Optimal daily routine for pensioners. Proper sleep and biorhythms: compose the ideal daily routine Daily schedule for an adult

Don't be discouraged if at first you can't follow the entire schedule. Over time, these things will turn into habits that will not be so easy to get rid of.

6:00. wake up

Wake up and drink! If possible, immediately plunge into the rays of sunlight.

6:15. Think good

Think of two or three things in your life - no matter how significant - that you are grateful for. You will be surprised how quickly your anxiety about the day ahead will disappear.

6:30. start moving

Do a few to get the blood moving. Then energize yourself with a protein shake, oatmeal, Greek yogurt, or eggs, especially hard-boiled eggs, to keep you going until lunchtime.

8:00. Get out of the house

When you get to work, you can listen to a podcast or audiobook. It is better to choose something unfamiliar - this will help to learn new things and maintain the freshness of the mind.

If you can't enjoy your listening experience on the road, do something useful. For example, think of a to-do list for the day, or mentally rehearse an upcoming presentation.

9:00. Get to work

Organize the workflow so as not to overload yourself and not waste the positive energy generated in the morning. Once you've got your to-do list ready, turn off your phone, log out of email and social media, and get to work. As a last resort, try turning on Do Not Disturb every 90 minutes.

12:00. Restore energy

Use lunch time to restore not only the body, but also the mind. Go back to what you listened to or read in the morning, or try some meditation. If you are an extrovert, then chat with colleagues - this way you will fill yourself with energy even more.

If you have to dine at the computer while working at the same time, then at least let there be food. It could be a fresh vegetable salad, a lean meat roll, or just a peanut butter sandwich on whole wheat bread.

15:00. Take a break

No one canceled the afternoon performance decline, but there is no reason to give it all completely. Instead of eating something sweet or drinking an energy drink, take a break and take a short walk - at least near the office.

If the craving to eat something is irresistible, then give preference to complex carbohydrates and lean proteins. The former contribute to the release of energy, the latter make you more alert. A great option is whole grain crackers with cheese, dried or fresh fruit, raw vegetables with hummus, or a nut mix.

18:00. go home

The work day is over, so leave work at work. It's time to relax. If you don't like morning exercise, then it's time to go to the gym or go for a long walk with the dog. Alternatively, go somewhere where you can interact with people. Any activity that helps you forget about work will do.

19:00. have dinner

It is best to eat at least three hours before you go to bed, otherwise the food will not have time to be digested before bedtime. Avoid foods high in fat and carbohydrates. Good sleep aids include salmon, whole grains, yogurt, and bananas.

You may feel sleepy after swallowing a huge slice of pizza or a triple cheeseburger. But a restless "food coma" will never replace your healthy sleep. And, of course, try to avoid alcohol.

21:00. Relax

Meditation, a warm bath, a cup of herbal tea, or just a good book can help you unwind before bed. Try not to watch TV at night and do not check work documents on the computer. The blue light that comes from the screen disturbs and prevents the brain from producing melatonin, a natural hormone that promotes good sleep. As a last resort, use a feature on your computer or smartphone that reduces blue light to a minimum.

22:00. Go to bed

No matter how hard you try to shield yourself from daytime stress at night, it can still overtake you. Various little things help in the fight against him. Turn the alarm clock with LED screen to the wall, and let the bedroom be (about 18 ° C) and dark (lack of light also helps to produce melatonin). Do not think about how to fall asleep as soon as possible - just breathe.

If sleep is still in your eyes, turn on relaxing music or white noise, write something in your diary, or do a small and boring task that you constantly put off.

Sometimes it may seem that 24 hours a day is not enough to do everything. A properly drawn up daily routine will allow you to clearly plan the day so that there is still free time.

What you need to know if you do not know how to make a daily routine?

There are four basic rules. First, plan your future day in the evening. It is good to do this schematically and put the sheet in a conspicuous place. So you can save time. How to do everything? Here is a sample daily schedule:

• 7.00 - rise.
• 7.00-8.00 - morning exercises, hygiene procedures, breakfast.
• 8.00-12.00 - work.
• 12.00-13.00 - lunch, rest.
• 13.00-17.00 - work
• 17.00-19.00 - sports.
• 19.00-20.00 - dinner.
• 20.00-22.00 - personal time, family the next day.
• 22.00 - going to bed.

Secondly, plan only those things that you enjoy doing. If you do something that you don't like, then you will quickly get tired and begin to feel uncomfortable. Third, get your priorities right. Get yourself a diary (dated) and write things down in order of importance. For example:

1. Issues that need to be addressed immediately.
2. Important but not very urgent matters.
3. Tasks that can be completed on another day. A dated diary is necessary not only for setting goals, but also for various ideas that come to your mind. It is impossible to remember everything, and this method will allow you not to miss important thoughts.

Fourth, find time to relax - this is a must. However, if there are unfinished tasks left, try to solve them on the day off, because tomorrow you will have to work again.

