The daily routine for a healthy lifestyle: the basis of the correct mode of the day

The idea of a healthy lifestyle is not new, but every year it becomes more and more relevant. To be healthy, you need to observe a variety of rules. One of them is connected with planning your day. It would seem, is it important, how much to go to bed and have dinner ?! However, it is the daily routine of the person who leads a healthy lifestyle that is the starting point.

What is a healthy lifestyle?

The fact that health depends on the way of life was noticed by the distant ancestors of modern people. The ancient Greeks began to formulate the general principles of a healthy life. This concept evolved as medicine evolved. In the 20th century, it was discovered: a healthy lifestyle and daily routine are interrelated. And following certain rules can greatly reduce the risk of various diseases. Health is understood not only as an existence without ailments, but also as a productive, active and long stay on this planet. Scientists began to explore the components of lifestyle components that help in the prevention of diseases and can improve its quality and duration. And found out that such a list includes the following phenomena:

1. Rejection of any bad habits. The list of such changes with the years. Once they understood only alcohol abuse. About the harm of tobacco began to speak by historical standards quite recently. Today, all substances that poison the body are harmful, as well as many other abuses, for example, sugar, fat, fast food.
2. Proper nutrition. This phenomenon also changes over the years. Today, experts talk about a balanced diet. The diet should include a certain amount of calories, fats, proteins and carbohydrates.
3. Thoughtful physical activity. Man in connection with technological progress is less and less engaged in natural activity: he does not need to catch up with prey to eat. But the body is designed with the required number of received loads, otherwise it will quickly fail. Therefore, doctors talk about the need for systematic physical activity for health.
4. Compliance with hygiene rules. Sanitary rules also vary greatly as civilization grows. Today, the norm is washing hands after visiting the restroom and before eating, brushing your teeth twice a day, etc. Also, this quenching should be attributed to this part of the lifestyle.
5. The daily routine for a healthy lifestyle is also very important. The mode of activity and rest is a way of regulating physiological processes that affect health.
6. Peace of mind. The connection of health with the psychoemotional state of a person is no longer in doubt. A person striving to gain health must learn to regulate the expression of emotions, overcome stress and maintain reasonable optimism and harmony in the soul.

Observance of all rules, according to experts, leads to a significant extension of quality and productive life without disease.

The concept of biorhythms

The daily routine for a healthy lifestyle is associated with such a phenomenon as biological rhythms. All living things on earth are subject to them. Biorhythms are periodic dynamics of the intensity of physiological processes. In a person with them, psychoemotional fluctuations can also be associated. Rhythms support the functioning of our body. The new science chronobiology studies the patterns of fluctuations and reveals their significance in people's lives. We, without noticing it ourselves, adjust to different cycles, reacting to them physiologically. So, the sun influences us first, because we are solar creatures. Therefore, you can see the fluctuations of biorhythms during the day and year. Less studied, obvious are the changes determined by the lunar cycle. But from antiquity it is known that this satellite affects the whole Earth and every living being separately. Also, the stage of the life cycle also determines the fluctuations in the processes in the body. The change in rhythms is due to the state of the physiological system and changes, for example, during the period of illness.

Biorhythms are associated with a phenomenon such as a biological clock. Our body has an internal sense of time. Human sensors record external events - diurnal and seasonal fluctuations, as well as internal processes: palpitation, blood pressure, breathing rhythm. It is the clock that signals us about the need to go to bed or eat. The ability to regulate sleep and wakefulness is laid down at the cellular level. However, modern people increasingly do not listen to their natural watches and even knock them down.

The significance of the daily routine in human life

Biorhythms affect the performance of organs, which varies greatly during the day. For example, the heart most effectively works from 11 to 13. Therefore, the regime, as the basis of a healthy lifestyle, must take into account the features of the functioning of the body. The correct daily routine allows you to plan the coincidence of the greatest loads with the highest capabilities of the organism. This will allow a person to less tired and spend their resources. To learn how to plan your day is, therefore, to increase your productivity. The regime disciplines, helps to achieve its goals more effectively. Thoughtful way of life allows you to rationally use your time and have time to do much more: not only work, but also relax, spend time with loved ones, engage in hobbies.

The daily routine is determined by natural rhythms. Man for millennia existed in accordance with the solar and seasonal cycles. This affects the functioning of the body today. However, modern people have ceased to adhere to the traditional daily routine and, according to doctors, this negatively affects their health.

Types of human activity

A competent daily routine for a healthy lifestyle includes the distribution of the main types of human activity, their alternation in order to improve efficiency. In total, three main types of existence are distinguished, by and large: sleep, work and rest. It was during work that man created the entire material world around him. It is a means of providing people with their existence. Labor usually requires a huge expenditure of energy, time. For most of his life, a person is engaged in activities.

Sleep is the most important activity, because it allows you to restore resources. During the night rest, the cells of our blood are renewed, which directly affects the protective capabilities of the body. It is a dream that is the best rest for the human body. At this time, the functioning of all systems is rebuilt, even the temperature regime changes. In a dream, the brain is very active, but its activity has not been studied to the end. It is known that he conducts selection and processing of information received per day.

Rest is an unproductive activity, which allows you to get psycho-emotional unloading. It is associated with activities that are fun and do not require intensive efforts. Any kind of activity benefits, if it is harmoniously inscribed in the daily routine for a healthy lifestyle. Abuse of any activity can adversely affect the health and emotional state of a person.

The traditional daily routine

Since ancient times man has synchronized his activity with the sun. He climbed with the first rays and went to bed when the darkness came. Under this regime, the functioning of human physiology was also adjusted . Systems start in the morning, gain activity by the middle of the day and gradually reduce their productivity by night. Therefore, the traditional daily routine for a healthy lifestyle, an example of which can be found in many ancient texts, recommends getting up and going to bed early, taking basic food in the morning, alternating work and rest.

