1, do morning exercises for 5 minutes
Exercise for 5 minutes after getting up can not only recharge the body, but also double the calories. Many people mistakenly think that morning exercise must get up at 5 o'clock and run a few kilometers. In fact, it is unnecessary and unrealistic. You only need to spend 5 minutes doing push-ups and jumping exercises to speed up your heart rate, and you can achieve the ideal effect; Or punch in the mirror 100 times and feel the process of energy accumulation.
Step 2 get into the habit of drinking water
When you are short of water, you will often feel exhausted. Drink a glass of water first in the morning, do some internal cleaning and add some "lubricants" to the internal organs; Drink at least one liter of water every day, but not as much as possible.
3. Pay attention to eating breakfast
Studies in the United States have found that people who skip breakfast have a high height-to-weight ratio (body mass index), that is, overweight, lethargy and listlessness; People who pay attention to breakfast are much more energetic and relatively well-proportioned. The most nutritious and healthy western breakfast is: two slices of whole wheat bread. One smoked salmon and one tomato. Whole wheat bread is rich in carbohydrates and fiber; Lycopene in tomatoes is good for bone growth and health care, and it is also good for the prevention of prostate diseases. Salmon is rich in omega-3 fatty acids and protein, which is more beneficial to health.
4. Add meals at ten o'clock
Even if we had a big breakfast, by 0: 30 in the morning/kloc-0, the glycogen stored the day before was almost used up. If you want the rest of the day to look like you just charged the battery, you must eat more at this time. A chocolate or an energy bar. A few biscuits can not only replenish energy, but also effectively avoid overeating at lunch.
5. Drink coffee in the afternoon
After lunch, the body's sleep factor (a molecule that can trigger sleep) increases, which is the most likely time to feel sleepy. It is best to drink a small cup of coffee at this time. Of course, tea is fine, as you like! Don't forget not to drink coffee within 4 hours before going to bed, so as not to be too excited to sleep.
6. Talk more and relieve more.
Personality can also regulate fatigue. A study in the Netherlands shows that introversion at work. Shy people are more likely to feel tired, while extroverts are more energetic, because people who love to talk to others are good at having fun and putting aside their troubles. When you talk about stress and bad luck, you won't feel tired and bored. On the contrary, you like silence. One person. People who are not sociable lack this channel to relieve stress. After a long time, they will inevitably feel overwhelmed.
7. Sit in a sitting position
Poor sitting posture, walking, kicking and pulling, and shrugging your shoulders are usually signs that your energy has been exhausted. Sitting in the office for seven or eight hours will make you feel more tired if you can't keep the correct posture. Whether you are standing or sitting, you should tuck in your abdomen and stand upright, relax your shoulders and feel your neck slightly stretched.
8. Zhang Chi configuration
If you encounter problems at work and can't solve them for a while, you might as well have a rest, such as pouring a cup of tea, changing your mind and continuing your work. When you are too tired to breathe, take a deep breath (count to 3) and then exhale (count to 6); Or look through sports magazines, browse entertainment gossip online, and find someone to chat with. Maybe inspiration came inadvertently.
9. Stand up and answer the phone
Stand on the phone and stretch your muscles, while taking a deep breath to let oxygen-enriched blood flow into your brain. This simple change can take you hours.
10, singing while taking a shower.
Singing loudly in the shower can promote the body to release endorphins, thus producing a feeling of happiness and reducing stress. The more you are in a bad mood, the more you have to sing it. As for whether it is good or not, you don't care!
1 1, make optimistic friends.
Optimism. Energetic friends or colleagues are loved by everyone, and their positive emotions can always infect people around them. We should not only associate with smart and talented people, but also make friends with enthusiastic and positive people. With pessimism. Spend 30 minutes with people who like to complain, and your energy will be exhausted indirectly.
12, roll with the punches
You can't get fat in one breath! Don't always try to finish a big project at one go, you will be too tired to get down. We might as well break the big project into several small projects, do the same thing and have a rest from time to time. This can not only maintain physical strength, but also improve work efficiency, and finally speed up the work progress.
13, back exercise
Have you ever found that men with "multiple backs" are often troubled by special circumstances? Not only that, but a strong back can also make you work more easily than others without feeling too tired. The most effective way to exercise the back is to use paddles and pay attention to the correct posture; Feet flat, knees slightly bent, sculls properly stopped on the chest.
14, meditation
When you are sleepy in the morning, get up first, sit comfortably in bed, straighten your back, close your eyes, exhale and inhale quickly through your nose, and your mouth is slightly closed. This chest exercise should be done as quickly and mechanically as pulling a bellows.
15, exercise every day
No matter how busy you are, keep exercising, or run, walk or swim. If you are too confident in your physical strength and think that youth is capital, you will not fall down so easily, and someone may be anxious with you.
16, take a nap for 20 minutes.
A 20-minute nap is ideal, but it is no different from an hour's nap. For most people, an hour is a bit long. They sleep too hard and may not sleep well at night.
17, iron supplement
If the iron storage in your body is too low, your body will not be able to produce hemoglobin that carries oxygen in your blood, and people will easily feel tired. The best way to supplement iron is through diet and dietotherapy: iron is rich, and fever has animal liver. Kidney; Followed by lean meat. Egg yolk chicken. Fish. Shrimp and beans.
18, eat more fiber food while driving.
Men seldom eat snacks. You can put some peanuts and raisins in the car. These things contain a lot of potassium. Your body needs potassium to convert sugar in the blood into energy. Nuts are good, too They are rich in magnesium carbonate. Lack of magnesium carbonate will make the body produce a lot of lactic acid, which is easy to make people feel tired.
19, aromatherapy
Put some spices at home, especially rosemary. Peppermint and ginger can refresh the mind, enhance memory and treat headaches and migraines.
20. Watch more comedies
Laughter makes you younger. Laughter can exercise facial muscles, change your facial circulation and improve your concentration. A study recently published by British scientists shows that although happiness does not retain youth as the saying goes, people who maintain a happy mood every day are indeed healthier and suffer from cardiovascular diseases. The risk of developing diabetes is low.
2 1, go to bed early 1 hour.
An extra 60 minutes' sleep is equivalent to two cups of coffee. This means that you go to bed an hour earlier every day instead of sleeping late on weekends. Otherwise, the biological clock will be disrupted and I always feel dizzy.
22. Play games with sunshine.
A study by the University of Massachusetts shows that anger and hostility are more in winter and less in summer. Sunbathing can increase the content of serotonin in the brain, improve mood and recharge the body. Might as well strive for all the business or travel opportunities that can bask in the sun.
23. Control alcohol consumption
Alcohol can make you sleepy, but drinking before going to bed will affect your sleep because of excitement. Although your eyes are closed, your eyes are constantly turning. You should remember not to drink two hours before going to bed, and only drink one or two beers at most for dinner.
24, adjust the fitness time
A study found that those who go to the gym after work feel sore all over, go home, take a bath and have a good sleep, and wake up as if they were reborn. Coincidentally, scholars at the University of Chicago in the United States believe that evening exercise can improve the level of XXXXX, which is very important for energy metabolism.
25. Sleep on the sofa
If you quarrel with your lover, you have to sleep on the sofa, and you don't have to feel guilty or anything. You know, sleeping on the sofa occasionally has a miraculous effect on insomnia! Many people say that insomnia is related to their bedroom. An American survey found that 72% of men slept well on the sofa, and only 27% said they slept well next to their wives or girlfriends.