Be a Clock Watcher – Learn the ideal routine, from breakfast to bedtime

A new study recently penned an hourly routine that helps people do everything they need to do in a day and at the right time to reap the benefits

A new study recently penned an hourly routine that helps people do everything they need to do in a day and at the right time to reap the benefits.

Photo: iStock

New Delhi: Speak of the ideal routine for health and well-being, and several people have their respective ways of living a healthy life – some prefer to wake up at dawn, while others prioritize their mental health and choose to wake up a little late and head into the dawn relaxed Activities of the day; Some people like to start their day with a comforting cup of coffee, while others like to grab a quick bite while being late for work. We all have our way of living an “ideal” healthy life – little do we know that most of us end up missing the essentials.
New research has recently developed an hourly routine that helps people do everything they need to do in a day and at the right time to make the most of their benefits.

Wake up an hour earlier than usual

According to a study by experts from the University of Colorado, Massachusetts Institute of Technology and Harvard University, people who wake up earlier than usual had a 23 percent lower risk of depression.
  1. Start with this and follow the rest to live a long and healthy life.
  2. To have breakfast around 7.11 a.m. – it is best to have your first meal within two hours of waking up
  3. Exercise at 8am, especially if you’re a woman – women tend to burn more fat between 6am and 8am. However, men will have to wait for the evening to see the best results
  4. Have a coffee at 9am for a much-needed caffeine boost and cortisol drop
  5. Do the most important work between 11:00 a.m. and 12:00 p.m., as vigilance is highest at this time
  6. Eat lunch by 12:38 p.m. – Eating after 3 p.m. is unhealthy
  7. Reserve afternoon hours for most important work – take regular screen breaks (20 seconds every 20 minutes)
  8. Take a short nap at 3:00 p.m., as this is when energy levels drop and productivity is at its lowest
  9. Eat dinner at 5:00 p.m., as late eating can disrupt your body clock as you age
  10. Avoid eating or drinking less than three hours before bedtime — around 6:30 p.m
  11. Men can complete their training session at this time
  12. Turn off your phone at 9 p.m. – Light-emitting devices can disrupt sleep
  13. Go to bed by 10pm – Sleeping after 11pm can increase your risk of heart disease

Experts recommend consistency to get the most benefits from this routine.

Disclaimer: The tips and suggestions mentioned in this article are for general informational purposes only and should not be construed as professional medical advice. Always consult your doctor or a nutritionist before beginning any fitness program or changing your diet.

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