The correct regimen of the day in summer. How to create the perfect daily routine. Conclusions and recommendations. How to make your own schedule for a healthy lifestyle

Not every person can live according to the regime, but this should be strived for.

Performing seemingly simple tasks also requires close planning and attention, otherwise you can quickly start.

Today we will look at how to create a daily routine that is suitable for both amateurs and ordinary people.

Why is a mode needed?

Remember how in childhood we were accustomed to a special routine: 7:00 - awakening; 8:00 - going to school; 14:00 - lunch and so on.

All this was done for a reason and not because the parents wanted it so much.

Believe me, if they had the opportunity, they would sleep better than take you to the pool on your day off.

There were reasons for this: firstly, to accustom us to use our time rationally, and secondly, to accustom the body to work like clockwork: smoothly and efficiently.

There were great times, I do not argue.

But we grew up and many of us began to waste our time at random, and completely forgot about the daily routine.

Of course, why do we need a regimen when we are tired after work and want to relax?

In fact, there is a certain difference between people who adhere to the regime and those who have completely forgotten about it. I speak from personal experience.

The difference is:

• In well-being;
• Success in career and life in general;
• in a state of health;
• in terms of performance and productivity.

We are not robots, we have our own biorhythms, thanks to which we are efficient and productive during some hours, and rest and recover during others.

Biorhythm disruption is a serious matter.

In simple words, if your daily routine is incorrectly composed, and also implies physical and mental activity during a reduced functionality of the body, for example at night, then you simply wear it out even faster.

Which will certainly soon lead to a decrease in vitality, metabolic disorders, poor health and accelerated aging.

To prevent this, you need to make the right daily routine, which will be optimal for you.

Building a suitable mode is not difficult, the main thing is to get used to it.

So you accustom your body to a certain dynamics, a state of flow, when all things go well - one after another, and you are full of energy and positive.

How to schedule a day

Now we will make a daily routine that will suit any person, both a man and a woman.

Undoubtedly, you can make certain adjustments at your discretion.

The main components of the daily routine:

• Rise at 7:00 am.
• We woke up, went to the kitchen, drank a glass of water to start the stomach and metabolic processes.
• 7:00 - 7:15 - Easy

• 7:15-7:30 - Taking a shower, ideally cool.
• 7:30-8:00 - Coffee or tea, breakfast required.
• 8:15 - Preparing to leave home for work.
• 8:30 - Leaving the house.
• 9:00 - 13:00 - Working hours (if you have an easy job and have free time to use social networks, I recommend reading books instead).

• 13:00 - 14:00 - Lunch (life hack: to save a certain amount per month, take lunch with you).
• Every trip to a cafe = a minus in your wallet and a plus for the money that you can later spend on something or make a useful investment.
• 14:00 - 19:00 - Work (by analogy: there is time - we develop, there is no time - we work, it makes no sense to sit out your pants, you will quickly get tired).
• Eat small snacks throughout the day to keep you hydrated and productive.

• After work, if possible, try to walk home.
• So you refresh your “brains”, and at the same time breathe fresh air.
• at 20:00 - Dinner, but no later than 2-3 hours before bedtime (- the key to success).
• 21:00 - 23:00 - Free time.
• You can stupidly spend time watching TV, or you can spend a workout or take time to develop yourself. You decide.

• 23:00 - Hang up.
• Before going to bed, I advise you to take a contrast shower to fall asleep sweetly.

This is what the daily routine looks like for an adult. To create a routine for schoolchildren and children, you need to replace working hours with hours in a kindergarten or school.

Well, in general, adjust the mode a little.

Now there are many programs that are convenient both for planning your activities and for compiling an approximate daily routine.

I use one of these: it's called Evernote. A free, convenient program where you can write down your tasks for today, tomorrow, write a daily routine, etc.

Use on health! You can download on this site.

By sticking to a certain schedule, you can train your body to perform loads with the least amount of energy.

This will help you feel good, look great, keep your body healthy.

In order to correctly draw up a daily routine, you need to listen to your body, calculate all the pros and cons, take the above proposed routine as a basis, adjust it for yourself and enjoy.

