Guide: White-collar health care methods, most white-collar workers will work in the office for a day. Although the work is not very heavy, I always have backache at the end of the day. White-collar health care methods are worth having.

Busy is the main theme of modern life. But do you know that fast-paced life, strong work pressure and irregular life are slowly eroding your health and making your physique decline! I remind you that no matter how busy you are, stick to the following eight things and you will have a healthy body and good physique!

Busyness is a symbol of modern life. We don't have time to eat, drink or go to the toilet, and even sleeping is "luxury"; Busy is also the killer of modern people's health. Our bodies become weak and our minds become weak.

In the face of busyness, we may have various excuses. However, you can't lose your health because you are busy. Therefore, no matter how busy you are, do the following eight things well every day.

1, have at least one egg for breakfast.

Busy modern people want to sit down and eat a nutritious breakfast, which seems to be an extravagant hope, but experts remind that no matter how busy they are, breakfast every day is essential. A nutritious breakfast must have three elements: first, starchy food, including bread, porridge, noodles and so on; Second, high-quality protein food, such as milk, soybean milk, eggs and so on. The third is fruits and vegetables rich in fiber and vitamin C.

Little suggestion:

It looks complicated, but it's actually very simple. A bowl of noodle soup with an egg and vegetables can meet the requirements.

If you really don't have time to prepare, you can buy a boiled egg and vegetarian steamed stuffed bun. Compared with bread and grain, eggs are more resistant to hunger, which is beneficial to brain development and memory improvement.

2. Eat 5 kinds of vegetables every day.

According to a survey, 90% of adults eat too few vegetables with a single variety. Eating more vegetables can not only reduce the occurrence of cardiovascular and cerebrovascular diseases, delay Alzheimer's disease, but also prevent cancer. Experts suggest that everyone eat 400-500 grams a day.

In terms of varieties, it is best to eat more than five kinds of vegetables a day, of which half are green vegetables. That is to say, if there are two kinds of vegetables on the table, it is best to have one kind of green vegetables. It is recommended to eat more dark green, red, orange and purple vegetables rich in various minerals, vitamins and other nutrients.

Little suggestion:

Change vegetable varieties every day and eat as many vegetables as possible in a week. The more vegetables you don't usually eat, the more you should remember to eat them once in a while. If you really hate a certain vegetable, you can find out the characteristics of the vegetable you don't eat and replace it with something with similar effect. For example, if someone doesn't like carrots, they can switch to vegetables rich in carotene and dietary fiber, such as kale and chrysanthemum.

3. Take a nap for 30 minutes at noon.

Taking a 30-minute nap at least three times a week can reduce the risk of sudden death due to heart disease by 37%; Napping can enhance memory; Taking a nap in the afternoon can relieve stress. The nap time can be long or short, but for office workers, taking a nap at noon will have an immediate effect. Six minutes' sleep can improve memory, and 20~30 minutes is the best nap time.

Little suggestion:

It is suggested that office workers set their nap time at around 1 after lunch, so as to keep their energy in the afternoon and not affect their sleep at night. Old people should not take a nap after 3 pm, otherwise they will easily lose sleep at night.

4. Drink at least two bottles of water.

Drinking enough water every day is the guarantee for the normal operation of various functions of the body, but we often hear such a complaint: "I am too busy to drink saliva!" " " .

The water loss of human body through urine, sweat or skin evaporation every day is about 1800 ~ 2000ml. Besides the water contained in food, we should drink at least 1 200 ml (two bottles of mineral water) every day. If the weather is dry and there is a lot of exercise, the water consumption will increase. In fact, many people drink much less water every day.

Little suggestion:

Drinking a glass of water at the following time points can easily help you complete the daily water consumption: after getting up, after arriving at the office, 1 1 in the morning, half an hour after lunch, 3 pm, before going to work and before going to bed, 1 hour.

5. Do not urinate for more than 3 hours.

Office workers work against the clock. Some people even try to buy time by not drinking water or going to the toilet. Some people have the habit of holding their urine, which seriously affects their health. Urine is the way for the body to excrete toxins. For men, holding urine may cause prostatitis, while women are prone to inflammation such as pelvic inflammatory disease.

Theoretically speaking, a person should not urinate more than 8 times a day. Seven times during the day and 1 time at night, which is the best ratio.

Little suggestion:

It is normal for an individual to urinate 4-6 times a day, depending on the amount of water he drinks. Sedentary office workers must develop the habit of drinking water and urinating, and hold their urine for no more than 3~4 hours at a time. Even if they have no obvious intention to urinate, they should go to the bathroom to try to urinate.

6. Empty yourself when you feel tired.

When you feel exhausted, the best solution is not to drink or play games, but to calm your mind. Often feeling tired is an alarm signal to remind you that your body is overloaded. You should stop, adjust the pace of work, close your eyes quietly and think nothing.

Little suggestion:

Some people may say that I am inattentive. At this moment, I might as well try "counting breathing". I feel my breath. I don't need to count when I inhale. I only count the number of times I exhale, from 1 to 10, then from 1 to 10, and so on.

