A lifetime of health and peace is everyone's long-cherished wish, hoping that a short life will not be plagued by diseases, in fact, this is not a problem, as long as you do a good job in health care. The health care mentioned here is not to spend a lot of money to buy health care products, but to pay attention to the small details of life, as long as you master the following points, you can make your body stronger and healthier.
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1. Drink a glass of water on an empty stomach in the morning
After waking up in the morning, drinking a cup of warm water of 20 ~ 30 ° C on an empty stomach can replenish the water needed by the body in time, dilute the viscous blood, moisturize the intestines, and turn on the power for the whole day.
2. One minute running time
By taking a minute out of the day to run, bone health levels also increase. Especially after menopause, women lose about 1% of bone density per year, and insisting on running can increase bone density and delay bone loss.
3. Squat
Taking a minute out of the squat, also known as the squat horse step, over time can enhance the strength of the core muscle group, but also can also increase the strength of the lower limbs. However, you should master the correct squat method, first spread the two feet as wide as the shoulders, and then bend the knees and squat to ensure that the two feet are balanced and forced. Perseverance can also strengthen the ankles, buttocks, and spinal mobility, and speed up the blood flow throughout the body.
4. Dry in time after washing hands
It is well known that frequent hand washing can remove most germs, but it should be dried immediately after washing hands, because wet hands are more likely to invade.
5. Apply sunscreen
Whether it is cloudy or sunny, apply sunscreen 15 minutes before going out, which can reduce the damage caused by ultraviolet rays to the skin, delay skin aging, and reduce the chance of skin cancer.
6, one minute to read the watch
Taking a minute to concentrate on watching the stopwatch move can help calm the body and mind and relieve stress at work.
7. Use a toothbrush
Food debris is most likely to remain between the teeth, and bacteria are easy to accumulate in this area, so you need to floss it after each brush. If you are not accustomed to flossing, you can also choose a toothbrush, which uses the strength of high-pressure water to remove dirt on the surface of the tooth and between the teeth.
8. Stand up and move
Sitting still for a long time can weaken blood circulation, make toxins accumulate in the body, damage blood vessels, and increase the burden on the heart, so you should stand up and move every 30 minutes of sitting.
9. Do stretching of the shoulders
Shoulder stretching is easy to cause muscles and ligaments to sprain, so it is advisable to do shoulder stretching from time to time. First sit in a proper position, with your shoulders sagging naturally, pull your shoulders back as far as you can, hold them for 5 seconds, and then repeat several times. Sticking to it strengthens the back muscles and relieves back pain.
10. lifting exercise
Whether sitting, standing or lying down, you should consciously do lifting exercises, that is, constantly contract and relax the anus. Insisting on levator exercises can improve pelvic floor muscle strength and prevent prostatitis and stress urinary incontinence.
Tips
It is not difficult to do the above few small things, it is important to persevere. In addition to the above points, it is also necessary to ensure enough sleep every day, and take a few minutes to take a nap at noon, which not only relieves physical fatigue, but also improves the study or work efficiency of an afternoon. In addition, it is also necessary to regulate the diet, can not overeat, feel seven points full on the line. In addition, manage your emotions well and don't be dominated by bad emotions so as not to weaken your immunity.
Family doctor online special article, unauthorized reproduction
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