should be aware of the value of time and, based on this, draw up a daily routine. It is impossible to accurately predict the future. Natural disasters and political games are inevitable. The world is changing very quickly. But all successful people try to use their own time correctly in order not only to enjoy life today, but also to improve the quality of tomorrow.
The daily routine is a plan of action for every day, helping to rationally allocate time and use it as efficiently as possible. Planning your day is necessary to achieve success, because human time resources are limited. Therefore, without a competent distribution of cases, it is very difficult to manage to do everything planned. The daily routine disciplines, helps to mobilize willpower and put things in order both in the head and in life in general.
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- will help prevent overstrain of the nervous system and the onset of a state of apathy;
- increase work capacity and reduce fatigue;
- charge with optimism and energy, provide cheerfulness to complete all the tasks;
- improve digestion and increase immunity, which will allow you to get sick less.
- realistically assess your capabilities and not plan too many things, because if they are not fulfilled, you can lose confidence in your abilities;
- do not make the schedule too tight so that you do not have to constantly rush;
- leave enough time for rest during the day;
- sleep from 7 to 8 hours;
- try to go to bed between 21:00 and 23:00, as sleep before 24:00 is the healthiest and helps the body recover effectively;
- Walk as much as possible, taking travel time into account when planning your schedule.
- it is desirable that the time of eating coincides from day to day, since then the body will be ready to digest food;
- it is worth eating at intervals of 3-4 hours in small portions, which will avoid hunger and speed up metabolism;
- you can’t eat a couple of times a day, even if there is no 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 eat as few carbohydrates as possible and as much protein as possible (vegetables with chicken breast, buckwheat with fish, etc.).
- 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 in the morning on an alarm clock, including on weekends;
- after getting up, do exercises or jog in the fresh air, take a contrast shower and have a hearty breakfast;
- if you can’t wake up, you should lie down 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 going to bed, you can take a warm bath with soothing oils (chamomile, lavender, calendula, etc.);
- the bedroom should be ventilated during the day, and before going to bed, turn off all the lights.
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What is the daily routine for?
If there is no planning for one's own time, a phenomenon such as procrastination can occur. This definition refers to the constant postponing of things for later. At the same time, a person is inactive, but feels guilty and helpless in front of the accumulated responsibilities.
This phenomenon occurs due to fear of something new or lack of self-confidence. In addition, procrastination often affects people who are engaged in an unloved business.
You can avoid useless waste of time by compiling a daily routine. It will also provide the following benefits:
Such a concept as biorhythms is closely related to the daily routine. It means that the physiological processes occurring in the body are repeated at regular intervals. Violation of biorhythms leads to a deterioration in the state of the body and its accelerated wear.
The regime is also necessary for people leading a healthy lifestyle. If your goal is to lose or gain weight muscle mass, you need to eat at regular intervals. In addition, it is very important to exercise regularly, choosing the right time for classes.
Basic principles of compiling the regime
It is desirable to make a daily routine on your own, focusing on your own feelings regarding the distribution of tasks over time. After all, the level of activity is different for everyone. Some can quickly switch from one activity to another. The second requires a more calm and measured pace. This should be taken into account when creating a graph.
It is also worth understanding that the schedule will be different for adults, schoolchildren, students, etc. Whatever the amount of work for the day, it can be divided more rationally. This will allow you to complete mandatory tasks faster and allow more time for rest.
To create the right schedule, you should follow these rules:
If you follow these principles, you can easily create the correct daily routine with your own hands.
Proper nutrition mode
Diet is an integral part of the daily routine. It must be observed both when losing weight and when gaining muscle mass. This is also required for those who do not set themselves specific goals. After all proper nutrition ensures the normal functioning of the digestive system and avoids many troubles (constipation, diarrhea, etc.).
When compiling a diet, you should adhere to the following principles:
An approximate diet for weight loss for a day 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 play sports because of work or household chores. 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 a figure and health in good condition, it is enough to allocate 40-60 minutes 3-4 times a week.
There are several factors to consider when choosing a time to exercise. 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, go for a run or engage in cardio equipment (exercise bike, ellipsoid, treadmill, etc.). Such exercises will be most effective for losing weight.
If you want to gain muscle mass, the best time for strength training will be in the evening, after 16:00-17:00 hours. It is during this period that the body is predisposed to anaerobic stress.
Thus, one can choose best time for training and compare it with the work schedule. Many people have 2 days off a week, and on weekdays they work until 17:00–18:00. After work, you can go to the gym and do a workout. In addition, there is an option to get up early and go for a run in the park near the house. This will give you a boost of energy and optimism for the whole day.