Time is money

Every business person knows how to make money. But how to manage time - units. There is even a special science - time management. She is taught by those who do not know how to make a daily routine so that time works for a person, and not vice versa. It is necessary to start with the analysis and detection of holes into which useless pastime flows. It may only be ten or fifteen minutes. However, even they are important. Just they may not be enough to complete the tasks set for the day. The second thing to do is to set goals for yourself: both short-term and long-term. It is clearly formulated desires that move a person to achieve them. Otherwise, success will not come. After that, you can plan your time. There are seven very powerful tips to help you get the job done:

• The 70/30 principle. It's impossible to plan the whole day. Allocate 70% of your time and schedule tasks. Leave the remaining 30% for unforeseen circumstances and force majeure.
• Today - for tomorrow. Do not be too lazy to draw up the future one in writing. This will allow you to correctly allocate time and arrive at scheduled meetings without delay. At the end of the business list, you can write commendable phrases: "You're done! But don't relax!" or "Keep it up! But there's still a lot to do!" They will encourage you to solve your problems.
• Remember that the main activity occurs in the morning hours, so try to plan most of the activities for the pre-lunch time. Psychologically, it becomes easier when you realize that half of the tasks have already been completed, and there is still a whole day ahead. Then you can devote a short rest and personal calls. And after the meal, hold a couple of not very important business negotiations or a small meeting.
• Take breaks! Be sure to rest every hour for 10-15 minutes. This method will allow you to work more productively and not get tired ahead of time. In moments of relaxation, it is not necessary to lie on the couch or smoke in the toilet. Use this time to your advantage: stretch, water the flowers, rearrange the folders on the shelf, read the press or get some fresh air.
• Realistically evaluate your capabilities. To achieve unattainable goals, you will spend a lot of time and health. Set yourself tasks that you can definitely solve.
• Always clean up your workplace at the end of the working day. This will save you a lot of time in the future and will allow you to put your thoughts in order. Always keep important things in the same place and freely available.
• Get rid of the things you don't need. A person is used to leaving "for later", suddenly come in handy. Look around you, if you haven't used something for several months, don't hesitate to throw it in the trash.

To plan your time, you can keep a diary, a notebook or a regular notebook. Write down your goals and objectives, thoughts and ideas. And be sure to make your own schedule. A successful person can be seen from afar!

Owl or lark: it matters

Scientists have long divided people into two categories, depending on the degree of their productivity at different times of the day. It is the latter who wake up easily in the morning. In the early hours they are alert and active, but by the evening they get tired and cannot do important things. Owls, on the contrary, are hard to wake up, and their maximum activity is achieved in the evening and at night. Obviously, when planning the daily routine, it is necessary to take into account the psychotype of a person. And, for example, important meetings for "owls" should not be scheduled for the morning hours.

However, in the modern world, "larks" have an easier time, since basically all work in the office or in production begins in the early morning. Scientists are sure that any person, in principle, with a great desire, can change his biorhythms. Each of us is capable of turning from an "owl" into a "lark". However, this will require willpower, patience and the ability to adhere to certain rules in achieving the goal.

The biological clock

Regardless of which biological type a person belongs to, in any case, he obeys the basic laws of nature. And they say that at different hours our body behaves differently. And in order to properly use time, having time for everything, you need to know about it. The biological clock begins its work long before you wake up. It looks like this:

• 4 am. The body prepares for awakening, cortisone, the stress hormone, is released into the bloodstream. This time is dangerous, as there is a high probability of heart attacks, exacerbation of chronic diseases, bronchial asthma, etc.
• 5.00-6.00. Metabolism is activated, blood sugar and the level of amino acids rise - the body "starts" the work of all systems.
• 7.00. An excellent time for breakfast, as food is easily and quickly converted into energy.
• 8.00. The daily peak of the pain threshold is reached. At this hour, toothaches intensify, the head hurts with particular force, and bones break. It is better to postpone the appointment with the dentist for a time in the afternoon, when unpleasant syndromes will not be so pronounced.
• 9.00-12.00. By this time, energy reaches its maximum, the brain works well, blood circulation increases - the optimal period for fruitful work: both mental and physical.
• 12.00-13.00. Lunch time. The stomach digests food well, but brain activity is noticeably reduced. The body begins to require rest.
• 14.00. The performance is still reduced. However, this is the best time for dental treatment.
• 15.00-17.00. Blood pressure rises again, mental processes are activated, a peak of efficiency is observed.
• 18.00. The optimal time for dinner is to allow the body to digest food before bedtime.
• 19.00-20.00. This watch is ideal for taking antibiotics. The nervous system is the most sensitive. The watch is designed for quiet family affairs or friendly gatherings.
• 21.00. This period is suitable for memorizing a large amount of information, as the brain is tuned for memorization.
• 22.00. Great time to fall asleep. The body is set to restore strength and energy for the next day. If you fall asleep now, you will have a sound and healthy sleep.
• 23.00-1.00. Metabolic activity decreases, the pulse slows down, breathing is even. Deep dream.
• 2.00. At this time, you may feel cold, as the body becomes especially sensitive to lower temperatures.
• 3.00. The hour when suicides most often occur. People have depressive thoughts. Better go to bed if you haven't already done so.

Plan your daily routine according to your biological clock. Then everything will work out for you!