Those who served in the army will not have any difficulties in compiling, because discipline is at a high level there. I served, I know.

Probably, this is what I liked the army most of all: I became more collected, learned to make decisions quickly, cope with any tasks, pumped not only the physical component, but also the personality.

Discipline = a direct path to a rigid routine.

And when you have order in your head, then in life as well!

Therefore, who doubts to take the first step - do not hesitate, do it!

Thanks to the optimal mode, you will do more, want more and achieve more, this is inevitable.

What about weekends? Do I need to plan a weekend?

Undoubtedly. Unless, of course, you have a goal to spend the weekend in a drunken stupor or watching TV from morning to night, eating huge stocks of the refrigerator.

Rest should also be active. I know that many go to the bar on Friday after work to drink beer, and you don't go.

Come up with an answer. Difficult? I know. Stay with your family, order a pizza, watch a cool movie.

I will even recommend a movie for family viewing: SuperNyan 2. The first part is so-so, the second is much funnier.

On Saturday, I would go skiing or go to the gym, and then visit my parents or friends.

On weekends, try to replace communication in the social. networks with live communication is much better, livelier and more interesting.

On Sunday I usually read a book, and in the evening I plan the next week. I make a schedule, set goals and tasks for the coming days.

Plan your weekend, but not rigidly and on time.

I do this: on Saturday, no gadgets, maximum nature and live communication. Sunday: self-development and physical activity.

Try at least once to spend a weekend like this, I'm sure you'll like it!

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Finally, a little humor: daily routine in German =)

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biological rhythms is a reflection of the cyclical phenomena of nature by the body. They can be depicted graphically as a curve that will show the ability to perform a certain type of work in the estimated time.

Knowing how to properly build your day, plan it so that it is as productive as possible is half the battle. It is necessary to learn to take into account the biorhythms of the body, which during the day include periods of activity and decline. Of course, each person has their own biorhythms, which manifests itself in nuances. But the main laws worked out by time are universal. If you skillfully and subtly “build” your day into the natural schedule of physiological processes, you can get the greatest effect.

During a person's life, 3 main types of biorhythms accompany:

1. Physical(the cycle is 23 days). As activity increases, endurance, energy increase, and coordination of movements improves. When a decline begins, there may be health problems, a person begins to get tired quickly, a breakdown appears. The last days of the phase are best spent resting.
2. emotional(28 days). Show mood swings and states of the nervous system. During a recession, mental confusion is observed, the desire to conflict increases, various fears and pessimism appear.
3. intellectual(33 days). As creativity increases, luck accompanies a person in everything. In the phase of decreasing activity of biorhythms, intellectual activity is inhibited, the reaction rate changes, and the ability to assimilate material decreases.

The central nervous system gives clear commands when to prepare for active physical activity, when - for intellectual, when it's time to eat, when to sleep. Doctors have revealed many features of human biorhythms and their sequence. When planning the day, it is very useful to take into account these commands of the body.

Biorhythms daily routine

5-6 am- time to wake up. Morning dawns are full of freshness and invigorate. By the way, hormones are more actively produced during these hours, which means that early morning is preferable for intimate relationships.

6-7 o'clock in the morning. The best time for physical activity is exercise, jogging, gardening, etc.

7-8 o'clock in the morning. The body is ready to take food: the gastrointestinal tract, liver, pancreas are set to activity.

9-12 hours. The most favorable time for intensive intellectual pursuits. The brain, rested during the night, is ready for intense, concentrated work. At this time, memorization is easier.

12-13 hours. Requires a mental break. Rest will be more complete if you fill this hour with some simple physical activity or devote it (if possible) to a walk, walking.

13 hours. The body is asking for food. It is good that this time has become habitual for lunch. The gastric juices necessary for the digestion of food are produced according to the rhythm, which means that digestion will be the most complete and fastest. And it will not be a heavy burden for the body.

Up to 15 hours. The time needed to rest, relax, get away from work. Everyone chooses the form of recreation according to taste and possibilities.

15-16 hours. A new rise in activity, important for mental activity, but no longer as intense as in the morning. At this hour it is good to solve organizational issues, hold meetings, business conversations.

