Get up at seven.
Researchers have found that people who get up at 5:20-7:00 am have high levels of a substance that can cause heart disease in their blood. So getting up after 7 o'clock is more conducive to your health. Drinking a cup of warm water to replenish water is beneficial to intestinal health.
7: 10-7:20.
Health and safety researcher Gordon. Watkins said: brushing your teeth before breakfast can prevent tooth decay, because you can apply a fluorine-containing protective layer on your teeth after brushing, or wait for half an hour after breakfast to brush your teeth.
7:20-8:00 breakfast
Be sure to eat breakfast to keep the blood sugar level stable. A nutritious breakfast will make you energetic all day.
Avoid strenuous exercise from 8: 30 to 9: 00.
Early morning is not the right time to exercise, because the immune system is weak at this time, so you can choose walking and jogging appropriately. I suggest walking for a while at work.
9:30- 1 1:30 to arrange difficult work.
Most people are most awake within an hour or two after waking up, and doing difficult work at this time will improve efficiency.
10:30 have a rest
After working for a period of time, relax your eyes and jump far away. Rest your eyes and relax your spirit.
1 1:00 Have some fruit.
Breakfast can help maintain blood sugar level, and blood sugar will drop at noon. Fruit is the best food for dinner, and the nutrition of fruit can be fully absorbed by the body.
12:00- 13:00 lunch
A rich lunch can ensure the energy demand of the body and do enough physical strength for the afternoon work. You can eat some high-quality protein for lunch, such as shrimp and fish.
13:00- 14:00 lunch break
A university study in Athens found that those who take a lunch break of 30 minutes or more at noon every day at least three times a week. The chance of dying of heart disease will drop by 37%.
14:00- 16:00 to do creative work
Afternoon is a very active time for people to think and is very suitable for doing some creative work. Try some innovations in your work, even small improvements, and you will gradually achieve great results.
16: 00-16:15 afternoon tea
I have been working for two hours this afternoon. Eating snacks has the same effect as adding fruit in the morning. For energy intake, on the other hand, I am resting to relieve stress and fatigue.
16:15-18: 00 to do detailed work.
At this time, the body and brain are at the peak of the day. At this time, it is necessary to do detailed and intensive work, such as work summary and report.
18:00- 19:00 dinner time
Eat more light and digestible meals at dinner, eat 7 minutes full at dinner, and eat 7 kinds of foods that stimulate high calories less.
19:00-20:00 for exercise
After half an hour's rest after dinner, you can start to exercise. Choose a relatively gentle brisk walk, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight.
20:00-2 1:00 read or watch TV.
Watching TV and relaxing at this time will help you sleep. Or read a book to recharge yourself. Note: don't watch TV in bed, it will affect the quality of sleep.
2 1:30 foot bath
Soaking feet is the most used part of the human body in daily work and life, and it is also the part that accumulates the most fatigue. Soaking your feet for half an hour before going to bed every day in winter helps to warm your sleep.
Go to bed at 22:00
All organs of the human body are at rest. Don't violate the natural laws of the body, try to reverse the work and rest of the biological clock, which will leave an indelible mark on the body.