The Healthy Life
Humans are highly adaptable, but going against the workings of our biological clock is never good for you in the long run. When your health is poor, there is no beauty to speak of. So let's take a look at what the ideal healthy lifestyle should be like to stay healthy and beautiful!
7:30: Time to wake up! Researchers from Westminster college have discovered that those who wake up between 5:22 to 7:21 are more susceptible to heart problems. It’s best to wake up a little after 7:21.Turn on the room lights once you’re up. This helps your body to register that it is daylight and snap out of rest mode. Next, drink a glass of water to make up for the lack of water in the night.
7:30 – 8:00: Before breakfast, brush your teeth. Fluoride from the toothpaste creates a protective layer over your teeth.
8:00 – 8:30: Breakfast time! Breakfast is mandatory and the most important meal of the day. It helps to stabilize your sugar levels. Cereals especially make good breakfasts as they are healthy and quick to prepare.
8:30 – 9:00: Avoid vigorous exercise as your bodily system is overall weakest at this point of time and rather than improving your fitness and immune system, you may end up being more prone to injuring yourself. Walking is all right and recommended though.
9:30: Begin with the most challenging task of the day. According to New York Sleep Centre researchers, we are often most alert in the first 2 hours that we’re awake.
10:30: If you’ve been working on the computer, look away and rest your eyes for 3 minutes. Keep doing this every hour if you have to use the computer for long hours.
11:00: Have some fruits. Consuming fruits before lunch makes you fuller so that you will eat less for lunch.
13: 00: Lunch hour! Be sure to have a delicious and nutritious lunch in order to have the energy and vigour to continue work for the day. Consume more vegetables and bean products and less meat. Rice can be supplemented with bread too if you’re packing your own lunch and find it a hassle to prepare rice.
14:30 – 15:30: Have a half hour nap (subject to boss’s approval, but it has been scientifically proven that employees who take afternoon breaks are more productive). According to a university research team in Athens, napping for half an hour for at least 3 afternoons per week reduces death from heart problems by 37%.
16:00: Have a yogurt drink. It helps to stabilize blood sugar levels and is good for the heart.
17:00 – 19:00: This is the best time to exercise. Most working people are probably still in the office though. But you can try doing some office workouts.
19:30: Have a light dinner. Eating too much for dinner causes sugar levels to go up and also affects sleep because your digestive system has to work into the night. Avoid high-calorie and protein foods. Eat more vegetables instead, and take your time to chew your food so that it is more easily digested.
21:45: Having cleared up after dinner, you can watch a little tv for relaxation, but don’t watch tv on your bed. It affects your quality of sleep because your body then gets attuned to the idea of bed being a place for watching tv instead of rest.
23:00: If you have problems falling asleep, take a warm shower to relax your muscles.
23:30: You should be asleep by this time! If you wake up at 7:30 the following day, you will enjoy 8 hours of sleep.
Few people I know are actually able to follow this schedule exactly due to our committments. Adhere to it as much as you can, but don't panic if you can't! You can always substitute what you can't do with something just as good. For example, if you have to get up before 7:30, make it a point to go to bed even earlier. If you can only spare time to exercise in the morning, do it anyway! Exercising at a less productive time is better than no exercise at all!
7:30: Time to wake up! Researchers from Westminster college have discovered that those who wake up between 5:22 to 7:21 are more susceptible to heart problems. It’s best to wake up a little after 7:21.Turn on the room lights once you’re up. This helps your body to register that it is daylight and snap out of rest mode. Next, drink a glass of water to make up for the lack of water in the night.
7:30 – 8:00: Before breakfast, brush your teeth. Fluoride from the toothpaste creates a protective layer over your teeth.
8:00 – 8:30: Breakfast time! Breakfast is mandatory and the most important meal of the day. It helps to stabilize your sugar levels. Cereals especially make good breakfasts as they are healthy and quick to prepare.
8:30 – 9:00: Avoid vigorous exercise as your bodily system is overall weakest at this point of time and rather than improving your fitness and immune system, you may end up being more prone to injuring yourself. Walking is all right and recommended though.
9:30: Begin with the most challenging task of the day. According to New York Sleep Centre researchers, we are often most alert in the first 2 hours that we’re awake.
10:30: If you’ve been working on the computer, look away and rest your eyes for 3 minutes. Keep doing this every hour if you have to use the computer for long hours.
11:00: Have some fruits. Consuming fruits before lunch makes you fuller so that you will eat less for lunch.
13: 00: Lunch hour! Be sure to have a delicious and nutritious lunch in order to have the energy and vigour to continue work for the day. Consume more vegetables and bean products and less meat. Rice can be supplemented with bread too if you’re packing your own lunch and find it a hassle to prepare rice.
14:30 – 15:30: Have a half hour nap (subject to boss’s approval, but it has been scientifically proven that employees who take afternoon breaks are more productive). According to a university research team in Athens, napping for half an hour for at least 3 afternoons per week reduces death from heart problems by 37%.
16:00: Have a yogurt drink. It helps to stabilize blood sugar levels and is good for the heart.
17:00 – 19:00: This is the best time to exercise. Most working people are probably still in the office though. But you can try doing some office workouts.
19:30: Have a light dinner. Eating too much for dinner causes sugar levels to go up and also affects sleep because your digestive system has to work into the night. Avoid high-calorie and protein foods. Eat more vegetables instead, and take your time to chew your food so that it is more easily digested.
21:45: Having cleared up after dinner, you can watch a little tv for relaxation, but don’t watch tv on your bed. It affects your quality of sleep because your body then gets attuned to the idea of bed being a place for watching tv instead of rest.
23:00: If you have problems falling asleep, take a warm shower to relax your muscles.
23:30: You should be asleep by this time! If you wake up at 7:30 the following day, you will enjoy 8 hours of sleep.
Few people I know are actually able to follow this schedule exactly due to our committments. Adhere to it as much as you can, but don't panic if you can't! You can always substitute what you can't do with something just as good. For example, if you have to get up before 7:30, make it a point to go to bed even earlier. If you can only spare time to exercise in the morning, do it anyway! Exercising at a less productive time is better than no exercise at all!
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