The Jack Dorsey Experience

Jack Dorsey is a successful entrepreneur and founder of the social network Twitter. At the same time, he is acting director of the world-famous Squer company. How does he manage to combine work and leisure? It is likely that few people will like the daily routine of a businessman. But Jack's experience is truly impressive. He works 8 hours at each job, that is 16 hours a day. However, only from Monday to Friday. The remaining two days he leaves to rest. His success lies in the fact that he draws up a thematic work plan for each day, which he strictly adheres to. At the same time, he performs the assigned tasks in both companies. A manager's day looks something like this:

1. On Monday, he is in administration and management.
2. Tuesday is dedicated to manufactured products.
3. On Wednesday, Jack is busy with marketing and public relations.
4. Thursday is aimed at establishing and maintaining relationships with business partners.
5. On Friday, new employees are recruited and general organizational issues are resolved.

Of course, the daily routine of a successful person is very similar to the schedule of a workaholic. However, he always finds time for walks in the fresh air and for relaxation.

Daily routine of a successful person. Example: Winston Churchill on working from home

Everyone understands that Winston Churchill, as the head of the British government, had an irregular working day. However, despite everything, he managed to keep up with everything and stick to his daily routine. You will be surprised, but, waking up at half past seven in the morning, Winston was in no hurry to get out of bed: lying down, he read the latest press, had breakfast, sorted out his mail, and even gave out the first instructions to his secretary. And only at eleven o'clock did Churchill get up, go to wash, get dressed and go down to the garden to take a walk in the open air.

Lunch for the head of the country was served at about one in the afternoon. All family members were invited to the feast. For an hour, Winston could communicate with them at ease and enjoy the company of loved ones. After such a pastime, he began his duties with renewed vigor. Not a single working day of Winston Churchill passed without a long day's sleep. And at eight o'clock, relatives and invited guests again gathered for dinner. After that, Winston again closed himself in his office and worked for several hours in a row. Thus, the head of the British government managed to combine work with personal communication with family and friends. And this certainly made him a man not only successful, but also happy.

Daily routine for working from home

The daily routine of a businessman working from home is extremely important. The nature of the activities of some people allows you to work remotely, even without leaving home. As a rule, such workers are not accustomed to taking time to plan their working day, although for them this would be most welcome. Often they work at home without any mode: they sit at the computer until late at night, then wake up well after noon, broken and lethargic. Such workers are unlikely to ever become successful. Another thing, if you adhere to the correct daily routine, you can achieve success in your work. And also to be happy in your personal life and at the same time maintain your health. Here is an example of how to create a daily routine:

• You need to get up early, no later than 7 o'clock in the morning. After waking up, take five minutes of morning exercises, take a shower and have a hearty breakfast. After that, you should not immediately rush to work. Rest a little more, let the body wake up and tune in to the working mood.
• You can work from 9 to 12. Do those things that require mental stress, as at this time memory is activated, efficiency increases and the brain works better.
• 12.00-14.00 - Devote these two hours to preparing dinner, eating and after-dinner rest.
• After that, you can start working again, but no later than until 18:00.
• From 6 pm to 8 pm, dedicate yourself to activities that bring you pleasure: walks in the fresh air, activities with children, reading fiction, etc.
• At 20.00 you can have dinner with the whole family and gather at the TV to watch an interesting movie.
• It is necessary to go to bed no later than 22 hours, because the next day you will have to wake up again early.

As you can see, the whole work is devoted to 6-8 hours. However, it is precisely this kind of your daily routine that will allow you to perform it effectively and without compromising your health and personal life.

How to fall asleep quickly?

Obviously, a full and sound sleep affects our activity throughout the day. Therefore, it is important to go to bed on time and be able to fall asleep. Follow these tips:

1. Read an interesting book before bed. It is much more useful than watching TV or searching for news on the Internet. While reading, the brain relaxes, and it is easier for a person to fall asleep.
2. Finish sports a few hours before the desired sleep. This is necessary so that blood pressure returns to normal, muscle activity decreases and the body is ready to rest.
3. Walking in the fresh air will favorably affect the time of falling asleep.
4. Don't eat heavy meals before bed.
5. Before going to bed, ventilate the room well.
6. Always wake up at the same time in the morning, even if you still feel like taking a nap.

Obviously, a well-rested and well-rested person has a healthy appearance. He is cheerful, cheerful and set up for a productive solution of tasks during the working day.

A housewife is a person too

If it seems to you that a woman who sits at home with or without children does nothing, then you are deeply mistaken. In order to understand how busy a housewife is every day, it is enough to visit her place once. Therefore, time planning is as important for her as the daily routine of a successful person. This will help carve out at least a couple of hours for personal affairs and not become a slave of the household. In order to systematize her work at least a little, a woman is invited to keep special records. The table below shows how the scheduled activities should be ranked.

As you can see, it is necessary to make a plan for important and not so important things every day. They will be performed regardless of daily duties in the form of cooking, washing dishes, walking with a pet, and so on. Cleaning the whole apartment every day, you quickly get tired of doing everything superficially. We offer you to pay attention to one room per day. However, this must be done carefully and responsibly. So you will kill two birds with one stone - you will practically not have to do a general cleaning and you will not get tired to the same extent as cleaning the entire apartment as a whole.

