Yenza izinyathelo ezingu-10,000
Ukuvimbela isifo senhliziyo nokugcina isimo esihle somzimba, hamba ngangokunokwenzeka ngezinyawo. Ukuhamba okuhle - ubude obungamakhilomitha angu-3-5, okuyizinyathelo ezingaba ngu-10 000.
Dlala isidlali esingaphansi kwehora
Kungakhathaliseki ukuthi kungaba mnandi kangakanani ukugibela umzila ongaphansi komculo futhi uhlale edeskini lakho kumdlali, kufanele uhlale ukhumbule ukuthi ukusetshenziswa kwe-headphones-studs kuholela ekuthuthukiseni ukulahlekelwa kokuzwa kwezinzwa. Futhi uma kunjalo, ukuzwa akugcini nje ngokubi kakhulu - akusekho ngaphansi kokuthola kabusha. Ngakho-ke ukunciphisa ukusetshenziswa kwezigxobo ezingeni eliphansi noma ukuzishintsha ngokuphelele nge-volumetric studio headphones ezingahambisani ngokuqinile emgodini wezindlebe futhi ungaphazamisi ukujikeleza kwe-air, okubaluleke kakhulu.
Gcina ifoni ephathekayo kude
Beka ihendisethi endlebeni yakho kuphela ngemuva kokuthi uxhumano lwenziwe, futhi ungathwali ifoni emaphaketheni e-jeans, amajackethi noma ama-blouses. Ngokuqhubekayo ucingo luvela ezingxenyeni ezibalulekile ezifana nobuchopho, inhliziyo, isibindi, izinso, buthakathaka imisebe ye-electromagnetic kanye nengozi encane yokuphula umthetho emsebenzini walezi zinhlelo.
Hlala okungenani amahora angu-8
Umshini wokulala ophilile uqinisekisa ukukhiqizwa okufanele kwe-hormone melatonin, umlawuli oyinhloko wezingoma eziphilayo emzimbeni. Ukulala kunciphisa inqubo yokuguga, ngakho-ke singasho ngokuqiniseka ukuthi ukuphumula kwamahora angu-8 kwandisa impilo okungenani iminyaka emihlanu.
Shintsha izinwele zezinwele ezicathulweni ze-ballet
Ukugqoka izithende kungalungile izinyawo futhi kungaholela ekuthuthukiseni izinyawo ezinamafutha ngisho nokuguqulwa kwamajoyina. Ngakho-ke, ukuhamba ngezintendeni nsuku zonke akunconywa: okungenani kwezinsuku ezintathu kwezingu-7, ulahle iziqu ngenxa yezicathulo endaweni eyodwa. Uma izithende ziphoqelekile ehhovisi lakho, gcina i-roller massage ngaphansi kwetafula bese ugeza izinyawo ngezikhathi ezithile. Futhi kusihlwa "kosuku ezintendeni", qiniseka ukuthi wenza ibhuloho elifudumele (imizuzu engu-10) ukubuyisela ukujikeleza kwegazi, futhi emva kwamaminithi amahlanu ugoqa izinyawo zakho.
Iya esitolo ngesikhwama
Ukuze unciphise umthwalo emgodini ngesikhathi sokuthengwa kwamasonto onke, ngisho nezikhwama ezilula kakhulu kufanele zigqokwe ezandleni zombili ukuze isisindo sisakazwe ngokulinganayo. Isikhwama sokudla esitokisini esiye senziwe imfashini ngenxa yomzabalazo wezikhwama zeplastiki ezingekho emvelo nakho kuyingozi, ngoba linikeza umthwalo olinganiselwe ohlangothini olulodwa. Okukhethwa kukho okuhle - ibhakha.
Bhukuda futhi udansa
Ukubhukuda, ukugijima, ukuhamba ngebhayisikili nokudansa - yilo mithwalo yemvelo engcono kakhulu yokuphila isikhathi eside. Khumbula ukuthi kuyasiza kakhulu ukusebenzisa isisindo semithwalo esindayo esingenakuguqulwa isikhathi esithile kunezinhlelo ezishaya izingcingo ezishayelwayo ngezikhathi ezithile. Ezemidlalo zaziwusizo, azidingi kakhulu kuwe futhi ungakhohlwa ukubheka umlingo wokushaya kwenhliziyo - ukushayela akufanele kudlulele ama-beats 135 ngomzuzu.