7. Chat with your family every day 10 minutes.

The fast-paced working life makes modern people breathless. More and more people are energetic at work, silent after work, and have to bear the pressure themselves. If negative and tired emotions are not vented in time, they will easily lead to anxiety and depression, which will affect health.

Intimate relationship between family members can prevent and slow down heart disease. On the other hand, busy work makes the opportunities for family members to communicate less and less, especially the elderly and children, who need your greetings and warmth.

Emotion plays an important role in reducing stress. So, starting from today, I can get rid of my sadness and regain my happiness by chatting with my family for 10 minutes every day.

8. Exercise for 30 minutes.

Proper exercise can improve human immunity, prevent diseases, fight cancer and delay aging. Exercising for 30 minutes every day can reduce the risk of heart disease by half and help cancer.

It is difficult for modern people to take time out to exercise, so we might as well break these 30 minutes into three 10 minutes. It is found that Zhong Jian posture at 10 can also enhance cardiovascular endurance.

Little suggestion:

Every morning and afternoon, use 10 minutes for brisk walking, jogging or climbing stairs, and at night, use 10 minutes for strength exercises, such as push-ups and sit-ups. If you really can't spare time during work, sit for 40 minutes, get up and do some exercises such as jumping on one leg and squatting.

Most white-collar workers will work in the office one day. Although the work is not very heavy, they always have backache at the end of the day. In addition, if you don't have time to exercise, you will fall into a whole set of problems over time, such as cervical spondylosis and scapulohumeral periarthritis. So in the office, we should also make ourselves move and do some simple exercises.

Eye roll: both eyes aim at a large fixed object in the distance at the same time, from the left, through the top to the right, and then back to the left at the bottom. The eye movement head is stationary and the eye rotates 10 turn. Then from right to top, from left to bottom back to the right, rotate the grid 10 times. It has the effects of clearing eye fatigue and improving eyesight.

Shrugging: Stand or sit naturally, with straight waist and tight eyes. While inhaling, the two shoulder blades are lifted one after another, then rotated forward, downward and backward 10 times, and then rotated in the opposite direction 10 times. Shrugging one's shoulders and swinging one's arms often can make the qi and blood of the shoulders and arms run smoothly, and effectively prevent scapulohumeral periarthritis and cervical spondylosis.

Rubbing the ear: Pull and rub the left ear with the right hand for more than ten times, then pull and rub the right ear with the left hand for more than ten times, or press the auricle and earlobe from top to bottom. If you can wipe your face after wiping your ears, the effect will be better. The kidney opens in the ear, and all organs have corresponding projection points in the auricle. Rubbing these projection points can stimulate peripheral nerves, promote blood circulation, adjust and improve visceral function, especially renal function. Bushen ears are bright, legs are strong and waist is strong. Therefore, some people call this sport "physical exercise on the ears".

Turn your hands: stand or sit naturally, with your shoulders raised to the front of your chest and abdomen or drooping. Turn your thumb 10 times clockwise, and then turn your palm 10 times counterclockwise. This method exercises the thenar and forearm muscles of both hands, which has the functions of relaxing tendons and promoting blood circulation and enhancing wrist vitality.

Turn your arms around: stand naturally, look forward, and hang your hands naturally. Then, like skipping rope, the arm turns backwards, upwards, forwards and downwards 10 times, and then turns in the opposite direction 10 times. This method can exercise arms and shoulders, enhance vital capacity and prevent cervical spondylosis and tennis elbow.

Waist twisting: Take a standing posture, with feet shoulder-width, hands akimbo, four fingers in front and thumb behind Shenshu point (under the spinous process of the second lumbar vertebra, open sideways 1.5 inch). Turn 10 turn clockwise, and then turn 10 turn counterclockwise. This method is good for diseases such as lumbar muscle strain and low back pain.

Shake your head: Doing some head movements such as neck turning, leaning forward and leaning back at work, or patting your head gently with empty fists can not only relieve neck muscle fatigue, but also improve blood oxygen supply to the brain, strengthen the brain and refresh yourself, and treat insomnia caused by neurasthenia.

Stretching: Stretching can cause some muscles to contract strongly, which can increase the volume of blood circulation during stretching for a few seconds. By taking a deep breath when yawning, you can expel excess residual gas from the lungs and inhale more fresh air, which can improve the blood oxygen concentration in the brain and relieve fatigue; Therefore, during the break, you should do more stretching exercises and take deep breaths. Relieve fatigue and prevent lumbar muscle strain and disc herniation.

Back-pounding: Back-pounding can stimulate the skin, subcutaneous tissue and acupoints of the back, and enhance the functions of endocrine and meridian systems through the conduction of the nervous system and meridians, and enhance the disease resistance. There are many immune cells lurking in the subcutaneous tissue of the back. They rarely move, and only when they are slapped can they exert their immune function and be driven into the blood circulation. There are generally two ways to beat the back: beating and beating. The racket method is virtual palm slapping, and the hitting method is virtual boxing. 60 ~ 100 times per minute, each time 10 ~ 15 minutes.