Let small things include such goals as changing bed linen, transplanting flowers, and more. Try to do your daily chores in chronological order. So you will reduce the time to solve them. For example, when you get up in the morning, make your beds first, and then start preparing breakfast. Wash dirty dishes immediately after eating, and do not save them all day (unless you have a dishwasher).

Remember! You must have at least one day off. Don't plan anything big for Saturday and Sunday. Write down on a schedule the things you can do with your family. For example, going to the grocery store. Be sure to involve your household in the work and do not hesitate to ask your husband for help. Fill out this table for the week ahead. Then you will learn how to systematize yours and will be able to find time for walks with friends, shopping for clothes and other pleasant things.

Work - time, fun - hour

Impossible to work without interruption. Even a business person needs to arrange at least one day off. We will show you how to spend it for the benefit of yourself and your family:

1. A working person spends too much time in the office or office. Because he just needs forays into the fresh air. A day off is the best time for this! Go on a picnic in the nearby forest with your friends. Gather berries or mushrooms. In the summer, be sure to go to the beach to the lake or the sea. Take a boat trip on a catamaran or boat. Play beach volleyball or rent bikes. Whatever you do, it will certainly benefit you.
2. On weekends, the city often organizes various kinds of fairs, festivities or just small themed holidays in the park. There you can participate in competitions, enjoy the performance of actors, listen to live music, eat cotton candy or popcorn, meet old friends.
3. Movies are also a great excuse to relieve the stress of the past busy week. Choose the movie that will be of interest to the whole family. And after the cinema, you can go to the nearest cafe and treat yourself to delicious pizza or ice cream.
4. If the weather is unlucky for the weekend, you can stay at home and play board games. Or watch your favorite show. Reading an interesting book will also bring a lot of pleasure.
5. You can plan a shopping trip for the weekend. And so that it does not look too casual, assign each family member to be responsible for a specific department in the retail facility. And order to strictly adhere to the shopping list.
6. Saturday and Sunday are great times to receive guests. And, of course, don't forget your parents. They also need your attention and care.

If you are a business person, do not neglect the rest. Be sure to plan your day off. This will allow you not only to keep your nerves and health, but also to start the next working week with renewed vigor and fresh thoughts. Thus, in order to achieve the intended result, you need to learn how to manage your time. Your daily routine and how many tasks you have time to solve depends largely on how competently you can plan your time.

To do this, get yourself a diary and be sure to make a regimen that you will strictly adhere to. Study the experiences of successful entrepreneurs and follow the tips that are right for you. Determine your biorhythms and make a daily routine based on your capabilities. Correctly prioritize, this will save time and energy to complete minor tasks. And do not forget about sleep and rest. This is a mandatory component of the daily routine of a successful person.

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According to sleep expert Michael Breus, understanding your sleep patterns can help you be more efficient and less tired. Based on observations of patients, he identified 4 chronotypes: "bears", "lions", "wolves" and "dolphins".

Bears are 50-55% of people. They have a normal sleep schedule, but they often do not get enough sleep. On the eve of Monday, they go to bed late and cannot get into a rhythm all week.

The main rule: bears should not sleep more than 8 hours (even on weekends).

Daily routine for bears

Morning: from 7:00 to 11:00

• Wake up and disperse the blood with exercises (8-10 minutes) - this will help you quickly recover.
• Eat a hearty breakfast and drink coffee - this will help not to overeat in the evening. And extra calories in the morning will give energy for the whole day.
• Plan out the day.

Maximum availability: from 11:00 to 18:00

• First, it is better to do those things that require more strength and concentration. You will make them faster and better.
• Closer to dinner, the forces will begin to leave you. Therefore, it is advisable to go outside and take a walk. Bright light and the sun will drive away drowsiness and bring the body into a state of readiness.
• Around 12:00 - lunch, which will give a second burst of energy to finish important work.
• By 14:00 the brain will start to get tired. Therefore, by this time it is better to make appointments, brainstorming sessions and snacks that will help you to hold out until the evening.

• The best time to exercise. It will be hard to get started, but you will get used to it quickly.
• After training - a light dinner: more protein, less carbohydrates.

End of the day: from 22:00 to 23:00

• It's easy for bears to stay up late, but it's hard to get up the next day.
• Therefore, at 22:00 put away gadgets, and at 23:00 turn off the lights.

"Lions"

"Lions" are 15% of people. They get up early, sometimes even before sunrise. Do 80% of the work before most people wake up.

Daily routine for the "lions"

Morning: from 5:30 to 10:00

• Breakfast high in protein and low in carbohydrates.
• After breakfast, before the rest wake up, is the best time for meditation or fitness.
• Coffee will be available around 10:00.

Maximum availability: from 10:00 to 17:00

• Since breakfast was 3-4 hours ago, it is worth having a light snack (cottage cheese, protein bar or yogurt).
• The peak of your performance. This is the best time to dive into work.
• Do not transfer meetings to the end of the working day (then you will no longer have the strength). Make appointments for lunch.
• After lunch, you will still be full of strength and energy. Before 14:00 try to catch as much as possible. After 15:00 switch to easier tasks.

