|
»
Good habits that will make you strong and healthy
Author: Mikhail Ziborov - author of the site makefitness.pro. All articles by the author ➤
Habits shape a person. Good habits are the key to success and health, while bad ones are the opposite (which I have already written about - privichki.html). Health can be not only physical but also psycho-emotional. Therefore, the following recommendations will help you improve yourself. They are arranged in sequence, giving you a ready-made action plan. So, here’s what you need to do: 1. Wake up early and at the same time every day Have you heard the saying “wake up with the singing of the first roosters”? Our ancestors experimentally found that waking up early and at the same time can help you find harmony with your circadian rhythms. Awakening hormones will be produced right before the alarm goes off, and the body will have a strict schedule for rest and wakefulness. Getting up before the alarm will reduce the stress of it, since a sudden awakening is a stressor, while a routine will keep you energized. 2. Drink water A mug (or even two) of water right after waking up kickstarts your metabolism and prepares your digestive system for the upcoming meal. Additionally, you'll replenish the lack of clean drinking water during the night. Together, this will enhance digestion and improve your well-being. 3. Take air baths Upon waking, regardless of the season, open a window, balcony, or simply the stoppers throughout the house and let a fresh batch of oxygen in, which your brain desperately missed during the night. Fresh air will not only invigorate you but also serve as a form of air bathing that hardens your body. 4. Take showers It doesn’t matter whether it’s a contrast shower or just cool (or cold) water. The main thing is to do it. Such simple hardening will wake you up in seconds, as adrenaline and noradrenaline know their job. In the long term, this will improve your health, strengthen your immune system, and make your skin thicker and younger. Showers are a simple way to synthesize "cold shock protein" in the body, which contributes to body rejuvenation and slows down aging. But don’t overdo it with the water temperature. 5. Do exercises They don’t necessarily have to be part of a full home workout program. It could even be just one exercise. For example, the “plank” (you can see a full list of exercises here). Hold the plank for as long as you can, and your body will be ready for the upcoming tasks. If you want more, do a short workout (for instance, following the Tabata protocol), go for a short run, jump rope, or simulate jumping on it. Physical activity will not only strengthen your musculoskeletal system but also warm you up after the showers and stimulate lymphatic movement, which stagnated overnight. 6. Do the "vacuum" exercise This point is more of an addition to the previous one but is worth noting separately because the "vacuum" on an empty stomach literally allows you to massage your digestive organs, significantly improving them or bringing them back to normal if they are not functioning well. With training, this serves as an excellent foundation for building up the abdominal muscles. 7. Drink protein This is relevant for everyone—both athletes and non-athletes. Protein is a great and quick source of quality protein that modern people usually don't get enough of. Drinking a protein shake on an empty stomach provides building materials not only for muscles but also for renewing internal organs. Our bodies are protein structures. And if you're following proper nutrition for gaining mass, this will be especially important. 8. Meditate While the kettle is heating, pay attention to your mind and nervous system. Yes, you have recovered after sleep, but you haven't yet tuned in to the upcoming tasks. Meditating doesn’t mean sitting in the "lotus position." Just sit in a chair or on a couch and sit with your eyes closed in complete silence. Prepare yourself for whatever happens today; you will remain calm in any situation, as all diseases stem from nerves. By the way, prayer is also a meditation. And praying people are less susceptible to cardiovascular diseases. Because they remain calm in any situation. Proof of my words: https://www.kp.by/daily/24038/97367/ Doesn't fit? Then draw or engage in any other activity that allows you to turn off your mind and sit in silence. The main thing is not to lie down: you might feel like sleeping. 9. Train your "information filter" This "filter" is called the reticular activating system (RAS or Reticular Activating System). Simply put, it is a barrier that filters out useful (interesting) information for you and useless (garbage that does not concern you and which, in your brain's opinion, may be dangerous). Training this barrier is simple: right after meditation, start visualizing, imagining what you would like – a luxury car and how you drive it, a luxurious house, or simply an absence of health problems. Such manipulations will not give you a car, a house, or improve your health, but they will restructure your brain from perceiving negative information to perceiving positive information. You will notice not "crap" around you, but something good, positive. With this mindset, it's easier to live, and health is stronger. https://sites.google.com/site/asteniaexit/home/retikularnaa-aktiviruusaa-sistema 10. Breakfast Don’t skip your morning meal – it’s very important. Breakfast should be balanced in essential nutrients (proteins, fats, carbohydrates, fiber, and calories). Moreover, it’s better to have breakfast alone with your food: this will allow you to focus on eating (improve digestion) and gradually finish your meditation, smoothly coming out of it. 11. Read If you're short on time, you can combine breakfast with reading an interesting book. Note that this is not browsing news, social media, or checking your email, but specifically reading a book. After work in the evening, you are unlikely to want to read as well, and with such daily readings, you can boost your brain or read what you wanted. After all this, you can confidently start your responsibilities, tasks, and plans.
As additional sources of information, you can use: SIMILAR ARTICLES
COMMENTS |