1, keep in good health in the morning
1. Get up in the morning and listen to your body.
Can the body talk? In fact, it talks to you every morning, but you just don't notice it! In the morning, it represents the beginning of the day, and it also means that the body is about to wake up and prepare for the next day's activities.
The so-called "thinking every day and dreaming every night" is well-founded and reasonable. When people dream at night, they will chew and digest what happened during the day, and then build a new self through sleep, and that time is morning! At this time, the body will take care of and prepare to start operating the internal organs and musculoskeletal system during sleep.
2, the arrival of the morning, the body is the clearest.
When we wake up every morning, our bodies will naturally "talk" to us, as if to ask, "Whose body is this?" -this is a kind of self-awakening homework.
The old ancestors insisted that "work at sunrise and rest at sunset" is actually the best proof of ancient wisdom. They deeply believe that the morning is the most essential part of the day, and the theory of Yin-Yang and Five Elements in Oriental thought also thinks that the world is made up of Yin and Yang, such as up, down, left, right and left, strong and weak movements, and so on. Morning and night are the same, as are body and mind. Everything visible and invisible to the naked eye is composed of the balance of the two.
According to yin and yang, the muscles of the body can be divided into internal muscles and external muscles, and the nerves can also be divided into sympathetic nerves and parasympathetic nerves. In addition, there are clutches (tonsils) and brakes (anterior lobe) in the brain. From the point of view of Yin and Yang, the clutch of external muscle, sympathetic nerve and brain is Yang, while the brake of internal muscle, parasympathetic nerve and brain is Yin.
Take care of yourself in the morning.
In modern society, we are all in an era of anode prosperity and cathode decline. Although many people exercise their external muscles well, they go to bed very late every night. The sympathetic nerve always works for a long time, and the clutch in the brain is always on.
To maintain the balance of the body, it is necessary to maintain the balance of the two poles, sleep well at night, store energy and release it in the morning, so that the body can have a normal cycle of yin and yang. In the city, the ground is paved with asphalt, which makes us have little chance to get close to the land and feel the nature, which is part of the cycle of yin and yang. Our body has the function of "improving the excretion of toxins accumulated in daily activities at night", which is discharged in large quantities in the morning. Therefore, in the morning, we should give the body the most meticulous care to achieve a balance with nature.
The role of morning light is irreplaceable.
From 3.8 billion years ago, since the beginning of life, the change of day and night has brought great influence to biology; And creatures that can make good use of the changes of the day survive in the process of evolution. As a result of evolution, the genetic genes of almost all living things on earth have a 24-hour physiological clock.
Modern people who don't sleep for 24 hours, our brain belts always follow this physiological clock. Thanks to this biological clock, we can still work in high spirits after staying up late or in the morning when we don't get enough sleep. Of course, many times we are troubled by jet lag. Therefore, the closest relationship with our biological clock is "sleep"
Although electric light has changed people's daily life after the industrial revolution, even at night, you can make your "night more beautiful than day" because of lighting; However, such brightness is neither good nor bad for the body. Staying in a bright place for a long time at night will make the clock in your brain mistakenly think that it is daytime. Long-term "wrong thinking" will throw our biological clock into chaos. If the brain mistakenly thinks that night is day, it will cause: I can't sleep when I should sleep, and I am particularly sleepy when I wake up. Moreover, the morning light can stimulate the incredible thinking power of the human body, which is irreplaceable by light.
5. Set the disordered biological clock back as soon as possible.
If you want to adjust the disordered physiological clock back, you can only rely on bright light. People who often rely on light to move at night will gradually become night owls, and when they get up the next morning, they will become daytime animals again. However, the worrying problem is that after becoming a night owl, you can never get up in the morning, miss the best opportunity to become a diurnal animal, and then go to bed later and later every night, and finally form a vicious circle.
Many people with sleep disorders are the result of the disorder of physiological clock. Professional sleep centers will be improved by "phototherapy", but this therapy is only effective in the morning, and it will be ineffective until noon; Doing it at night will be counterproductive. Studies have pointed out that the morning light will not only affect the physiological clock in the body, but also increase the hormones that wake up the body, which is very important.
Studies have found that these morning exercises can make your body recover quickly from sleep, and also wake up your tired cells and make your body function start to function normally. Therefore, we suggest that you try the morning regimen. As long as you keep using it for a period of time, you will feel refreshed and full of energy every day.
Stay in bed in the morning.
1, stretching, accelerating waking up
After a night's deep sleep, the body's blood circulation will slow down, breathing will be relatively weakened, and the supply of blood and oxygen is very insufficient. In fact, stretching can stretch the body, expand the chest, accelerate blood circulation, promote oxygen supply well, which is beneficial to the contraction of the whole body muscles and the deepening of breathing, and also helps to accelerate waking up. Lie flat, slowly relax your body, put your hands and fingers together, put your palms up on your head, and straighten and hook your toes alternately. While stretching your limbs, slowly turn around for about 60 seconds.
2. Twist to relieve muscle pain
After stretching, lie on your left side, slowly straighten your left leg, bend your right leg, put it on the edge of the bed, spread your arms horizontally, and twist your upper body rhythmically to the right 10 ~ 20 times. When twisting to the maximum extent, it is best to stand still for 20 seconds. Then switch to the right position and repeat. These are very good ways to relieve the body! Torsion can strengthen the back muscles and neck muscles, which is of great positive significance for preventing and relieving low back pain and neck back pain when getting up.
3. Roll to restore muscle balance.
Lie on your back, put your body together, put your arms around your knees, stand still for 20 seconds, and then slowly roll up and down 10 ~ 20 times. This action can relax the back muscles, restore the balance of muscle strength in various parts and relieve the symptoms of low back pain. But don't roll too much, or you will get dizzy.
4. Massage the stomach and wake up the stomach.
Lie on your back, relax your muscles and take 20 deep breaths. Then put the five fingers of the right hand together, take the navel as the center, from light to heavy, from slow to fast, rotate clockwise to massage the abdomen for about 50 times, then press the left hand in the opposite direction for 50 times, and press the two hands alternately for 10~20 minutes until the abdomen is red and hot. This can effectively promote the elimination of stool and strengthen the stomach.
The above is a complete set of bed-rest exercises, with simple operation method and remarkable health-keeping effect. In the winter morning, you can use this set of bed exercises to wake up your body and make you wake up as soon as possible. Only by mastering scientific health preserving methods can we get good health preserving effect. Health care should not be blind, but targeted.