You can also work with a 2x2 work schedule. In this case, you will need to train on free days in the morning or evening. Then it will be possible to conduct 3 workouts per week, which will be quite enough to improve appearance and health promotion.
If the road to the fitness club takes too long, you can work out at home. This option is also suitable for young mothers who do not have the opportunity to leave the 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 adult working people, students, schoolchildren, teenagers, etc.
The differences will be in the amount of duties that need to be completed during the day.
For adults
Men and women with full-time jobs often do not understand how to plan their day in such a way as to have time to do all the required tasks, cope with household chores and at the same time lead a healthy lifestyle, eat right and exercise regularly. It's 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 like a vacuum |
| 7:05–7:15 | Small exercises (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 to read 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 can 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 16:00 it is worth having a snack so that the 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 at 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 useful trace elements |
| 21:00- 23:00 | Free time |
| 23:00 | Go to bed |
You need to stick to this regimen for at least a week. After that, it will be easy and pleasant to observe it, since all things will be done on time, and the rest will become complete.
For schoolchildren
Schoolchildren need a different routine. Sometimes parents, trying to comprehensively develop the child, send him to many sections and circles. As a result, the load will become too large, and there will be practically no free time left. This is wrong, since children must definitely rest and play in their own mode.
An example of building a schoolchild's day regimen 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 at the school cafeteria |
| 12:00–13:30 | Studies |
| 13:30-14:30 | Walking or after-school activities |
| 14:30 | Way home |
| 15:00 | Dinner |
| 15:30-16:30 | Doing homework |
| 16:30 | Snack |
| 17:00–18:30 | Lesson in a section or circle (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 need 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 have time to do everything, you can make such a schedule.
If you follow this regimen, you will be able to allocate time for study, sports and personal life. At the same time, the rest will be complete, so overwork will not occur.
For "larks"
All people are usually divided into "owls" and "larks". The first ones have a hard time getting up in the morning, as they have a surge of activity 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 in the late afternoon they begin to fall asleep.
Features of the peaks of their activity should also be taken into account when compiling the daily regimen. The routine that is most convenient for "larks", that is, those who get up and go to bed early, may be as follows:
It is believed that, on average, "larks" are most efficient from 9 to 10 in the morning and from 16 to 17 in the evening. Therefore, it is at this time that it is recommended to plan important things that require some effort (work, business meetings, training, etc.).
For "owls"
Owls find it hard to get up as early as early risers. Therefore, if possible, you can sleep longer so that the body has time to rest.
The peaks of activity of "owls" fall on the periods from 11:00 to 12:00 and from 18:00 to 20:00.
An approximate daily routine for "owls" is presented in the table.
Of course, not everyone can afford such a routine. It is suitable for people with a free or shift work schedule and students on the second shift.
How to turn from an "owl" into a "lark"?
But some studies have shown that the features of "owls" and "larks" are not associated with a genetic predisposition. The main reason for this separation is just the wrong daily routine.
To turn from an "owl" into a "lark", you can take the following actions:
If you follow these tips for a few weeks, it will soon be much easier to get up in the morning. Your activity and productivity will increase throughout the day. 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.:
My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with restructuring hormonal background and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Learned - not 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 consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...
It is important to know that all rhythms are subject to a triple cycle. So, three times a day there is a decline in strength, three times a day they are on the rise.
Here is the ideal daily routine developed by chronobiologists:
5.00 - 6.00. The best time to wake up. Now the first portion of hormones is being released from the adrenal glands. The most "main" among them is adrenaline. It accelerates the pulse and blood circulation, raises body temperature and blood pressure. The body is ready for a new day.
6.00 - 7.00. Morning work-out and a contrast shower at this time will bring the greatest benefit.
7.00 - 9.00. Time for breakfast. Your stomach is now on alert and able to quickly digest food and extract the most energy from it.
8.00. The best time for love. Most high level sex hormones in the blood.
11.00 - 12.00. Do not overload the heart with physical activity: right now it is working at the limit of its capabilities. During this period, it is best to do quiet things.
13.00 - 14.00. Decline in biorhythms. The work will not go well, do not even try to do something. The best time for a lunch break.
14.00 - 16.00. Why are we so tempted to take a nap after dinner? The heart works slowly, the blood circulation of the brain and internal organs is also minimal. It is not for nothing that in hot countries it is at this time of the day that the siesta begins. We, unfortunately, do not provide for such a practice, so take up work that does not require mental effort. Now you will especially succeed in manual labor and needlework.
16.00 - 17.00. Energy is on the rise. Drink a cup of coffee to cheer up faster.