16-17 hours. The body needs physical activity - housework, sports. Gymnastic exercises. And after them, water procedures are good, giving a feeling of cheerfulness.

About 18 hours. Time to eat again. In the evening, light food is needed, which is quickly absorbed. After all, complete digestion lasts five hours, and it is necessary that food be completely processed before sleep.

19-21 hours. A great time for non-intense intellectual pursuits - reading, enrichment with aesthetic impressions. And of course, to communicate with relatives, friends, children.

After 21 o'clock. Now it is necessary to allow the body to physically and psychologically relax. This is facilitated by calm music. Under it, one manages to get rid of everything vain, to be alone with oneself, to reflect, to remember something pleasant and even to dream.

After 22 hours. The body prepares for sleep. You should not bring down this biorhythm with intense mental work, physical exertion, and sharp impressions. For example, action movies on the TV screen are extremely harmful for the nervous system. You should not drink strong tea or coffee - they excite and interfere with the mood of the body.

23 hours. The best time to sleep. Do not try to use it to think about plans for the coming day, and it is all the more pointless to make responsible decisions at this time. The organism has switched off from the working state, its tone is reduced, it is already in the passive phase of life activity. And everything that you come up with in the moments of falling asleep, the next day will either be forgotten, or will turn out to be very far from reality.

True, people of creative professions note that before going to bed they are sometimes visited by an amazing clarity of thought, and words without any effort add up to clear and capacious phrases. In such cases, in order not to suffer and lose what you have found, it is better to get up and write down what you managed to formulate, and then throw everything out of your head and fall asleep satisfied. And yet, sleep before midnight is especially useful: one hour of it is equal to two after midnight.

This pattern of behavior is focused on the main biorhythms. But each organism, due to its characteristics, to one degree or another “deviates” from it. It `s naturally. And yet, the desire of some people to break biorhythms and build their lives contrary to nature is not only unproductive, but also harmful. It is fraught with disorders, mental and physiological, which will bring only suffering.

Periods of activation of human organs

Biorhythms and nutrition

A more detailed examination of the diagram shows that the stage of activation of the lungs falls on 3-5 o'clock in the morning, and it is at this time that the majority of people are resting. Then the large intestine comes into play. Therefore, from 5 to 7 in the morning it is necessary to empty the intestines so that in the next stage (7-9 hours) with the maximum amount of gastric enzymes, have breakfast and not create problems with digesting food. When food enters the stomach at this particular time, the products are absorbed to the maximum extent, and are not deposited in the form of body fat. Further, the pancreas is included in the work and the work of the digestive system ends at 3 o'clock in the afternoon.

It is necessary, if possible, to take into account the rhythms of the body and build a nutrition system based on these factors, i.e. be sure to have breakfast between 7 and 9 o'clock to provide the body with a boost of energy for the whole day. But in the evening, when the body wants to relax, do not load it with the digestion of heavy foods - fatty meat, meatballs or chicken. Indeed, in order to process food at this time, the stomach will have to ask for a loan from the organ that will be active at that time. As a result, we will be able to protect ourselves from many diseases and maintain cheerfulness for many years.

When do our internal organs wake up and fall asleep?

The body's dependence on the Sun manifests itself daily and hourly: in biorhythms. In a certain rhythm, the heart beats, the intestines contract and the lungs work. The “mode of operation” of the organs directly depends on the dial.

