How to make your body better

Improving physical condition requires comprehensive adjustments from five aspects: diet, exercise, daily routine, psychology, and disease management. There are mainly methods such as balanced nutrient intake, regular aerobic exercise, ensuring sufficient sleep, maintaining emotional stability, and regular physical examination interventions.

1. Balanced Nutritional Intake

Daily diet should include grains and potatoes, high-quality protein, fresh vegetables and fruits, and moderate amounts of nuts. Choose whole grains and mixed beans as the main staple food, providing sufficient B vitamins and dietary fiber. Prioritize low-fat sources such as fish, shrimp, poultry, and soy products for protein, and control red meat intake. Dark vegetables account for more than half of the daily vegetable intake, and low sugar fruits such as berries and citrus fruits should be selected. The main cooking method is steaming and stewing, reducing frying and grilling.

2. Regular Aerobic Exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., which can be completed in stages. During exercise, the heart rate is maintained at 60% -70% of the maximum heart rate, which is calculated after subtracting age from 220. Paired with resistance training twice a week, focus on exercising large muscle groups, using elastic bands or weight training. Warm up and stretch before and after exercise, and avoid exercising immediately on an empty stomach or after a full meal.

III. Ensure Adequate Sleep

Adults need 7-9 hours of high-quality sleep per day, with fixed bedtime and wake-up times. Avoid using electronic devices one hour before bedtime. Instead, meditate or soak your feet in warm water. The bedroom environment should be kept dark and quiet, with a temperature controlled between 20-24 degrees Celsius. Nap time should not exceed 30 minutes to avoid affecting nighttime sleep rhythm. Long term insomnia requires investigation of pathological factors such as anxiety and apnea syndrome.

4. Maintain emotional stability

Relieve stress through mindfulness breathing, writing diaries, and other methods. Practice deep breathing for 10 minutes every day. Establish a social support system and maintain regular communication with family and friends. Cultivate soothing hobbies such as calligraphy and gardening, and avoid excessive reliance on online entertainment. When experiencing sustained low mood or anxiety, professional psychological counseling can be sought. Pay attention to balancing work and rest at work, and take a 5-minute break every 90 minutes.

Fifth, Regular Physical Examination Intervention

Basic physical examinations are conducted annually, including blood pressure, blood glucose, blood lipids, and liver and kidney function testing. Increase specialized screening such as gastroscopy and chest CT for people over 40 years old. Patients with chronic diseases need to follow medical advice for follow-up examinations and monitor indicators such as glycated hemoglobin and uric acid. Inoculate influenza vaccine, pneumonia vaccine, etc. to prevent infectious diseases. Seek medical attention promptly upon discovering abnormal indicators to avoid self medication delaying the condition. Improving physical fitness is a long-term systematic project that requires establishing sustainable healthy habits. Pay attention to the timing and quantity of three meals in diet, and avoid extreme dieting or overeating. Choose activities that interest you gradually and avoid sudden intense exercise. The adjustment of daily routine can start with a fixed wake-up time and gradually go to bed earlier. Psychological regulation should accept periodic fluctuations and not excessively pursue perfection. Health management records changes in physical data and regularly evaluates and adjusts plans. Special groups such as pregnant women and chronic disease patients should develop personalized plans under the guidance of professionals.

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