In part three of this three-part series, I'm going to show you how you can construct a daily health routine that will give you enough energy to live life to the max.
Once finished work for the day it is important to switch off and allow the brain some time to relax. The brain will relax when it can perceive that there are zero threats to you. That's why we should all practice some sort of evening relaxation technique. Once home and finished work it is a good idea to change into comfortable clothing or clothes that you do not associate with work. Then take about 3 minutes to physically relax your body with a couple of stretches that are similar to your morning stretches. This time be sure to slow your movement right down and really concentrate in feeling how your body is responding to your breathing and stretches. Relax your shoulders down away from your ears with every exhale.
Your daily routine may include an evening workout of some description but make sure that you have eaten correctly during the day and have enough energy to fuel your proposed workout. Your food intake (post workout) in the evenings should be nourishing and not fuel energy, but focus on delivering the nutrition to repair. This means a portion of protein mixed with a small amount of complex carbohydrates such as green vegetables and sweet potato. Our friends at Healthy Eater have put together a great list of suitable food sources.
From an exercise point of view and by always putting safety first ,I thinks it is much safer to judge your output and commitment to a session not by the amount of sets, reps and weights you are getting through, but rather to by focusing on tracking your heart rate and making sure you keep it in the safe training zones for your age.
If you would rather not go to a gym or group exercise class then I would recommend that you at least go for a walk and focus on your breathing. Remember, almost 80% of the body's waste leaves through the breath - so be sure to focus on your exhale and allow the inhale to look after itself.
Lastly, in order to make sure your body and mind have adequate time to repair and prepare for the next days tasks, it is important to develop a good, healthy sleep routine. You can read my top 5 tips for sleep in this blog post.
Now that you have a good idea how to construct a daily health routine, all that is left for you to do is to put it into practice. This sounds easy in theory, however I understand that any new routine can be hard to practice in the beginning and that is why I recommend that you go over to this motivational post.
At a glance, the full daily health routine now looks like this:
At home when I wake up
- Attitude of gratitude
- Say my affirmations X 10 each
- Get out of bed – Stretch
- Water / supplements
- Skin brush / shower
- Nutritious breakfast
At work during the day
- Pomodoro technique for writing reports and desk work
- 5 minute relaxation before lunch
- Healthy lunch and snacks
- Plenty of water
- Hemp and Spirulina drink in the early afternoon
In the evening at home
- Relaxation – physical exercise
- Focus on your heart rate.
- Concentrate on your exhale
- Healthy meals and snacks
- Read to relax and distract
Don't forget your healthy sleep routine. That's all for this three part series.