1. gallbladder wakes up when you ideally should already be asleep - from 23.00 to 1.00. It plays an important role in cleansing the body, preparing the liver for subsequent work. Also at this time, serotonin, the hormone of pleasure, is actively produced. Let's make a reservation: it is best produced in a dream.
2. Liver most active from 1.00 to 3.00. At this time, the main digestive organ is literally working for wear and tear: it removes toxins and cleanses the blood. Help your liver: Stay away from nighttime alcohol and cigarettes.
3. Peak lung function falls between 3:00 a.m. and 5:00 a.m. It is at this time that climbers prefer to start climbing.
4. Colon starts his "motor" from 5.00 to 7.00. If you do not sleep at this time, help the work of an important organ by drinking a glass of water at room temperature or a decoction of prunes.
5. Stomach is in combat readiness from 7.00 to 9.00. Be sure to have breakfast at this time. By the way, everything eaten before 12.00 will be digested with a bang and will not be deposited in fat.
6. Spleen and pancreas active from 9.00 to 11.00. At this time, refrain from sweets - excess sugar is now useless.
7. Heart works harder from 11.00 to 13.00. The pressure rises - do not overwork, take care of the "flaming motor".
8. Small intestine operates at full capacity from 13.00 to 15.00. This is the time of active digestion of lunch, the body experiences a natural breakdown. Do not blame yourself for laziness - it is better to take a walk in the fresh air. After 15.00 health begins to improve.
9. Bladder leaves at the peak of 15.00 to 17.00. At this time, it is useful to drink a diuretic or just teas - excess fluid will not linger in the body.
10. Following the bladder "wake up" kidneys- from 17.00 to 19.00. Which, in principle, is logical.
11. Circulatory organs"work hard" from 19.00 to 21.00. Body temperature rises.
12. Organs of heat production- from 21.00 to 23.00. After 21.00, the number of white blood cells almost doubles, the body temperature drops, cell renewal continues. The body needs to be prepared for sleep.

From midnight to 1.00 there is an emotional rise, many successfully use this time for creative activity. But between 2.00 and 4.00, on the contrary: memory, coordination of movements worsen, slowness in actions appears.

A well-planned day is a very important condition for increasing your personal effectiveness. That is why it is worth taking care of how to make a good daily routine.

Why is a daily plan so important?

Day planning is not the only type of time organization, but one of the most effective. Before compiling it, you need to decide on its goals for the day and for the week in order to strategically distribute your tasks for each day. Then it's worth setting up an agenda. It allows you to make the best use of the time you have during the day.

Good planning will increase your personal effectiveness and motivation to act. The agenda will allow you to find yourself in the chaos of everyday tasks, where there are many thorny issues, and only a few of them are most important.

A good daily plan is based on the following elements:

• contains the most important task;
• completing a task step by step;
• a reserve of time for unforeseen cases;
• minimum of the most important tasks.

How to plan your day, step by step?

1. There is no magic formula for creating a universal schedule. There is a solution for every person and every family. First you need to try to describe your day in the form of a graph, taking the main points as a basis. This may be eating or sleeping, such elements of the plan will be a kind of pillars of internal order. If your baby is slow, takes a long time to eat, or has a hard time waking up in the morning, allow more time for these stages.
2. When the daily schedule is ready, you can put the idea into action and start sticking to the plan every day. Remember, however, that a house is not a barracks, it pays to maintain common sense and a certain degree of flexibility in implementing your routine.
3. At this stage, we must constantly remind the family of the fixed points of the plan. This is also a very important point of regime and discipline. It is necessary to teach children to act more quickly, to be more “collected” and organized. Of course, not everything will succeed the first time. Life, of course, often makes its own adjustments.
4. Periods of holidays or school holidays, as well as various events, bring changes to the daily routine and can allow you to relax a bit. On ordinary days, after you have a detailed plan for the day and worked it out, you should use it constantly.

How to make a good daily routine for a housewife

If a woman does not work and can devote herself entirely to raising children and maintaining a home, she must remember that the regime even in this case is also important.

Children should be taught from a very early age that in addition to fun and entertainment, people should do many other things. And the best way to convey this to the children will be the example of a “collected” and organized mother, who has everything under control.

Therefore, you should develop a plan for the day, the more detailed it is, the better for the baby.

A clear routine can give him a sense of security because children need routine and a sense of control.