18.00. Peak for body muscles. Head to the fitness club. Right now, physical education will bring you the most benefit.
17.00 - 19.00. Bladder and the kidneys are as active as ever. Drink plenty of fluids - it will help clear the urinary tract. During these hours, do not eat spicy and salty.
18.00 - 20.00. The best time for cosmetic procedures. The skin is the most susceptible to exposure.
19.00 - 20.00. If you're going to have dinner, hurry up. Everything that is eaten after 20.00 will accumulate in the form of body fat.
20.00. The best time to drink alcohol. In moderation, of course.
20.00 - 22.00. Ours is vulnerable in these hours nervous system. Emotions are especially unstable. Now the loneliness is felt most acutely.
21.00 - 23.00. The body is getting ready for sleep. All processes slow down. mental decline and physical activity. TV, a book, a leisurely conversation - this will help you tune in to a night's rest.
00.00 - 05.00. The body regulates metabolism. He now needs complete rest. Waking up at this time is a direct threat to your beauty and health.
02.00. Vision drops. This is a dangerous time for drivers and train drivers who are forced to be on the road.
These simple rules are very easy to follow. And most importantly, your body will quickly adapt to them - after all, this is exactly what it needs. An ideal daily routine will allow you to harmonize your life, achieve significant success both in work and in your personal life.
Hi all! Every person, regardless of whether he is a simple schoolboy or a businessman, simply must be able to plan his day. Do you know why? In order not to work in vain, to have time to do what was planned and not to “grow” with diseases that have arisen against the background of stress and tension. Therefore, today we will pay attention to how to correctly draw up an individual daily routine in order to perform the work as efficiently as possible, and at the same time feel cheerful.
tricks
Time is fleeting, and it is impossible to suspend, control, and, moreover, return. But it is in your power to manage it, to distribute every minute of life in such a way as to feel its fullness and richness.
1. Notepad. It will be so difficult to take and come up with a suitable daily routine for yourself. First of all, just get a small notebook where you will write down all the desires, goals, and things that need to be done. It is important that he is always with you, you never know when it will illuminate you. Also brainstorm, writing down every thought and idea that comes to mind.
2. Analysis. When the general plan is complete and ready, try to analyze it in order to discard the excess, or vice versa, combine some tasks by similarity. For example, if you have to walk the dog in the morning and evening, then it is quite possible to shop at this moment if the necessary supermarket is located near the house. So you save not only time, but also energy. Also, do not be afraid to delegate some things, if you do not have time to cope with everything, ask your family or those with whom you live to help you.
3. List. Now write a list of your responsibilities and needs. Then go through each item, and ask yourself a simple question: "What should I do to ...?". For example: “What do I need to do so that my child comes to school on time and studies well?”, “What do I need to do before work?”, “What do I need to prepare before going to bed so that I don’t waste time in the morning?” And so on.
4. Diary. Then take a diary, or if you prefer an electronic version of the schedule, and try to distribute all your tasks by time. First, try to make a draft, because the first time it is unlikely that you will be able to take into account all the nuances and draw up a suitable plan.
5. Action. And the last step is strict adherence to the routine. It is clear that there are all sorts of force majeure situations that are impossible to predict, but try not to indulge yourself, respect the boundaries, so over time you will get used to it and you will not have to make additional efforts, you will already follow the regime at the subconscious level.
So, the correct daily routine of each person must include such elements as sleep, sports, work, nutrition, communication and rest. If any of these areas is infringed - do not be surprised that harmony and balance in your life will be absent. High ambitions are great, but working without rest, you run the risk of not only getting sick, but one day just falling into a disease for a long time.
If you do not get enough sleep, then you will not have energy, which means that you will cease to be effective, and, accordingly, successful. So, for starters, I recommend making a life balance wheel in order to understand which areas “suffer” the most and focus on them. How it is done, and what it is, you will learn from.
2. Pleasure
Be sure, in addition to rest, you should have a fad about pleasure included for every day. Otherwise, you can just turn into a workhorse, or an unfortunate person who has lost interest in life. So, work on being happy, and don't put off life for later.
3. Biorhythms
I think you are aware that there are biological rhythms in accordance with which the human body functions. And every minute some processes take place in him, and adjusting to them, you can significantly improve not only health, but life in general. Even medicines are taken, taking into account these features, so that they benefit, and not harm.
For example, immunity boosters are best taken between 9 and 11 am. There is even an hourly table of all the physiological processes that take place in our country, you can read it in the article.
4. Flexibility
Remember to be flexible, leave plenty of time for unforeseen circumstances. Ideally - 20% of the whole day. Then, even if you suffer from perfectionism, it will be easier for you to adapt and, in general, get out.
