Do 10,000 steps
To prevent cardiovascular disease and maintain a good physical shape, go as much as possible on foot. Ideal walk - length of 3-5 km, that is about 10,000 steps.
Play the player for less than an hour
No matter how pleasant it would be to ride the subway to music and sit at your desk in the player, you should keep in mind that the use of headphones-studs leads to the development of sensorineural hearing loss. And in the case of such a diagnosis, hearing is not just getting worse - it is no longer subject to recovery. So reduce the use of studs to a minimum or completely replace them with volumetric studio headphones that do not fit tightly to the ear canal and do not interfere with air circulation, which is very important.
Keep the mobile phone away
Put the handset to your ear only after the connection is established, and do not carry the phone in the pockets of jeans, jackets or blouses. The further the phone is from vital organs like the brain, heart, liver, kidneys, the weaker the electromagnetic radiation and the less risk of violations in the work of these systems.
Sleep at least 8 hours
A healthy sleep regimen ensures proper production of the hormone melatonin, a key regulator of biological rhythms in the body. Sleep slows the aging process, so we can say with certainty that an 8-hour rest prolongs life for at least five years.
Change hairpins to ballet shoes
Wearing heels is bad for the feet and can lead to the development of flat feet and even deformation of the joints. Therefore, walking on heels every day is not recommended: at least three days out of seven, give up the studs for the sake of shoes on a flat sole. If the heels are mandatory in your office, keep the massage roller under the table and massage the feet from time to time. And in the evening of the "day in the heels", make sure to make a warm foot bath (10 minutes) to restore blood circulation, and after another 5 minutes knead your feet.
Go to the store with a backpack
To reduce the burden on the spine during the weekly purchase of provisions, even the lightest bags should be worn in both hands so that the weight is distributed evenly. A canvas grocery bag that has become fashionable due to the struggle with non-ecological plastic bags is also harmful, because it gives an asymmetric load on one shoulder. Ideal option - backpack.
Swim and dance
Swimming, running, cycling and dancing - it is these physical loads that are best for longevity. Keep in mind that it is much more useful to use a burdensome set of exercises that can not be changed for quite some time than newly composed percussion programs performed from time to time. To sports was useful, do not require too much from yourself and do not forget to look at the heart rate monitor - the pulse should not exceed 135 beats per minute.
Disassemble the papers on the desktop
Thinking about whether the keyboard is very dirty or you still can not clean it, remember that on each key there is an average of 1650 microbes. That is 70 times more than 1 cm of sex in a public toilet. Take for a rule once a month to carefully wipe not only your desktop, but everything that is on it.
To arrange a fasting day
The best prevention of any non-infectious diseases, including oncological diseases - is a reasonable diet. During life, you should adhere to a balanced diet, which includes a large number of fruits and vegetables and a minimum number of animal fats and simple carbohydrates. In addition, once a month to enhance cellular metabolism and better cleavage of slags, it is necessary to arrange a day of unloading, for example, kefir. It would also be good to analyze your individual need for macronutrients (such service is provided in public reception rooms of the National Health League free of charge or at the Research Institute of Nutrition of the RAMS) to understand how many proteins, carbohydrates and fats are required for you.
Measure pressure
Now and then include a tonometer is not necessary. But it makes sense to check the pressure once a month to make sure that the indicators are within your limits, because the higher the pressure, the higher the risk of cardiovascular diseases. If from time to time the tonometer shows completely different figures, start using it three times a month.
Check your eyesight
Do not forget to visit an ophthalmologist to find out that you are still zorki. And after 40 years, check also the eye pressure. If your vision is far from the "one", check it more often - every six months or as the treating doctor says.
Perform tests
Each year, donate blood for the analysis of the glucose content in it, if you suffer from excess weight or there are diabetics among your close relatives, and also check the cholesterol level every 3-5 years if someone in the family is familiar with cardiovascular diseases .
Visit a dermatologist
Go to the dermatologist annually to check for new or developing old moles, pigment spots and any other skin lesions. All this is necessary in order to minimize the risk of developing melanoma, which is increasingly found in young girls.
Take a vacation
The paradox is that the experience of short and insignificant stress, such as, for example, acquaintance with the parents of a boyfriend or the same unloading "kefir" day, leads to activation of the vital forces of the body, while a constant stress associated, say, with an uncomfortable situation at work, shortens life for at least three years. Be sure not less than once a year take a two-week vacation, mindful of the fact that joy and pleasure prolong our life for seven and a half years. And most importantly, every day be sensitive to yourself and do everything in order to live healthy, happy and as a consequence - a long time. To get a dog is another way to live longer: in fact, with it you will often visit the fresh air and smile.