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Work, unscientific lifestyle is the cause of the body always falling into a state of fatigue and stress. Therefore, how to have a healthy day from morning to night is the question of many people. Here is a scientific schedule for a whole day to help you stay sharp, alert, and increase your positive energy to carry out the set plans.
1. 6 am - Remove the alarm snooze button
We often have the habit of turning on the alarm again to get more sleep time. You can sleep more 5 minutes, 10 minutes, 15 minutes. However, few people know that snoozing repeatedly makes the body less rested, depriving the body of positive energy.
Interrupted nap cycle again can make you and your family members feel more tired. Instead, choose a wake-up time and make sure you and other family members stick to it - even on weekends. A consistent sleep schedule will help you wake up in the morning more pleasant and refreshed.
2. 6:30 am - Plank It Out
Starting each morning with an exercise will help the whole body to be more alert and alert. Here's a guide to a morning workout that's recommended by experts:
Start by lying on your stomach After that, push up with your elbows and toes Keep your back straight, Contract your abs and forearms on the ground, keeping your neck straight. Maintain this pose for 1 minute You can practice this move anywhere in the house. Experts should encourage you to do it in the morning to increase efficiency.
Tập thể dục đem lại tinh thần sảng khoái
3. 7 am - Eat a healthy and nutritious breakfast
Fasting breakfast for any reason makes the body not healthy. Therefore, a nutritious breakfast will give the body a lot of energy and a refreshing spirit. Plus, it can help you minimize your intake of unhealthy junk food.
The best breakfast should have a protein-carb combination. You can have a nutritious, quick and convenient breakfast like:
An omelet 2 slices of wholemeal bread Almond butter spread on bread An apple or low-fat yogurt MORE: Eat science , live healthy
4. 8:30am - Find a way to relax on the way to work/school
Work, busy study time makes it difficult for you in the institute to find time to rest. However, you can make the most of your commute time to relax by sitting on the bus or train to listen to music, read a book....
Stress happens to most people. Therefore, managing and minimizing this situation by creating relaxing moments everywhere will be very good.
Cơ thể nhiều năng lượng từ việc thư giãn trên đường đi làm
5. Noon - Take time for lunch and a short break
At noon, you should take time to eat and rest so that you can be energetic and alert for the afternoon. You can walk around the area where you live or work. Or simply find a private place to rest and breathe deeply for a few minutes.
When at home, parents should teach their children ways to reduce stress as well as help them understand the importance of relaxation and re-energizing.
6. 3:30 PM - Healthy snacks
This is the time when you are most likely to feel hungry and have cravings. Therefore, you are easily attracted to unhealthy junk foods such as: candy, fast food, processed foods... This puts you at risk of high blood sugar. Instead, prepare healthy snacks at work or in your bag.
Parents should also prepare nutritious snacks for their children to bring when at school. Some snacks have a combination of protein and carbs that will keep children full for longer, such as apples and peanut butter; whole grain crackers ; low-fat cheese, salad,..
7. 5:30 pm - Arrange the schedule for the next day
Having a detailed daily schedule will help you manage time and work. You should schedule time for meetings, business trips, doctor visits, and parent conferences. At the same time, have time to exercise with family members.
8. 6:30 pm - Dinner
According to experts, a dinner full of family members will help strengthen family feelings. Moreover, this is the time, people share more about the activities of the day. According to several studies, children who are more emotionally cultivated have a lower risk of obesity.
9. 7pm - Spend time doing housework with the kids
Sharing housework with family members will help people understand each other better. Parents can guide their children to wash dishes, clean up toys, etc. At the same time, turn off the TV and other electronic devices to avoid distractions.
Tạo năng lượng tích cực từ con cái
10. 7:30 pm. - Playtime with the kids
Although the work is busy, parents should take 15 minutes every night to sit down on the floor and play with their children. Avoid using smart devices such as: phones, TVs...
If parents and children only communicate with each other about time using smart devices, homework, housework... will cause the relationship to become fractured and strained one after another. In addition, turning off screens at least an hour before bed can help people fall asleep more easily. Blue light from screens negatively affects your brain, making it harder to fall asleep.
11. Maintain scientific sleep habits
When parents have healthy sleep habits, they will become a good example for their children to follow. On the other hand, lack of sleep makes your body tired, lack of alertness. Therefore, you should maintain a scientific sleep schedule, avoid staying up late, getting up late even on weekends.
There are many ways to have a healthy, positive energy day. You should apply the schedule, lifestyle, and diet according to the above methods to ensure the best functioning of the body, long-term stable health.
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Reference source: webmd.com