Disappointment and annoyance from the fact that he did not have time to fulfill his plan can cause powerful stress, which, gradually accumulating, can cause a malfunction in the body. So take care of yourself. As a last resort, note about perfectionists.
5. Planning time
Try to edit and make changes in the evenings. Pay attention to your plan before going to bed, then in the morning your regimen will not be violated, and you will clearly understand when and what to do.
6. Reward
If there are things that do not delight you, then try to diversify them with those that interest you. It is especially wonderful if the pleasure is performed as a reward for the effort and manifestation of the will. That is, they wrote an annual report - please yourself with a meeting with friends or dinner at a restaurant with your family.
7. Discipline
On weekends and holidays, you should not decompose discipline, stick to the usual daily routine, but instead of work, plan rest and entertainment.
8. Tools
To make it easier, use ready-made assistants, which you can find in the article on planning human activities.
9. Challenging tasks
In the morning, write down the most unpleasant tasks, since the human brain works most productively before 11 o'clock. And you won’t have to live until the evening with the feeling that something uninteresting and difficult lies ahead. If you "suffer" from procrastination, use the ways to get rid of it from the article.
Schedule
To make it easier to draw up your daily routine, I want to give an example that you can rely on and build on. Adjust the time individually, depending on the needs and responsibilities.
- 7:00 - awakening. Get up as soon as the alarm rings, otherwise you risk falling asleep again.
- 7:10 - airing the room and bath procedures.
- 7:30 - charging.
- 7:45 - Breakfast and bedding.
- 8:20 am - drive to work. It is advisable to take at least a little time to walk on foot, it is good for your internal organs and in general, will help you feel good.
- 9:00 - performance of work duties. Try to arrive 10 minutes early to have time to collect your thoughts. Take short rest breaks before lunch. It will be great if you use the tomato method,. Also take care of your eyes and back, do exercises and warm-ups, especially if you have a sedentary job, also at the computer.
- 14:00 - lunch.
- 15:00 - proceed to further duties.
- 18:00 - on the way home, it is advisable to take a walk, fresh air will contribute to a sound and good sleep, oxygen saturation will replenish energy for the evening.
- 18:30 - shopping necessary products, walking with a pet, and other worries.
- 19:30 - dinner. It is advisable to exclude fatty fried foods, sweets and spicy, salty foods.
- 20:00 - time for yourself. Take up a hobby, read a book, watch a movie, etc.
- 21:00 - bath procedures and making plans for the next day.
- 22:00 - listening to calm relaxing music, sleep. It is recommended not to go to bed after 00:00, otherwise you will disrupt the production of hormones that protect us from stress, and this threatens to cause insomnia and depression.
Conclusion
And that’s all for today, dear readers! And as Brian Tracy said, “Remember that every minute you spend planning saves 10 minutes of your work.”
The material was prepared by Alina Zhuravina.
1
You clearly set out to live in accordance with the principles of a healthy lifestyle, but something went wrong and you got bogged down in a tangle of disparate knowledge? It is not so easy to immediately figure out when it is better to devote time to sports, and when it is worth taking a break. How to build the right nutrition schedule during the day? We will talk about all this and what a daily routine for a healthy lifestyle is below.
What does it look like healthy man? He is slender, fit, active, his eyes sparkle fervently and betray spiritual harmony. And most importantly, he. After all, nothing affects our life achievements as much as having internal forces to accomplish daily deeds. And they beat like a fountain only in a strong and hardened organism. How to become a healthy person? To do this, it is worth getting acquainted with such concepts as the daily routine.
One of the most active people, Elon Musk, manages to redo a crazy amount of cases in a short time. Watch the video to see how he does it:
Vladimir Pozner gives helpful tips from my own experience on how to do everything.
The daily routine is the basis of time management. Leading specialist in time management - Gleb Arkhangelsky gives the daily routine a crucial role in time management. Here is a link to his tutorial.
Daily routine as the basis of a healthy lifestyle
What does it mean to lead a healthy lifestyle? A healthy lifestyle consists of several important components:
- proper nutrition;
- rational daily routine;
- hardening and
- personal hygiene;
- observance of mental hygiene (the ability to cope with negative emotions);
- family planning and development of sexual culture;
- health promotion and preventive procedures.
Majority modern people susceptible to various diseases due to non-compliance with the rules of healthy lifestyle. That is why it is so important to stick to a certain list of activities for a healthy lifestyle.
“How ridiculous are the demands of people who smoke, drink, overeat, do not work and turn night into day that the doctor makes them healthy, despite their unhealthy lifestyle,” L.N. Tolstoy.
