1, take a deep breath.
Deep breathing can slow down the heartbeat, reduce nervousness and lower blood pressure. Do deep breathing exercises every day from 10 to 15. Besides, whenever you feel nervous or stressed, take a deep breath. Let the air fill your chest and abdomen, and then exhale slowly. Michael. Schmidt, the author of Fatigue and Fatigue, suggested breathing 12 ~ 16 times per minute.
2. Do some stretching exercises slowly.
The effect of stretching exercise is similar to that of deep breathing. It can reduce muscle tension, accelerate blood circulation in the body and help to deliver oxygen to the brain.
At the beginning of each day, do a gentle and moderate stretching exercise to increase your vitality. Bending the spine can speed up the internal circulation. The best stretching exercise is to land on your knees with both hands, and then bend your back into an arch slowly and forcefully.
Hold this position 10 second, and then slowly relax. Or your feet are shoulder width apart, your body leans forward slightly, your knees are bent, your hands are placed in the middle of your thighs, and then you bend down slightly, holding for 10 second, and then you relax. Do it again.
3. Respect the biological clock.
Some of us are the most energetic in the morning, while others are the most energetic at night. "If you need to drink three or four cups of coffee to refresh yourself after getting up, it is probably not an energetic person in the morning." Charles. Kunzlerman says he is the author of How to Maximize Your Energy and Productivity.
4. Eat less and eat more.
When eating, blood will run to the intestine and leave the brain, so we will become dull and don't want to move. Some experts believe that if you eat five or six meals a day and eat very little, your blood sugar will remain stable.
For the sake of energy, don't eat foods rich in fat, such as fat meat and ice cream. It takes a long time to digest these foods, so the blood leaves the brain for a long time. But don't ignore foods containing basic fatty acids, such as fish and nuts. They are very important nutritional tonics.
5. Get more sunshine.
Sunlight can inhibit the growth of melatonin in the body. Without enough sunshine, especially in winter, some people will suffer from seasonal "emotional psychosis", which is a kind of depression that may lead to fatigue.
Healthy physical quality
The goal of healthy physical fitness is to improve health and basic activity ability, and the goal of competitive physical fitness is to pursue the physical fitness needed to create excellent sports results in competitive competitions.
The highest state of physical fitness is the body's adaptation to competitive sports, and sports training is the development of the body's ultimate ability. In order to create excellent sports results, it is necessary to comprehensively train all kinds of physical adaptability that affect sports results and adjust them to the best state.
References:
Baidu encyclopedia-health and fitness