After work: from 17:00 to 21:00

• By 17:00 you will begin to have a strong decline in energy, and at this time it is better not to work.
• After 17:00 is a good time for fitness, which will give you a burst of energy.
• Be sure to eat a balanced and healthy dinner.

End of the day: from 21:00 to 22:30

• Eating healthy and exercising will give you the energy to spend an evening with friends.
• At 22:00 you can go to bed.

"Wolves"

Wolves are 15-20% of people. They hate the morning, they stay up late, and in the morning they rearrange the alarm clock several times. They are often late for work and drink 3 strong espressos to somehow recover.

Daily routine for "wolves"

Morning: from 7:30 to 12:00

• Set 2 alarms 20 minutes apart. The first alarm will wake you up, and the second will help you recover.
• Get out on a balcony or where there is a lot of bright light and drink some water. This will help you finally come to your senses and stop hating everything and everyone.
• It's better to walk to work. You need a 20-40 minute walk. At this time, it will be better to think and you will completely wake up the body.
• At 11:00 you can finally eat and drink coffee.

Maximum availability: from 12:00 to 20:00

• Postpone the main work until 13:00, then slowly get involved in problem solving and communication.
• At 14:00 you will be at the peak of efficiency. Complete challenging tasks, brainstorm and make plans.
• At 17:00 you are still full of energy. Have a snack or lunch and get on with your work. This is a good time for creative tasks.

After work: from 20:00 to 23:00

• After work, at 19:00, is the best time to go to the gym.
• 20:00 - dinner.

End of the day: from 22:00 to 0:00

• It is easy for you to stay awake until late at night, so by 23:00 it is better to turn off all gadgets, and turn off the lights at 0:00.

Maximum availability: from 10:00 to 18:00

• Have some coffee. But choose coffee with less caffeine and in small amounts.
• Between 10:00 and 12:00 is your peak performance time. Now it is good to work on the most difficult tasks.
• After lunch, the energy will start to leave you. Therefore, it is important to go out into the sun and walk for 20 minutes.
• Until 18:00 you will again have the strength to do important tasks.

After work: from 18:00 to 22:00

• Grab a light snack (banana, protein shake, or salad) and head to your workout. Just do not do strength exercises - they will not let you fall asleep on time.
• Have dinner at 19:00. This is also a good time to hang out with friends, partner or family members. This is the perfect time for you to resolve conflicts and brainstorm ideas.

End of the day: from 22:00 to 0:00

• By 10:00 pm put away all gadgets, take a hot bath, read.
• Go to bed by 0:00. It may be difficult for you to fall asleep immediately, you will have to toss and turn for a long time. Try to change position, sit or lie down until sleep comes.

Why do pensioners need a day regimen? Older people after going on a well-deserved rest are not in a hurry to work every day.

They have a lot of free time to take care of themselves and maintain order in the house.

But, despite the opportunities that have opened up, many retirees are morally creeping and physically blooming.

Why is daily routine important in old age?

Work sets the rhythm of life. Over the years, everything has been built around her - vacation plans, clothes, hair, time to get up and go to bed, where to live.

And when a person is left without work, there is a loss of orientation, a loss of goals. A long-awaited retirement can turn into a protracted or longing.

And instead of enjoying the rest, older people often feel lonely and abandoned.

A sharp change in lifestyle, a decrease in material security, and a lack of constant contact can lead to prolonged depression.

Planning activities will help you survive the critical period, and rebuild on new tracks.

The daily routine for an elderly person allows you to maintain control over your own life and change according to new realities.

You need to plan your day in such a way that there is time for sports, and for communication, and for relaxation.

Daily routine for a pensioner, expert advice:

In the morning after getting up, it is better to take 1 glass of water to which add a teaspoon of apple cider vinegar and a teaspoon of honey. In old age, you need to drink 1.5-2 liters of water per day.

Water with vinegar and honey:

• liquefies bile:
• reduces the likelihood of gallstones;
• improves metabolism;
• contributes to cell performance.

Another option is a morning glass of warm milk with 1/2 teaspoon baking soda. This composition improves immunity, removes poisons from the body, reduces the risk of fungal diseases.

The day should start with gymnastics. It awakens all organs of the body, promotes the mobility of the spine, removes toxins from the body. Charging should be light so as not to damage the joints.

Proper nutrition is an essential part of a healthy lifestyle

Do bends, squats, stretch your arms and neck. Physical exercises are best combined with self-massage of the legs, neck, and back. To do this, you can purchase special devices.

After - shower. In the water, you can do some more useful exercises:

1. Pour water into the bath a little above the ankle and take a few steps back and forth.
2. Rub the body with a massage brush.
3. Take a contrast shower, alternating hot and cold water.

After a shower, walk around the apartment for 5-10 minutes. Approximately 20 minutes before breakfast, you should take vitamins and minerals selected by your doctor.

If an elderly person suffers from pressure, heart or liver, it can be advised to drink a cup of herbal tea, as well as dietary supplements.