Here is an example of how to make a daily routine for a housewife:

• 07:00 – 07:30 Wake up, get dressed, prepare breakfast;
• 7:30 - 8:00 Wake up children, breakfast together;
• 8:00 – 8:30 Morning toilet and discussion of plans for the day;
• 08:30 - 10:00 Morning chores - sending the husband to work and children to school, kindergarten;
• 10:00 – 13:00 Going to the store, park, on important business;
• 13:00 – 14:00 Cooking and lunch;
• 14:00 – 15:30 Leisure, hobbies, house cleaning, household chores;
• 15:30 – 16:30 High tea;
• 16:30 - 17:30 Walking, helping children with lessons, going on business, to circles with children;
• 17:30 – 18:30 Rest;
• 18:30 - 19:00 Cooking and dinner;
• 19:00 – 19:30 Watching TV, reading books, household chores;
• 19:30 - 20:00 Shower, bath for children;
• 20:00 – 20:30 Bedtime story, bedtime;
• 20:30 Shower and relaxation for mom;
• 21:00 Watching a movie, rest;
• 22:00 – 23:00 Sleep.

Raising children and housework according to a predetermined schedule can be a daunting task for every woman. Therefore, it is necessary to make realistic plans that can be carried out. If housework requires several hours of constant time, it is worth adding them to the plan for the day when the children sleep.

It is worth trying to get help from someone in the family. Maybe there is someone nearby from relatives who decides to take the baby for a walk and give you the opportunity to focus on work.

The planning of the day should take into account the fact that the participants in family life are all family members.

It happens that a scenario is imposed in a family in which one of the parents, more often the father, is only responsible for providing material benefits and the smooth functioning of the house.

When a wife is fully occupied with daily household chores with children “on her head”, and a husband, returning from work, dreams only of a chair and a TV remote control, after a while a woman may find herself losing emotional contact with both her husband and children . You should not allow this and completely immerse yourself in the role of a housewife. Such a seemingly well-built house can imperceptibly turn into an emotional refrigerator and can crack.

Learn to manage your time

Analyze your pastime: in the next 3 days, write down what you did, hour by hour, and then rate the importance of each activity.

There is no universal daily routine. But there are general rules for the effective and rational organization of your time.

Try to use your day rationally, removing all unnecessary waste of time from it and intelligently distributing your time between business, worries and rest, setting priorities correctly and adhering to the accepted routine.

In our age of high technology, it is sometimes very difficult for a person to maintain a healthy lifestyle. The reasons for this are: an abundance of junk and fatty foods rich in preservatives and dyes, free round-the-clock access to the Internet and television, irregular work hours, and so on. As a result, the daily regimen gets confused, chronic fatigue, apathy, frequent headaches, insomnia and even depression appear.

The Importance of Leading a Healthy Lifestyle

The one who leads the wrong daily routine, does not observe sleep and wakefulness regimes, is immediately visible. Signs of lack of sleep are: bags under the eyes, yellow whites of the eyes with capillaries bursting in them, pallor of the skin, problems with coordination, increased nervousness, sensitivity and even tremor.

The relationship of normal physical and mental well-being with the daily routine was noticed by scientists more than 100 years ago. Depending on the biological age of a person, approximate ideal daily routine.

The main components of a healthy lifestyle

• Strict adherence to sleep and wakefulness;
• Balanced constant diet;
• A sufficient amount of physical activity necessary for the body;
• Following the rules of elementary hygiene;
• Normal psychological state;
• No bad habits.

What is the danger of non-compliance with the daily routine?

First of all, the regime shift is fraught with problems with the state of the nervous system. A person becomes apathetic to everything, or vice versa, overly irritable and nervous. Employability is markedly reduced. In addition, he becomes more susceptible to the harmful effects of stress, as well as various diseases and viruses.

In addition to influencing the psychological, the absence of a regime has an effect on the physical state. A person constantly feels sick, exhausted and deprived of strength. He is haunted by frequent headaches, fatigue, muscle pain and pressure problems. Also, knocking down the daily routine significantly slows down the metabolic processes, as a result of which diseases such as constipation, heaviness in the stomach, and dysbacteriosis may appear.

Individual diet must also be adjusted and balanced. As you know, the processes of digestion reach the peak of their activity from early morning to 12 noon, so if you regularly skip breakfast, you can easily earn yourself an ulcer, or gastritis.

The stomach gets used to the correct daily routine and nutrition quickly, therefore, those who lead a relatively healthy lifestyle, as a rule, do not have significant problems with digestion and absorption of nutrients.

