What exactly is a health list?

1. Weight loss 10~20 kg. Everyone knows the benefits of weight control, but they often can't control their mouths. James of the University of Colorado Health Science Center? Dr. Hill's research found that the waistline of modern people is constantly increasing, with an average annual weight gain of 1kg, which has long-term adverse effects on health. He pointed out that reducing the calorie intake by 65,438+000 calories a day and then consuming 65,438+000 calories through exercise can reduce the weight by 65,438+00 ~ 20 kilograms a year. Specifically, 100 calorie food is equivalent to: 3 chocolate biscuits, 1 chocolate cake, 1 00g banana,14 instant noodles and1rice; Behaviors that can burn 100 calories include: vacuuming the house for 20 minutes, walking for 24 minutes, jogging 1 1 minute, swimming 13 minutes, washing the car for 2 1 minute, and continuous yoga for 30 minutes.

2. Pay attention to strength training. "Modern people are sedentary for a long time and lack of exercise, which easily leads to poor back muscle function and long-term tension and spasm in the back. In the long run, it will accelerate the degeneration of lumbar scoliosis, which is manifested as low back pain and changes in waist curve. " Wang Zhenhu told the reporter of Life Times. Sedentary middle-aged people are also easy to accelerate the degeneration of knee joint and patella, and the joints become worse; Old people lack leg exercise and often feel weak. He recommended two exercises to exercise the waist and legs.

Low back strength training: try flying swallow. Lie flat on the bed or floor, stretch your arms forward, push your legs back, and lift your limbs off the ground about 5 ~ 10 cm. Only touch the bed surface or ground with abdomen, and put it down after 5 seconds, 30 ~ 50 pieces each time, 3 times a day. This action is suitable for white-collar workers, drivers and other sedentary people to relieve lumbar muscle strain. Old people can reduce the difficulty: when standing, put your hands on your hips, try your best to move backwards, and keep your abdomen forward. The movement frequency is the same as above.

Leg exercise: sit in a chair, lift your legs off the ground 10 cm, straighten your knees, stand on tiptoe for 3 ~ 5 seconds and then put them down, 30 ~ 50 times as a group. You can exercise at any time during the break.

3. Improve memory. Memory will decline with age, and irregular life and excessive pressure will accelerate the memory decline. Jun Hong suggested that to improve memory, we should first keep a positive attitude, learn to adjust emotions and keep the law of life. Secondly, we must ensure adequate sleep. A study in Germany confirmed that the brain will let itself rest and store new memories after falling asleep. Finally, study more and exercise more. A study by the University of Texas at Dallas found that trying to remember can deepen the impression. For example, after watching a lecture video, recall the content and think about the most meaningful plot. The elderly might as well go to the university for the elderly, learn new skills such as painting and photography, and do more physical exercise. Jun Hong also gave two skills to improve memory: increasing attention and looking for references. For example, people who often can't find a car can pay attention to what eye-catching objects are next to the parking space after parking. For reference, they can easily find the car.

4. Get along well with your family. "Family harmony has a positive impact on health, and the most important thing is mutual understanding." Jun Hong said that many elderly people worry too much about their children, or often talk endlessly because of trivial matters; Some young people are too lazy to explain if they don't agree with the old people's ideas, which is not desirable. She suggested that if you learn to live in harmony with your family, you can set yourself some small goals first. First, set a fixed "family time", call at a fixed time every week, or get together several times a month. Second, share feelings and enhance mutual understanding through family meetings. Some old people like to talk about the "hard days" in the past, but young people don't like to hear it. This is because chatting is about finding common topics, not just talking about what you want to talk about. The old man might as well talk about his experience of having fun in suffering, or talk about his life experience in view of his children's confusion; Children can talk about interesting things in their work and life, and talk to each other about their knowledge and understanding of social events. Third, seek common interests. A person's love is influenced by family. Get along with your family, you can find more common interests and have a good chat.

5. Reduce worries. Studies have shown that long-term worry will increase the risk of heart disease. Jun Hong said that many old people are often worried. On the one hand, they have been with their children all their lives, and they often worry about their children when they are old; On the other hand, the elderly are more sensitive to their physical condition, and they are prone to be overly nervous about diseases. Clinically, some elderly people are afraid of wrestling, so they don't want to go out; Some hypertensive patients have slightly unstable blood pressure, so they are worried that the drug effect is not enough, and even lead to generalized anxiety disorder. Jun Hong suggested, don't stay in the past, don't worry about the future, live every minute of the present, and believe that things will eventually be solved. Just accept the decision that has been made, regardless of the outcome; In the face of work and life, just plan and prepare well, and don't worry too much about the result; For what may happen in the future, we might as well list the possible results and come up with several feasible countermeasures.

6. increase the fun of life. Jun Hong said that the happiness of life comes from people's needs, so we should first find the "standard" to make ourselves happy. Second, do more meaningful things. A study in icahn school of medicine at mount sinai, USA, found that participating in public welfare activities helps to improve self-esteem and mood. Finally, seeking a new breakthrough can be a new progress in work or a new attempt in life. For example, finding new hobbies, starting new sports and making new friends can enrich life.

7. Improve efficiency. An efficient life can reduce anxiety and add points to a healthy life. This requires us to find the questions we are interested in, so as to keep our enthusiasm. You can also try analogy and divergent thinking to improve efficiency. First of all, draw inferences from others. The most common way to solve the problem is to ask yourself: According to my experience, what should I do? Is there a way to kill two birds with one stone? In the face of new problems, we can first sort out our thinking and find the crux; Then see if there is any similar experience; Next, find out the best solution and how to get the answer. Second, learn to divergent thinking. Many jobs need creativity, and creativity often comes from two unrelated things. For example, the two words "forest" and "milk" seem to be unrelated, but they can be linked through a thinking chain of forest-vegetation-food-cow-milk.

8. refuse to delay. Many people have procrastination, and when faced with problems, they always want to do it tomorrow, or it will be too late to do it later. But procrastination will not only reduce efficiency and make people anxious, but also make the elderly sick and procrastinate, which may lead to serious illness. To change the habit of procrastination, we must first make a long-term plan. For example, to manage your weight, you can't always tell yourself to "lose weight from tomorrow", but you should make a long-term weight loss goal and divide it into small plans, and stick post-it notes where you can often see it to remind yourself at all times; For example, put a picture of yourself getting fat on the refrigerator to remind yourself "don't be like this again." In addition, finishing the most difficult thing first is also an important way to improve efficiency.