Elderly people need to pay special attention to their diet. Meals should include vegetable salads, dairy products, meat and fish. It is better to give up fast food, fried, spicy and salty foods.

A well-started morning will give you energy for the whole day. It is better to make a plan for the next day in advance, then you can do a lot. Dacha, grandchildren, activities, hobbies - older people have many interests.

But you don't need to overdo it. In the middle of the day you should give yourself a little rest. Lunch and dinner at set times. Small snacks can be taken between meals.

Warm foot baths are helpful before bed. 15 - 20 minutes in water at a temperature of 40 - 50 degrees will improve blood circulation, increase immunity. During sleep, the organs are better freed from toxins accumulated during the day.

Table of the optimal daily routine for an elderly person

Let's make an approximate regimen of the pensioner's day by the hour in the table.

An elderly person needs about 8 hours of sleep. For example, go to bed at 22:00, get up at 6:00 in the morning. Sometimes you can take a nap during the day, about half an hour after 16 hours.

8 am is the best time for breakfast. Breakfast should be light, because digestion is still weak, and heavy food cannot be digested properly. 12 noon is the best time for lunch. The sun is at its zenith (maximum active), and the strength of digestion depends on it. Try to have lunch between 11 am and 2 pm.

The optimal time for classes and creativity is from 9 to 11 hours. Moderate levels of cortisol at this time, produced by the adrenal glands, help the brain to become more active. The rule works for both young people and retirees. This was proven by scientists from the University of Michigan.

But in older people, the speed decreases by lunchtime, after which work efficiency will decrease. In the morning, experts advise to conduct classes that require concentration, for example, visiting a doctor.

From 11 am to 2 pm is the time for solving difficult problems. According to German experts, the level of the sleep hormone, melatonin, decreases by lunchtime. At this time, you can start doing a long and difficult task or several consecutive tasks from the daily plan.

From 14 to 15 hours there is an outflow of blood from the brain, a person is drawn to sleep. This time is better to devote to rest - sleep, read, watch TV or chat on social networks. People suffering from high blood pressure can drink a cup of green tea.

From 15:00 to 18:00 - communication time. The brain is already tired enough, so you don’t need to plan hard work for these hours. You can do some exercise.

In the evening, set a time for walking. The level of serotonin in the body will increase. Dinner - no later than 19 hours. The sun sets, digestion weakens, food should not be heavy.

Conclusion

In order for the life of an elderly person to be of high quality and without diseases, it is necessary to establish an optimal daily routine and diet for pensioners.

It is not always possible to follow the schedule chosen for oneself, but one must try to be disciplined.

Video: Daily routine for an adult

Go to bed before midnight, sleep for 8 hours, eat three times a day. These excellent recommendations, as it turns out, are not for everyone. A new trend is to listen to your own biorhythms and adjust the daily routine to them. Like, if you do everything right, you will be able to keep up everywhere and be in great shape at the same time. Moreover, there will be no need to break away on weekends or vacations, and then painfully return to the work schedule. It's tempting in theory, but is it easy to come to a rational regime in real life? ?

Cheerfulness according to the schedule

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Before proceeding with the experiment, I study the theory. So, experts advise first to decide on the chronotype - an owl, a dove, a lark. With my current schedule, I'm more of the second type. However, I can’t say that with the lights out at one in the morning and waking up at 6.45 I feel cheerful.

“Some people think that the birth of an “owl” or “lark” in a family depends on the time of the year in which the mother’s pregnancy fell,” I read an article by an unknown copywriter and cannot help laughing. Like, if the first three months fell in the winter - an owl, in the summer - a lark. Calculate: I'm an early bird.

However, there is also a scientific approach. One of them is to measure the temperature throughout the day, but this will have to be confused. The second is easier - to calculate after waking up the heart rate and respiratory rate. If the ratio between them is approximately 4/1 - "dove", 2-3/1 - "owl", 5-6/1 - "lark".

I take measurements for several days: I am a cross between a dove and a lark.

I'm making a schedule. Rise - at five in the morning. Evening jogging is also transferred to the morning. End - at 22.00, no later. Meals three times a day - at 8 am, at 13.00 and 18.00.

It's the first day of the experiment. The alarm clock rings at 4.57. I open my eyes. I'm trying not to close them. Easy charging and running. By 7 am I am cheerful and cheerful. I rejoice: it seems that an early rise still suits me. There is a whole day ahead - so much to do!

By 10 am, optimism fades. I try to eat according to the schedule, but the trouble is with the volume of food - the appetite comes not only with eating. Plus, you feel tired all day long.

I can barely make it to the evening. I go to bed at 22.30. Falling asleep early is no less problematic than getting up early.

On the second day, the transition to a new schedule is no easier than on the first. The only thing is that the retreat started even a little earlier than expected. Seeking how to ease my suffering with lifting. For example, for easier awakening, it is advised to do a light head massage and drink a glass of water immediately after opening your eyes, surround yourself with bright things and pleasant aromas. Getting ready: in the afternoon I buy a bouquet of flowers - I put it on the nightstand by the bed - and I train to do a facial massage.

Morning of the third day. Nearly knocked over a vase. The water made me sick. Halfway through the massage, I almost fell asleep.