What is the importance of maintaining a healthy lifestyle?

• Compliance with the regime is the key to success and prosperity. People who strictly follow the daily routine, monitor their diet and control the presence of bad habits, as a rule, are more disciplined and purposeful. They never put things off until later and prefer to solve problems as they arise. In addition, the level of activity of such people is higher, they manage to do a lot of things in a day.
• People who lead a healthy lifestyle, daily routine, get sick less often than others. With a measured and organized life, the body also begins to work “like a clock”. Physical activity, hunger, fatigue, and sleepiness all come at the same time, so the physiological mechanisms are never caught off guard and are almost always predictable.

The daily routine, the activities of the body, the phases of its sleep and wakefulness are directly related with the concept of biological rhythms.

Biorhythms are periodically repeated dynamics of the temporal intensity of physiological processes systematically occurring in every living organism.

Biorhythms and their direct influence on the life and health of a modern person are studied by a special science - chronobiology. Chronobiologists have established the dependence of the vital activity of all living beings on the planet on natural processes, as well as the influence of the sun, moon and even stars.

A connection was also established between the vital activity of the organism and the period of the day, the seasons. Biorhythms are not permanent they can change throughout life.

Closely related to them is the concept of biological clock - pre-programmed in a natural way sensors of the execution time of one or another action.

How to turn from an "owl" into a "lark"

To do this, you will need, first of all, desire and willpower. In order to turn from an “owl” into a “lark”, you need put in a little effort and patience.

How to create a healthy daily routine? Sample Action Plan

7:00 - 7-15 - getting out of bed

• The best time to wake up is 7:00 am. Do not rush to get out of bed right away - allow yourself to lie down for a while. Think about what the new day will bring, consider the scenario for its further development;
• Try drinking a glass of clean water on an empty stomach immediately after waking up - this will significantly speed up and improve the quality of the digestive processes;

7:15-7-30 - morning exercises and shower

• Do not ignore exercise - during the night, human muscles become numb and lose their former elasticity. A complex of simple physical exercises can help restore their tone, and in combination with a shower, it has an amazing invigorating effect.

7:30 - 8:00 - breakfast

• Breakfast should be light and nutritious. Morning is the time when the metabolic processes in the body are very fast. Give preference to cereals, they are rich in complex carbohydrates. Also, don't forget about the nutrients of raw fruits and vegetables and their overall importance for well-being and health.

8:15 a.m. – getting ready to leave the house

8:30 a.m. - leave the house (approximate time)

9:00 - 13:30 - the first peak of working activity

13:00-14:00 - lunch break

• It is recommended to go out for a while to breathe fresh air to wake up and increase appetite;
• In order not to waste money, make it a rule to take lunch with you.

14:00-18:00 - the second peak of working activity

19:00 - 20:00 - rest

20:00 - dinner (no later than 2-3 hours before bedtime)

• Dinner should be comprehensive and nutritious, but at the same time not too overloaded with fats and simple carbohydrates. An ideal option would be a light side dish such as buckwheat porridge, vitamin salad with olive oil and baked fish.
• Do not drink too much liquid at night, especially tea, as it has diuretic properties. You should also refrain from coffee - the caffeine contained in it irritates the nerve endings and can cause insomnia.

20:30-23:00 – free time

23:00 - sleep

• Before going to bed, you should take a contrast shower, or a special soothing bath;
• 15-20 minutes of walking in the fresh air at night will help you fall asleep soundly;
• If you have time to get hungry - drink a glass of any low-fat dairy product.

Of course, this is only an approximate schedule of a person's daily routine. You can draw up more detailed information yourself, taking into account all aspects and nuances of your specific life activity and state of health.

How to create a daily routine, taking into account the characteristics of the male and female organisms

Due to psychophysiological characteristics, the daily routine for men and women has some differences.

Men should pay more attention to physical activity, develop and strengthen their body. Just half an hour of time, regularly devoted to training, will help to achieve amazing results and improve health. It is useful to make morning and evening runs, and then take a contrast shower. Men should also pay attention to their diet - protein-fortified food with sufficient physical activity will help build the desired muscle mass. Proper meals should be about 5-6 per day, you can also arrange yourself light nutritious snacks.