There are various technologies and channels for the formation of a healthy lifestyle. Among them:
- social: media, educational events in educational institutions and workplaces;
- infrastructure: regional and federal environmental control, preventive institutions;
- personal: standardization of everyday life, the system of values of the individual.
Thanks to the above channels, improving the health of each individual becomes a national problem. Various institutions are being opened and financed, ready to tell the population what it means to lead a healthy lifestyle: health centers, research centers, institutes for the promotion of healthy lifestyles. It is in them that the latest technologies for teaching a healthy lifestyle and the skills to maintain it are being developed.
If you want to know everything about a healthy lifestyle modern life first-hand, that is, from doctors and researchers, you can contact your district or city institutions. They are always glad to new listeners and volunteers.
We form a competent daily routine
There is nothing more important for a healthy lifestyle than a competent daily routine. It allows you to comply with all aspects of a healthy lifestyle and rationally use your time. The plan-schedule of the day of a healthy lifestyle may look like this.
1) 7:00 - Wake up and morning hygiene procedures
You should wake up in a good mood. Try to get out of bed every morning with a smile and a positive attitude for the day. After waking up, it is advisable to drink a glass of clean water. room temperature, this will “turn on” yours in the body and speed up the metabolism.
Doctors advise brushing your teeth before the first meal to prevent bacteria that have accumulated in oral cavity, did not fall into gastrointestinal tract. Read about other recommendations of experts in the article.
2) 7:30 - light exercise
Brings the body into tone and energizes for the whole day.
3) 8:00 - breakfast
Breakfast should be dense and include proteins and complex carbohydrates. An ideal option would be scrambled eggs with a slice of whole grain bread. Read about proper nutrition in the article.
4) 9:00-10:00 - the peak of mental activity
This time will be best devoted to activities related to the hard work of the brain, memory and quick wits. It is during these hours that such tasks are performed more efficiently.
5) 12:00 - 14:00 - a break for a good rest and lunch
It's time to refresh yourself and give your brain a break from hard work. Lunch should give strength until dinner, so it should be no less dense than breakfast. For example, you can bake chicken breast, supplement it with boiled brown rice and fresh vegetables. Such a diet will perfectly saturate and charitably affect the digestive system.
After lunch, it is advisable to take a short walk or at least stretch a little to disperse the blood throughout the body. Especially if you have a sedentary job or study.
6) 14:00 - 16:00 - a great time for routine work that does not require much effort
At this time, the body is still busy digesting the food that you received for lunch. All forces are directed to this process, but not to a mental assault to solve difficult problems.
7) 16:00 - 18:00 - another chance to work hard
The perfect time for brain studies. The food is overcooked, all systems are working normally, the brain is ready to give out outstanding ideas. To bring mental abilities to a peak state, they can be trained. mental trainers help you focus and get the best results. Effectively apply these exercises regularly to increase mental abilities.
8) 18:00-19:00 - it's time to have dinner
Dinner should be light and consist of proteins and fiber. For example, steamed fish with a side dish of boiled vegetables. You should fall asleep with a slight feeling of hunger, so as not to overload the stomach.
9) 19:00-21:00 - time to work out
What does it mean to lead a healthy lifestyle? Don't forget sports, of course.
A person who regularly goes in for sports endures life's problems almost 3 times easier, he is 20% more proactive in work, creativity, public life, he has higher sociability, he is more confident in himself and strives to achieve better results in any area of \u200b\u200bhis activity.
For busy people, this is the perfect time to devote to sports. You should wait an hour and a half after dinner, take a walk in the fresh air or spend time with your family, and then go to a workout. It can take place both in the fitness center and on the street (if you are a fan of running, for example). describes the basic rules for physical education.
10) 21:00-22:00 - time for evening hygiene procedures
You can take a relaxing bath with mineral salts, conduct your own beauty rituals.
11) 22:00 is the best time to go to bed
Recovery systems are launched in the body, metabolism slows down, the body goes into a state of rest. Strengthening of health occurs including in a dream.
Mobile assistants
Even modern technologies are committed to teaching healthy lifestyles. About how to become a healthy person, we will be told by such applications for a healthy lifestyle: "Fitness and proper nutrition", "Pedometer", "Time to drink water", "Calorie calculator". These healthy lifestyle programs will help you develop your own action plan to strengthen the body. With the help of them, you can create a rational menu for every day, count all the calories consumed so as not to go overboard, and also remind you when you need to drink another glass of clean water to support all metabolic processes in the body.
Remember, just by following a simple daily routine for a healthy lifestyle, you will not only know what a healthy person looks like, but also become one. And the drawn up action plan for a healthy lifestyle will help you not to turn off the right path.
