Having a healthy routine is vital for the body and mind. The day yields more, stress levels go down, we feel more willing and we can be more productive at work and at home.
To maintain a healthy routine, it is important to leave old and counterproductive habits behind, such as sleepless nights, unregulated eating and sedentary lifestyle.
We have prepared a complete post for you with nine tips to have a healthy routine and improve your day. Check!
1. Sleep well
Having a quality sleep is a premise for a productive day. A sleepless night can bring chaos to your mornings and afternoons. You get sleepy, unfocused, tired and stress-free.
Sleeping well is important for a healthy routine, because it is at night that the body produces important hormones, such as growth, and fixes memory and learning, which happens during REM sleep – the deepest of all cycles.
To sleep well, create a ritual, which can start with a warm and relaxing bath. Make the room as dark as possible and avoid the blue light coming from TV screens and smartphones. Also avoid caffeine and alcoholic beverages at the end of the day.
Aromatherapy can help you sleep better. Lavender, chamomile and valerian essential oils have properties that help relax, reduce anxiety and fight insomnia. Drip a few drops of oil on the pillow minutes before going to bed.
2. Wake up early
After a peaceful night’s sleep, wake up early! The habit of getting up in the early hours of the morning helps to build a productive routine.
Who is not yet a morning person, but would like to become one, can start with the basics: wake up 2 or 3 hours earlier than usual, have breakfast, do physical activity, cut caffeine at the end of the day, sleep a little earlier than usual time and avoid using electronic devices at night.
It is important to have discipline and follow this routine for a few weeks – including on Saturdays, Sundays and holidays. Over time, your biological clock will understand change and adapt.
Although waking up early can have a positive impact on the routine, it is not a habit that serves everyone, because not all people are more productive in the morning. Pay attention to your pace and what period of the day you yield the most.
3. Drink water
Although it is very clear to everyone that it is necessary to drink water, this is not always put into practice. The importance of hydration lies in the fact that chemical reactions vital to the functioning of our body depend on water to happen.
Dehydration makes it difficult to eliminate secretions, affects cognitive performance and mood, and hinders bowel functioning. For these and other factors, drink water!
Water will keep the body hydrated so the intestine works better, the skin becomes more beautiful and toxins be eliminated. But in what amount? It depends on a few factors, such as:
- Level of physical activity: the more intense, the greater the volume of water.
- Ambient temperature: we need more water in summer and when we sweat.
- Metabolism: people with accelerated metabolism require more water.
- Food: A salt-rich diet needs more water than one with lots of fruits and vegetables.
- Weight: some doctors advocate the consumption of 35 ml of water per kilogram.
A tip is to see the color of urine. If it’s dark yellow, it means you’re taking a small amount.
4. Practice physical activity
The benefits of regular physical activity are undeniable: it improves conditioning, controls blood pressure, decreases risk of diabetes and infarction, increases immunity, contributes to posture, avoids weight gain and fights stress.
Choose the exercise you most identify, which can be walking, dancing, running, swimming, pilates, bodybuilding or crossfit. It doesn’t matter what the mode is, it’s the frequency. Scientific studies and the Ministry of Health recommend that adults do at least 150 minutes of moderate exercise per week or 75 minutes of intense aerobics.
Here are some recommendations for each stage of life.
Time: 180 minutes per day
- Cycling, roller blading or roller blading
- Active pranks
- Go to the playground
Time: 60 minutes per day
- Volleyball, football, basketball
- Swimming, dancing, jumping rope
Time: 150 minutes per week
- Aerobic exercise
- Pilates and stretching
Time: 150 minutes per week
- Aerobic exercise
5. Have a healthy diet
Healthy eating is able to shield the heart from heart attack and prevent diabetes. Include whole grains, fruits, nuts, vegetables, lean meats, skimmed milk, yogurt, seeds in general and olive oil in your food plan. Add antioxidant and high fiber-content foods to meals. Avoid soda, salt, refined carbohydrates (white rice and biscuits), fatty and sweet foods.
The consumption of ultra-processed foods, such as snacks, soft drinks, chocolate and biscuits, is not beneficial to the body. This was the conclusion of a French study with more than 100,000 participants. Research has shown that the intake of these foods is associated with a higher risk of cardiovascular diseases.
A balanced diet contributes to a healthy routine and the benefits will come in the medium and long term.
6. Take time for the family
Find a gap in the schedule to stay with the family. If you have children, make fun outdoor programs or involve the children in preparing a healthy recipe. They’re going to love it!
Over the weekend, how about going out for a bike ride in the park? It is a program that allows complete interaction of the family, besides stimulating the practice of physical activity in children from an early age.
Another tip is to assist the children every day in school chores or simply sit down to chat around the dining table. These daily minutes with the family will be rewarding.
Take a break from the daily appointments to relax a little. This can happen with reading a book, meditation, stretching, a walk in the park, learning something new and with the marathon of a series. Anyway, find an activity to disconnect from the routine.
Take this moment to recharge your energies, making the return to work more productive and full of new ideas. As simple as it sounds, it’s an attitude that will make a difference in building a cool routine.
8. Decrease coffee (or increase tea)
Although caffeine is allied in combating tiredness, excessive consumption can cause health damage. Scholars point out that the indicated is to ingest up to three cups of coffee a day only. Larger amounts tend to cause headaches, insomnia, gastritis, irritation and cardiac complications.
According to EFSA (European Food Safety Authority), doses of 75 mg to 300 mg of caffeine per day are able to improve performance in physical and intellectual activities; the equivalent of between half and three cups of coffee per day.
Alternatively, how about some tea? Mate, black, green and white still contain caffeine, but in smaller doses. You can opt for flavors that are free of the substance, such as chamomile, lemon balm, fennel and fruit.
9. Take care of you
After family care, focus your efforts on your own well-being. Come home and take a relaxing bath, take care of the skin and hydrate your hair. Give this award to body and mind.
Do the ritual before bed to relax even more and get a regenerative night’s sleep to face another morning.
Use these tips for a healthy routine and promote changes in your daily life. You will feel more rested and more willing to surrender at work. Want to receive content about health and wellness? Subscribe to our newsletter!
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