The lifestyle of women is more flexible due to the influence of natural monthly cycles on them. The level of physical and mental activity should depend directly on their well-being.

Women, like men, also need to make time for their physical form. There are many techniques and sports that will help keep the body in great shape, such as gymnastics, swimming, yoga, cardio, ballroom and modern dance.

To maintain a fresh appearance, it is important not to forget that a woman should sleep at least 8-9 hours a day and carefully monitor her diet. To maintain harmony and grace of the figure, it is recommended to limit the consumption of fast food, sweets and alcoholic beverages. Preference should be given to light and wholesome food with a minimal presence of animal fats in favor of vegetable fats.

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 are associated with an elementary violation of the daily routine.

Nonsense! You think. But it's not! 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 follow the regime?

Daily routine is the basis healthy lifestyle. The daily routine is not just an alternation of periods of sleep and wakefulness, it is a schedule 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 is successfully instilled in us from 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 really 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 repetition and regularity.

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

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

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

If, for some reason, a person does not comply with the daily regimen, then for the body this is tantamount 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 activities of the body are subject to our biorhythms, which is why it is important to observe the daily routine.

Remember that it's 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 scheduling your time.

Day regimen components

A complete correct daily routine includes several components:

Dream

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

We spend about a third of our lives sleeping. But this time cannot be called lost, because in many respects 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 reduce 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 the idea of ​​personal hygiene for many.

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

Hygiene is important for successful performance, because daily well-adjusted activities help the body tune in to a working mood.

For example, a short twenty-minute walk before bedtime, evening water treatments, and regular airing of the room before bedtime can improve not only the quality of your sleep, but also speed up the processes responsible for restoring energy in the body.

Compliance with the rules of personal hygiene will help you maintain your health and performance.

Following the rules of personal hygiene distinguishes us from the "savages", so the culture of cleanliness should be instilled from childhood. And the best way to teach children is to show them by example.

Diet

Rational nutrition is another important component of a healthy time management system. It is important to observe the time and quantitative segments of the diet. Delay or cancellation of one of the meals can lead to disruption of the digestive system as a whole.

It is also worth postponing or canceling evening meals just before bedtime, as they create excessive heaviness for the body and prevent 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 the main goal.

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

Sports will also bring strength and endurance to your body, as well as 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. That is why the importance planning skills your day or your week, as well as competently prioritize certain matters.

This video will help you answer this question. “The master of time is highly productive time management according to the system of Evgeny Popov” .

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

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

Good habits for every day

Daily 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 exercises

Daily breathing exercises can strengthen the immune system, as well as speed up the metabolic processes in your body.

Agree, 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:

• Take a slow breath in through your mouth, exhale quickly in jerks through your nose. Repeat five times
• Take a slow breath in through your nose, and exhale through closed lips. Also do this exercise five times.
• Press your lips together tightly. Pinch one nostril with your index finger, inhale and exhale five times with the other. Repeat the same with the other nostril

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

Strengthening memory

A wonderful 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.

And you need to do this, as detailed as possible, up to mentioning what the neighbor was wearing, who was riding with you in the morning in the elevator. Stanislavsky recommends that you imagine at this time that you are writing a script for your own working day. This exercise not only trains memory, but also makes our imagination work.

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

What is this book about

We regularly forget to take documents sent for printing from the printer, leave lunch boxes collected by mothers and wives at home, we cannot remember the password to enter the computer and the PIN code from the bank card, and those who have earned especially forget even the names of their colleagues and friends. At the same time, there are people who remember everything. How do they do it?

The name of Stanislav Matveev is included in the Phenomenal Memory section of the Russian Book of Records. At the same time, his memory is the most ordinary, he just learned how to use it effectively and now offers his readers to do the same. Matveev promotes an exclusively practical model of learning, the theory in this book is reduced to a minimum. The master of mnemonics shares the secrets of his success, and also talks about how to use memorization techniques in everyday life.

You will be amazed at the limitless possibilities of your memory!

