When my health has begun to affect my work, I began to spend time reading some related books and making some plans. At that time, the first step was to adjust the start of sleep, keep 7-8 hours of stable sleep every day, and try not to work overtime at night.

If you want to adjust your physical fitness, the first step must start with sleep. Sleep is the foundation of everything. Only by sleeping well can you have good energy. Without a good sleep, everything will collapse. In sleep, learn more knowledge and spend more money. Some of your efforts are worth it.

Adjust diet

I used to travel around China on business, and sometimes I stayed in one place for a month or two, and I was very busy with my work. When I am busy, I forget to eat, so it is difficult to keep a regular diet. I often eat more at night, which is oily and my mouth is heavier. I like spicy food. Later, I began to consciously control my personal diet and try to be regular.

No matter how busy you are, try to have a better breakfast. It's noon. No matter how things end, try to eat according to the order. Eat lightly, just be full.

Eat more fruits, vegetables, fish and shrimp. It tastes better when steamed.

The diet is light and light, suitable for adding some miscellaneous grains. Eat less raw food, cold and hard food, and don't eat delicious food.

Drink less drinks, eat less cold drinks and cold drinks in summer, and drink less sweet drinks because most of them are high in calories. It is important to keep enough water every day.

The third step is to cultivate the habit of regular exercise.

I started jogging last May. After 100 days, my weight dropped from 150 kg to 130 kg, with a decrease of 24 kg. I ran more than 100 km every month. According to statistics, I ran more than 700 kilometers in 2065, 438+03.

On the first day of running, I only ran for 5 or 6 minutes, and then I was exhausted. After two months, I can easily run 10 km. Then start doing some aerobic exercise, aerobics and the like. After losing weight, the waist circumference was reduced from 2' 7 and 2' 8 to 2' 4. Most of the clothes at home didn't fit, so they were all changed, including several customized suits, which were only worn once or twice. After half a year, the weight control is very stable, basically changing within 1-2 kg. I ate a little more during the Chinese New Year, gained 5 pounds, improved my exercise intensity, and came back more than half a month later. Note: Jogging is not suitable for people who are too heavy and in poor health. People who are too heavy and in poor health can start by walking.

At first, I brought a pedometer or bracelet, and there were a lot of pedometer apps in my mobile phone. From 6000 steps a day, it gradually increases to about 10000 steps, and 10000 steps takes about two and a half hours. For ordinary office workers, it is easy to walk 6000 steps every day, but to increase to 1 000 steps, you need to walk more than 1 hour. Use this time to call your family, chat with your wife and girlfriend, listen to audio books and English. If you really don't have time, drive less, don't take the elevator, take the stairs below 20 floors and 30 floors, and do more housework. The amount of exercise is similar. When you get off the bus, take the next stop early and then walk.

Then start to add some strength exercises and slowly build muscles. Develop the habit of regular exercise, 4-6 times a week, each time for more than 40 minutes.

Put a few sports apps in your mobile phone, and you don't have much time to exercise when you are busy. Find a free time to do it for 5 minutes, 10 minutes, and do it several times a day. Get up in the morning and do it 10 minutes. Sleep at night and do 10 minutes. If you are tired from work during the day, go to the stairwell or conference room to find a place where no one is there, and do stretching and push-ups for a few minutes. ?

After six months of regular exercise, you can obviously feel that your physical fitness is rising, just like when your body returns to 17 and 18, your physical strength, spirit, temperament and attention have obviously changed and improved.