Hlanganisa amaphepha kwideskithophu
Uma ucabanga ukuthi ngabe ikhibhodi ingcolile kakhulu noma awukwazi ukuyihlanza, khumbula ukuthi ekhi ngayinye kunenani lama-microphone angu-1650. Lokho izikhathi ezingu-70 ezingaphezu kuka-1 cm wezocansi endlini yangasese yomphakathi. Thatha isimiso kanye ngenyanga ukuze usule ngokucophelela ideskithophu yakho kuphela, kodwa konke okukuyo.
Ukuhlela usuku lokuzila
Ukuvimbela phambili kwanoma yiziphi izifo ezingezona ezithathelwanayo, kuhlanganise nezifo ezingokwemvelo - ukudla okunengqondo. Ngesikhathi sokuphila, kufanele uhambisane nokudla okulinganiselayo, okufaka inani elikhulu lezithelo nemifino kanye nenani elincane lamafutha wesilwane nama-carbohydrate alula. Ngaphezu kwalokho, kanye ngenyanga ukuthuthukisa umzimba wesisindo kanye nokuhlanza okungcono kwe-slags, kubalulekile ukuhlela usuku lokulayishwa, isibonelo, i-kefir. Kungaba kuhle ukuhlaziya isidingo sakho somuntu siqu se-macronutrients (leyo nsizakalo inikezwa emakamelweni okuthola umphakathi ku-National Health League mahhala noma ku-Research Institute of Nutrition ye-RAMS) ukuze uqonde ukuthi mangaphi amaprotheni, ama-carbohydrate namafutha ayadingeka kuwe.
Linganisa ingcindezi
Manje bese ufaka i-tonometer akudingekile. Kodwa kunengqondo ukuhlola ingcindezi kanye ngenyanga ukuze uqiniseke ukuthi izinkomba zingaphakathi kwemingcele yakho, ngoba ukuphakama kwengcindezi, kuphakamisa ingozi yezifo zenhliziyo. Uma ngezikhathi ezithile i-tonometer ibonisa izibalo ezihluke ngokuphelele, qala ukuyisebenzisa kathathu ngenyanga.
Hlola amehlo akho
Ungakhohlwa ukuvakashela i-ophthalmologist ukuthola ukuthi usengumuntu we-zorki. Futhi ngemva kweminyaka engu-40, hlola futhi ukucindezeleka kweso. Uma umbono wakho uphakathi "noyedwa", hlola njalo - njalo ezinyangeni eziyisithupha noma njengoba udokotela olaphayo ekhuluma.
Yenza ukuhlolwa
Unyaka ngamunye, nikela ngegazi ukuhlaziywa kokuqukethwe kweglucose kuwo, uma unesisindo esinzima noma kukhona abantu abanesifo sikashukela phakathi kwezihlobo zakho eziseduze, futhi uhlole izinga le-cholesterol njalo eminyakeni emi-3-5 uma othile emndenini ejwayele izifo zenhliziyo .
Vakashela i-dermatologist
Yiya ku-dermatologist njalo ngonyaka ukuhlola ama-moles amasha noma aqalayo, amabala we-pigment nanoma yiziphi ezinye izilonda zesikhumba. Konke lokhu kuyadingeka ukuze unciphise ingozi yokuthuthukisa i-melanoma, okutholakala kakhulu emantombazaneni amancane.
Thatha iholidi
Ukuphazamiseka ukuthi ukubhekana nokucindezeleka okufushane futhi okungabalulekile, njengokuthi, ukujwayela nabazali besoka noma ukulayisha okufanayo "usuku lwe-kefir", kuholela ekusebenziseni amandla amakhulu omzimba, kanti ukucindezeleka okuqhubekayo kuhlobene, kuthiwa, ngesimo esingenakukhathazeka emsebenzini, kunciphisa impilo okungenani iminyaka emithathu. Qinisekisa ukuthi angaphansi kwesisodwa ngonyaka uthatha iholide lamasonto amabili, ukhumbula ukuthi injabulo nenjabulo yandisa impilo yethu iminyaka eyisikhombisa nengxenye. Futhi okubaluleke kakhulu, usuku nosuku uzizwele futhi wenze konke ukuze uphile impilo enhle, ujabule futhi njengomphumela - isikhathi eside. Ukuthola inja yenye indlela yokuphila isikhathi eside: empeleni, kuyo ngokuvamile uzovakashela umoya omusha nokumomotheka.