How do we get a firm abs while sitting at work? How to help the body detox when drinking more coffee? Introduce 12 good habits to make you healthy easily.
Good habits 1. Take deep breaths at all times
The usual short and shallow breathing is about 5,600 ml each time, but the real ventilation is only 3,400 ml. In other words, in fact, each breath leaves about 1,200 ml of exhaust gas. Deep breathing has many benefits: it increases lung capacity, making it easier to breathe; it improves ventilation efficiency, and the alveoli are healthier and stronger.
Good habits 2. Stretching
Who says you can’t exercise at work? For example, at the desk, while the computer is downloading files, you can raise your hands and stretch back. Not only take a deep breath, but also exercise the muscles around the scapula to effectively promote fat burning. At the same time, it can also tighten the abdominal muscles and correct the skewed pelvic cavity.
Good habits 3. Watch TV independently on one foot
You should also exercise at any time after you get home. It is recommended that you take turns raising your left and right feet, watch TV in an independent position on one foot, and practice body coordination and balance. Fitness and entertainment, killing two birds with one stone.
Good habits 4. Master three sets of key numbers
If you are over 40 years old, to get rid of the three highs, please control your blood pressure to less than 120 mmHg systolic, less than 80 mmHg diastolic, less than 200 mg/dL total cholesterol, and 80-100 mg/dL fasting blood sugar. .
Good habits 5. Measure your body weight every day
Normal weight is a body mass index (BMI) of 18.5 to 23.9. BMI is calculated by dividing weight in kilograms by height in meters squared. At the same time, men’s waist circumference should be less than 90 cm and body fat should be less than 25%. Women’s waist circumference should be less than 80 cm and body fat should be less than 30%.
Good habits 6. Cut back on sugary drinks
Frequent consumption of sugar-sweetened beverages, in addition to obesity, will also cause the loss of vitamin B in the body, but it is more prone to fatigue. It is suggested that people who are used to drinking beverages should start by reducing sugar, and it is best to drink sugar-free black tea, green tea, oolong tea and other beverages. At the same time, we must adhere to the principle of “adding as little as possible”.
Good habits 7. 8 glasses of water a day
Drink plenty of boiled water, and drink at least 2,000 to 2,500 c. c. a day, about 8 large glasses. Drinking plenty of water helps improve metabolism and helps the body expel toxins; it also helps digestion and stimulates gastrointestinal motility. Office workers often forget to drink water when they are busy, so they can buy a 1,000c.c. water bottle, put it in the office, and drink one in the morning and one in the afternoon.
Good habits 8. A plate of green vegetables and mushrooms every day
It is recommended to order a plate of green vegetables and a plate of mushrooms during lunch. Green vegetables, such as spinach, spinach, sweet potato leaves, etc., are rich in dietary fiber, which can help digestion; they are also rich in vitamin B, which can help restore fatigue. Mushrooms, white fungus, etc., are rich in polysaccharides, which can enhance immunity.
Good habits 9. No less than 20 minutes per meal
Gastrointestinal problems are a common problem for many people, which is related to the improper way of eating, including eating too fast, eating too full, etc. It is recommended that each meal must be eaten for more than 20 minutes and chewed thoroughly to allow the food to be fully mixed with the salivary enzymes in the saliva, which not only helps digestion and absorption, but also makes it easier to feel full.
Good habits 10. Four-minute “Cold War”
When many people go to work, their minds are already thinking about work. If spouses keep talking about daily trivial matters such as utility bills at this time, it is easy to quarrel with each other. It is suggested that couples have a “cold war” for 4 minutes each before get off work and after work, so that the other party’s mood can be adjusted.
Good habits 11. Eat less vitamins
Excessive intake of vitamins A, E, etc., is harmful to the body. If it exceeds the (recommended amount) by more than 5 times, the immunity will be weakened, and the risk of cancer and autoimmune diseases will increase. It is recommended that a balanced diet is the most important. As long as you get enough nutrients, you don’t need extra vitamins.
Good habits 12. Leave blank half an hour before bed
It is suggested that half an hour to an hour before going to bed, stop surfing the Internet, play with mobile phones, and change to writing a diary, listening to music, taking a bath, etc. In addition, sun exposure during the day will suppress the pituitary gland to secrete melatonin and keep you awake. When you come home at night, you can change your home to dim light to avoid affecting the secretion of melatonin, so that you can sleep soundly.
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