I complain to my friend about my suffering. She is a 100% owl. Goes to bed around 3 am, gets up at 10, and comes to work by 12:

- I work in IT, I communicate with American clients, so this schedule is convenient for me in all respects. But at my previous job in the technical support service, I worked in two shifts - it was good at night, but not so much during the day, which started at 8 in the morning. It took a long time to adapt, but even after a year of work it was not always comfortable. Maybe you just started the experiment at the wrong time? There are applications that help determine this.

I find such a program - the developers call it a biorhythm calculator. The application works on the basis of the theory of biorhythms, according to which there are three key cycles that affect the physical, emotional and intellectual state of a person. The first lasts 23 days, the second - 28, the third - 33 days. Each of them can be represented on the graph as a sinusoid, from which you can see how the cycle can affect the state.

True, the application does not take into account the individual characteristics: I am asked to enter only the date of birth. I immediately receive a verdict: today I will experience a decline in physical strength, emotionally - increased tension, there may be frequent mood swings. But intellectual activity will be on top. According to personal feelings - the application missed. On the contrary, only physical activity helped to somehow stay cheerful.

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Set internal clock

- In his youth he was fond of computer games, he could spend the whole night at the monitor. I thought, owl, early rises are not for me. When I got older, I started having health problems. I went in for sports, began to take care of myself. It turned out that I feel much better if I still sleep at night.

He remembers: he rebuilt his sleep, took up nutrition. Eating three times a day with intense training was not the best solution. Alexander tried to reduce the portions, but eat more often - it came up. Now, he says, his own mode completely suits him:

- It was not difficult to get used to it - after all, I didn’t force myself too much. Difficulties are only with daytime sleep. It is not always possible to lie down.

Alexander advises: the ideal option to develop a comfortable schedule is to turn off all alarms and reminders and follow your own desires.

The next day I decide to try a new tactic. I expect to arrange freemen for myself, but I wake up, surprisingly, early - at 5.46. I skip my run, eat breakfast instead and get straight to work. By 12, hunger rolls in ... At 16.30 I eat again and work in full force until about 18.30. Then - a walk, rest, about 23 - sleep.

I take notes in a notebook and notice that the natural schedule is not radically different from what I made for myself a week earlier. Run-up - from 40 to 90 minutes. But I feel much better. Even on Saturday I wake up early without a headache. The application with biorhythms, meanwhile, does not give a positive forecast: it predicts decline on almost all fronts.

The system crashes on Sunday. I wake up at 9, I don’t want to get out of bed - it’s cloudy outside the window, it’s drizzling. I spend the whole day in zombie mode. Psychologist Anna Goretskaya soothing - it's quite natural:

- For example, the winter schedule in a country with our climate can differ significantly from what is comfortable in the warm season. There is such a thing as circadian rhythms - this is our internal clock, which is responsible for sleep and wakefulness. They are directly related to the length of daylight hours and the level of illumination. When the sun is shining outside, it is much easier to get up than in the dark or even just in cloudy weather.

However, a rainy day is not a reason to completely break the regime. The expert explains that one should not get out of the established schedule more often than 2-3 times a month:

- A week to enter the new mode is very little. Better - two. In general, there is a theory that to create a habit you need to follow it for at least 21 days. After that, already established signals and rituals will help the internal tuning, the influence of the weather will begin to affect not so much. By the way, according to the theory of circadian rhythms, as such, owls and larks do not exist - the former simply mistrained themselves. It is healthier for everyone to stay awake during the daytime and sleep during the dark.

Unfortunately, life without an alarm clock is a luxury that not everyone can afford. In addition to the natural schedule, there is also a working one. I review the notes accumulated over the week: I was lucky, my regimen goes well with it. The main thing is to follow good habits without regard to the day of the week.

AFTER THE LONG WEEKEND

Follow the plan. It is better to return to work mode gradually: set small goals for each day, for example, go to bed 15 minutes earlier.

Check out the refrigerator. Return to proper or, in any case, habitual nutrition: put aside the goodies that you spoiled yourself on vacation. To get back on your meal schedule, drink more water - this will help you endure real or imaginary hunger until the right time.

Rest. The arrival of weekdays is not hard labor. Set aside time for rest and work days. Good walks in the fresh air, and also a hobby - something that brings pleasure. This will help to escape from the melancholy that rolls after the end of the holiday.

Sleep on schedule

- Is it really important to go to bed, get up, eat, play sports at about the same time?

The daily routine is not an empty phrase, but a very clear and complex concept. It includes diet, sleep, free time, time spent outdoors, duration and location of mandatory activities. Even if one of these elements is lame, the daily routine will not correspond to the concept of rationality. And, as established by research, violations in the daily routine increase the likelihood of a number of diseases.

Our knowledge of the rational regime of the day is primarily based on the basics of the normal physiology of the human body. The execution of processes always at the same time leads to the emergence of sufficiently strong conditioned reflexes. They seem to prepare the body for the upcoming activity. This allows you to correctly and economically allocate time, quickly get involved in work and carry it out fruitfully, reasonably and effectively rest. In other words, all processes - classes, nutrition, falling asleep, etc. - proceed at a lower "physiological cost" for the body, that is, faster and easier.

