First of all, a hearty breakfast and a clever dinner.
The energy for a day's activities should be provided by breakfast.
Nutritionists recommend eating foods rich in protein for breakfast, such as fruit, bread and milk.
Drinking only essence soup or fruit and vegetable juice for breakfast can replenish the vitality of the body, but it can't last long, and the energy of the body will soon be exhausted. Protein should be supplemented with staple foods such as beans or whole wheat bread to provide enough energy for the body.
Dinner can increase the weight of vegetables and fruits. Try not to fry or fry, bake with tin foil or steam, marinate and cook.
White-cut meat, white-cut chicken and soy sauce are cut onions with natural sweetness. Add lemon or orange juice to enhance the taste and adjust the amount of salt yourself.
Experts suggest that it is best to eat at least two servings of fruits and half a catty of vegetables every day. Or book a day in a week as a "light and healthy" day, and eat more light foods such as vegetables and fruits that day. Because fatty foods consume more energy, it is easy to increase the burden on the body.
Second, close your eyes and practice muscle relaxation.
Busy work makes people nervous. Using simple muscle relaxation method, people can pay attention to the changes of their body muscles, so as to achieve a state of total relaxation. The method is as follows: find a place to sit down and concentrate on relaxing. Quickly tighten a muscle of the body for 5 seconds, and then slowly relax. Repeat the muscle "tightening-relaxing" action, from head, eyes to toes, all muscles can be performed.
Third, have a good sleep and wake up naturally.
Experts suggest that adults must sleep for 8 hours every day. If you need an alarm clock to wake you up in the morning, obviously you don't have enough sleep.
Simply spitting and breathing before going to bed and getting up is not only easy to fall asleep, but also very comfortable to wake up in the morning.
Methods: Play some natural music, sit quietly for 30 minutes before going to bed, drink some warm water, take a deep breath slowly, and forget about work and complicated affairs.
Don't get up in a hurry in the morning, lie in bed for two minutes first, spit slowly for 10 minutes, then get up and freshen up, and you will feel refreshed all day.
Fourth, drink more water.
Drink at least 2000 c c water every day to supplement your body's needs.
People who often feel thirsty can use 1: 1 It is best to make health tea on the same day and drink it on the same day to avoid the failure of Chinese herbal medicines due to oxidation.
Nutritionists recommend lemon citronella tea, which has the aroma of peel and can restore fatigue and maintain vitality. Chamomile tea also has a calming effect.
Five, shower, massage, relax muscles and promote blood circulation.
Shower can eliminate fatigue better than bubble bath. Because of the impact of water column, it can promote blood circulation. Generally, medicated bath is a medicinal material for promoting blood circulation and removing blood stasis, and the effect is achieved through skin absorption after bathing. But it is best not to take a bath for more than 20 minutes.
Massage has a good effect on eliminating fatigue and muscle tension. Men who go to work are tired after work, so they can massage their necks slowly with essential oils such as mint and essential oil, which has an encouraging effect.
Studies have found that some monotonous, repetitive and unemotional voices can also calm the mood. Next time you are bored, try some weather forecast and stock market to refresh yourself.
Six, four types of office staff health work
Slow breathing exercise can be done at any time at work or home, which is suitable for office workers of all ages.
Looking for a straight line in a curve (working in a sitting position)
Sit quietly, don't carry your back, relax your hands and legs naturally and breathe evenly;
Inhale slowly through your nose, make a fist, and put your heart on your sides;
Elbow, chest, waist straight, head backward;
Exhale through the nose again, put down your neck, hands and waist, and slowly open your hands;
Palm down, head back, back to the original position, relax.
Reminder: practice 7 times each time, and you can practice 3 ~ 4 times a day. Keep steady, upright and relaxed when practicing, move gently, take a breath in the middle, and don't hold your breath.
Joint venture capital (part-time job)
Sit up straight, put your arms around your head and keep breathing naturally;
Inhale through the nose, raise your head and arms, and hold your chest out;
Exhale, bow your head, bend your body down slowly, relax, and smooth your back up and down.
Reminder: Generally, you can make 6 round trips, depending on your physical condition. Operate slowly, carefully and not in a hurry.
Flat throw (throwing skill)
Relax and breathe naturally; Feet parallel, shoulder width;
Raise your arms to shoulder level, and then naturally put them down;
When you row the fourth time in a row, your arms and knees bend at the same time.
Reminder: If you feel tired after practicing any skill, you can insert the flat throwing action in time until you feel tired, and then return to the original action. This action can expel toxins from the body.
Pat the ass
Knees naturally shake up and down, like a flat swing;
Turn around your waist, relax your shoulders, swing your arms from side to side like a wave drum, and beat your trouser pockets (that is, your crotch).
Reminder: This kind of exercise is helpful for abdominal organs. You can drink some warm water after finishing. Don't hit hard, lest you hurt yourself.
Seven, simple office workers male sports
Exercise at work is mainly to strengthen muscles and refresh the mind. Must cooperate with stretching exercise to reduce muscle soreness caused by lactic acid accumulation after exercise.
After work, relaxation and stretching are the main sports. Do each movement 8 ~ 12 times (1 group), rest for 30 seconds, and repeat 3 ~ 5 groups. Adjust according to personal physical strength.
Table sports of office workers
A. Kneeling and lifting
Function: Train the muscles of the front thigh and lower abdomen.
Sit in a chair (fixed by a pulley), relax your neck, straighten your back, shoulder * back.
Hold the chair with both hands.
Lift your breath, chest out, abdomen in, and back straight.
Inhale first, bend your knees and lift your feet when exhaling (the degree of lifting your feet depends on your physical fitness).
Reminder: Keep your back straight and your thighs at 90 degrees to your body. Or bend one leg and lift it on your knees, which is more labor-saving.
B. Stretching with bent knees-stretching the front of thighs
Stand behind a chair (or in front of a wall or table).
Lift one foot, grab the ankle with the same hand, and hold the back of the chair with the other.
For 20 seconds, I felt the muscles in the front thigh tense.
The knees supporting the feet should be slightly relaxed and bent to avoid ligament damage.
Reminder: Keep your body straight and don't lean forward.
C. Kneeling posture and push-ups
Function: Exercise pectoralis major and back arm.
Get down on your knees and lean forward slightly.
Keep your back straight and hold the edge of the chair forward with both hands.
Inhale and press the center of gravity down.
Exhale, relax elbows and push up.
Reminder: the angle of going down varies from person to person; This chair can be turned into a table or pushed against the wall.
D stretching exercises of kneeling posture and push-ups-chest expansion and stretching
Grab the back of the chair with both hands behind your back and straighten your back.
It lasts for 20 seconds.
Relax and exercise after work.
E. Lower back stretching exercise
Function: Relax the lower back muscles.
Sit in a chair.
Feet apart, shoulder width apart.
The neck is relaxed, the body bends down, and the arms naturally hang to the sides.
Stay for about 10 ~ 20 seconds and get up slowly.
F. Side neck stretching exercise
Function: relax neck and relieve neck pain.
Sit in a chair with your back straight.
Chest out and abdomen in.
First slowly turn your head to the right with your right hand.
Relax and change your left hand. Say it again.
Reminder: Your shoulders are flush with the floor, don't skew. Stand up straight and you will stretch your muscles.