Be in good shape

An excellent tonic in the morning will be a glass of honey water.

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 speeds up the metabolic processes in the body.

Get stronger

A glass of milk, fermented baked milk or kefir can cover the daily amount 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 with the natural aging of the body.

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

In addition to rejuvenation, turmeric also helps fight neoplasms 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, add a teaspoon of turmeric and half a teaspoon of honey to a glass of milk.

Germ protection

Germs are everywhere around us, they even accumulate on the display of your phone. And not always they are harmless, it can 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 cloths, and it is better to remove alcohol-containing wet wipes away from gadgets.

Cotton swabs can be used to clean hard-to-reach places.

Gymnastics for the eyes

Eye exercises work wonders if done regularly. Of the proposed 10 exercises, you can choose five, but the whole complex should be devoted to about 10 minutes every day.

- Blink frequently for two minutes - this normalizes intraocular circulation.
- Squint your eyes to the right, and then move your eyes in a straight line. Do the same in the opposite direction.
- Feel the darkness. It is believed that immersion in darkness contributes to the production of rhodopsin, a substance necessary for clear vision, in light-sensitive cells.
- Make circular rotations of the head: left-right, up-down. This activates blood circulation.
- Exercise resembles an exercise bike. Move your eyes in different directions: right-left, up-down, in a circle, 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 the window, focus on an object located in the immediate vicinity (a point on the glass), and then look at a distant object (a house or a tree). Repeat 10 times.
Close your eyes and slowly move your eyeballs up and down. Repeat 5-10 times.
- With open eyes, draw in the air first simple geometric shapes, and then complex objects and large-scale compositions.

If you work at a computer, then eye gymnastics will become a great habit for you. Every hour you need to break for 3 to 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. For its implementation, you only need your own palms.

The test, which will begin soon, fails 92% of people. But for someone who regularly pleases the brain with various riddles and interesting facts, it will not be difficult to solve it. Want to know if you have the sharpest eyesight in the world? Then take the test!

Only real gurus will be able to distinguish the shades of color at each stage. These lucky people make up only 8% of the population, so let's find out if you belong to this group.

How Sharp Is Your Vision?

Ear charger

These exercises relieve hearing loss, help improve blood circulation in the ears, and in particular the eardrum, and revitalize the entire auditory system and brain.

Place both palms behind your ears and, bending them, press them firmly against your head.
- Grab the earlobes with your fingers and begin to pull them up, down and to the sides, rotate clockwise. Do it carefully, gently, in no case be zealous.
- Put your palms on your ears and start stroking and rubbing them.
- Massage the ear openings and tragus with your fingertips.
- Place your palms on your ears and make a few springy movements, as if forming an air cushion. This exercise improves your hearing.
- To assist in the natural process of dewaxing the ear canals, it is helpful to do the following exercises from time to time. Rub the bumps behind the ear. Bend the auricle from back to front. Rotate the tragus clockwise. Gently pull the earlobe down and forward.
Close your eyes sharply, trying to feel a crunch in your ears, reminiscent of the crunch of snow. Swallow saliva hard. Open your mouth very wide.

Such procedures help to fall asleep faster, help keep the veins in good shape, and also relieve fatigue from the past day. The time of the procedure should be increased gradually, start small.

healthy back

If your job involves a "sedentary lifestyle", for example, you spend a lot of time spend 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 traffic or on your lunch break at the office. All exercises are quite easy to perform:

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

Stretching the spine before bed

Every day, while lying in bed, make a useful habit of stretching the spine at night:

- raise your hands up, in relation to your body, and not to the ceiling;
- then bend the ankle joint i.e. take on both feet and straighten your knees;
- tighten the buttocks, i.e. strain them;
- draw in your lower abdomen and firmly press your lower back to the bed;
- and now, maintaining this position, stretch your arms up and your heels down, stretching your spine in two directions.

Start holding the stretch for 5 seconds and gradually work your way up to 20 seconds.

Thank you for understanding today with us the features of the daily routine of a healthy person. Tell us about your schedule! Do you follow a special daily routine or let everything take its course?