- For many, the following story is relevant: on weekdays - everything is on schedule, on weekends - in isolation. Why is it dangerous?

Breakaway is definitely bad, it is always a test of the body's strength. The result can be disastrous. For example, with regard to festive feasts and alcohol consumption. It's not about alcoholics. There is a certain type of consumption: on weekdays, a person leads a sober lifestyle, adheres to a regimen. And on holidays, he decides to relax and drinks alcohol in large quantities and for a short time. This is called binge drinking. This model of alcohol consumption is typical for festive feasts and is also common among young people. Consequences: injuries, cardiovascular accidents (heart attacks, strokes), severe pathology of the gastrointestinal tract (acute pancreatitis, acute hepatitis). The sad result of separation may be the death of young and successful people. It should be clearly understood that there is no safe level of alcohol consumption. Therefore, weekends also need to be planned so that they bring pleasure and a charge of vivacity, and not problems.

You can break away and safely: let's say, sleep for half a day. Well-being after that is also not always on top. In general, is it true that you need to go to bed before 12 am and sleep at least 7-8 hours? Where did these numbers come from?

There is a cycle of performance. During the day, there are two peaks in the rise in working capacity, not only physical, but also the ability to concentrate attention, the speed of decision-making, the formation of thoughts and suggestions, the speed of retrieving the necessary information from memory: 10.00-12.00 and 16.00-18.00. And there are two drops: 13.00-14.00 and 2.00-4.00. The most physically weakened most people are in the period 2.00-5.00 and 12.00-14.00, and the strongest at 8.00-12.00 and 14.00-17.00.

During the period of the least working capacity, the probability of a deterioration in the state of health, the onset of the initial stages of the manifestation of the disease and the onset of death sharply increases. This time is from 2.00-3.00, 9.00-10.00, 14.00-15.00, 18.00-19.00, 22.00-23.00. The highest frequency of angina attacks, hypertensive crises and myocardial infarction is observed in the evening around 24.00. Hepatic colic often occurs around one in the morning. This is due to daily fluctuations in the maximum and minimum activity of organs and systems.

- We often hear about individual biorhythms. Do they need to be taken into account in planning the day?

Each of us has our own characteristics. We differ from each other in age, gender, health status, and this is not to mention other individual traits. Therefore, each person may have features in cyclic fluctuations in the intensity and nature of the biological processes of the body. In addition, our biorhythms are quite stable and independent of random influences and the state of the body. Therefore, the construction of the daily routine should be carried out taking them into account.

Generally speaking, there is a long-standing division of people according to biorhythms or chronotypes into larks, owls and pigeons. But these are very general categories that rarely occur in their pure form. More specific data have studies of the required duration of sleep. As it turned out: people who sleep less than seven hours are more at risk of developing hypertension, diabetes, they have more problems with immunity. No one wants to scare anyone, but people who sleep little have a higher mortality rate. To maintain health, an adult needs 7-9 hours of sleep. And the minimum amount of sleep needed to restore the most basic functions is five hours. But only as a one-time option.

Does it matter what time of day you go to bed? I read that at night, in the dark, the hormone melatonin is produced, thanks to which sleep is more useful and of high quality. It turns out that sleeping during the day is not useful?

I can't agree. Afternoon naps help offset the decline in productivity that is usually inevitable for those who work without rest. More physiological is double sleep - one long period at night and a short one in the afternoon. In hot countries, siesta is a common thing. It has been experimentally proven that if you sleep for about 30 minutes after dinner (no longer), your performance will increase. As for melatonin, it is an important hormone that is of great importance for the normal functioning of the body. The synthesis and secretion of melatonin depend on illumination - an excess of light reduces its formation, and a decrease in illumination increases the synthesis and secretion of the hormone, so a person should sleep at night.

What about those who work the night shift?

Clearly, night work can lead to long-term negative effects, increasing the risk of cardiovascular disease, diabetes and cancer. In this case, we are talking about a violation of circadian rhythms, which the human body obeyed, adapted as a result of millions of years of evolution to wakefulness during the day and sleep at night. Violation of these biorhythms leads to disruption of many processes and functions, including hormonal activity, body temperature, muscle tone, mood and mental activity.

For those who have to work night shifts, sleep experts recommend getting enough sleep the night before, establishing a regular, established sleep schedule on the other days. It is advisable to eat a protein-rich meal (for example, chicken breast or salmon) before a sleepless night: an excess of carbohydrates drives you to sleep. In the morning after a sleepless night, you can take a nap for 90-100 minutes, this is just one complete sleep cycle - it should be enough to function during the day. But driving is not safe. Then you should go to bed early to return to your regular schedule.

What advice would you give to those who want to change their daily routine?

First, listen to yourself. Set realistic goals for yourself. Secondly, gradually change the elements of the irrational regime to rational ones. No need to create unnecessary stress for the body. Otherwise, at best, a situation will arise when a person stops changing for the better and remains with his irrational regime. In addition, small victories in terms of changing the daily routine will motivate. A person will not only become healthier, but also increase self-esteem.