Later forms of the schedule, developed by doctors, specify that you should get up at about 6 am. Approximately two hours to spend on entering the working rhythm, you need to take a shower, do the gymnastics. At 8 am the body is ready for the first meal, the gastrointestinal tract is able to work. The next two hours is the time to get started. For this period it is not necessary to appoint responsible meetings and meetings, since the intellect does not yet work at full power. But at 10 o'clock - it's time to start thinking. At noon, you need to give the body food again. After that, for two hours the body is intensely engaged in digesting food and is not up to thinking. At this time you can do a quiet, routine work or even lie down for about 15 minutes.

From 16 to 18 - the second peak of mental and motor activity. At this time you need to work hard. After 18, activity begins to fall steadily, but still there are forces for motor activity. Therefore, at this time it's good to do physical education or just to walk. At 20 o'clock the body begins to prepare for bed. There is nothing heavy is not worth it, but to drink green tea or kefir is the most suitable time. Simultaneously, 22 hours is the best time to go to sleep, because before midnight the body is best cleared and restored. From 24 to 6 hours a person should sleep to give the body to perform all the procedures for cleaning and processing. Such a daily routine, of course, is very approximate. Especially since recently doctors recommend to make a regime of the day taking into account the age, health and sex of a person.

Health and Treatment

A large amount of work, irregular sleep and poor nutrition have a negative impact on human health. The daily routine for a healthy lifestyle, the foundations of which are developed by specialists, is based on regularity. In order for the body to function effectively it is necessary to go up and go to bed at the same time, take food by the hour. This will allow physiological systems to tune in to a certain type of activity in advance and then implement it most effectively.

Also, the regime assumes alternation of activity and rest. This allows the body to recover and not waste unnecessary resources. Today, doctors say that many modern diseases, especially stresses and depressions, are associated with a violation of the daily routine. Night activity leads to the fact that the body spends a lot of energy, does not have time to rest. As a result, the system malfunctions and the person falls ill.

Approximate daily routine for men

The physiology of men differs from that of women. Therefore, for each sex it is advisable to make up your own regime. The daily routine for a healthy lifestyle for men differs primarily in that it should be given more time for physical exertion. Representatives of the stronger sex need to train the body with power exercises, and also develop endurance through running and walking. The day of a healthy man begins at 6-7 in the morning with exercises to warm up the muscles. Breakfast should be at least 35% of the entire daily diet. Young people need to move more. Therefore, after breakfast, it is best to take a walk of 20-30 minutes. It's good to get used to work on foot or by bike.

Mature representatives of the stronger sex should spend a lot of time on cardio training: at least 3 times a week. The optimal daily routine for a healthy lifestyle in young and middle-aged men should include 5-6 meals, but all basic meals should be consumed up to 16 hours. Sleep at any age is better to go to bed at 22-23 hours. Before going to bed, you should not load your brain with reading or watching TV. It's better to take a walk or listen to music. Sex in the men's schedule is better to be carried to the morning hours. At this time, the body is best prepared for this.

Optimum Regime for Women

Female physiology is focused on the fertilization, bearing and the birth of children. Therefore, girls need a special regime of the day. It is necessary to plan for the day to remember the monthly cycles that affect the tone and hormonal background. Therefore, the regime can vary depending on the stage of the cycle. The correct routine for a healthy lifestyle in girls should include enough physical exertion. Mostly it should be cardio exercises and stretching exercises. Yoga classes and various breathing practices are excellent. The girl should get used to getting up early and going to bed early. She needs to sleep at least 8-9 hours a day, preferably in the interval from 22 to 6. The regime of the day should include three full meals and 2-3 snacks.

A competent routine for a healthy lifestyle of a middle-aged and older woman should also include exercise. Well if it's yoga or pilates. You need to exercise 3 times a week for gymnastics or fitness for at least 40 minutes and devote 15-20 minutes a day to the warm-up. After thirty years, it is very important for women to get enough sleep. But sleeping more than 8 hours is no longer worth it. After 50, you can reduce the sleep time by 1 hour.

Day and age mode

The older a person becomes, the more the body needs to fight against aging. A well-thought-out routine for a healthy lifestyle in 40 years should take into account age requirements for sleep. For health, you need to sleep at least 7 hours. Doctors recommend more time to rest and competent physical activity. Needs for food after forty are reduced. Therefore, you need to cut portions, especially meat and simple carbohydrates, but not reduce the number of meals.

Child's day regimen

Take care of your health from a very early age. Therefore, the regime of the day is so important for children. At this time, habits are formed that will accompany a person all his life. Do not neglect discipline and teach your child to live by the hour. It is necessary to lift the child at 7 am, and to bed at night no later than 21 hours. Children need a lot of sleep. Therefore, children under the age of 6 must sleep even in the daytime. The correct daily routine for a healthy lifestyle in children should include walking, preferably 2 times a day, time for classes and 5-6 meals.

From an early age, you need to accustom your child to daily physical activity. It can be morning exercises and active games every day. The first walk in preschool children is good before dinner, the second - at 17-18 hours. You can go to bed with the baby in the park before going to bed, but do not give him a heavy load. The order of the day for a healthy lifestyle of a schoolboy is adjusted to classes in an educational institution. Day dream is deleted from the schedule, but after lunch the child should have the opportunity to rest. For example, reading a book. The student must go to bed at 21 o'clock to get a good night's sleep before going up at 7 am. Day regimen, as the basis of a healthy lifestyle, is important for every age group.