Parental health handbook

1. Sports guide.

It is not advisable to do morning exercises too early.

Avoid exercise on an empty stomach.

The combination of coordination and flexible movement.

Just walk 6000 steps every day.

2. Dietary guidelines.

There are all kinds of food, including vegetables.

Eat different kinds of fruits.

Eat less greasy and smoked food.

3. Work and rest guide.

Have breakfast from 7 to 8.

11:00-12: 30 for lunch.

/kloc-have dinner with family from 0/8: 00 to 20: 00.

Parents 10 exercise guide.

1. Drink some water before morning exercise.

2. Avoid morning exercises on an empty stomach and eat digestible food first.

3. The morning exercise time should be controlled in 20~30 minutes.

4. Warm-up exercises should be done before morning exercises.

5. Choose morning exercises. After the sun rises, the morning exercise will be cancelled if the weather is bad.

6. Change the exercise time to evening in summer.

7. The combination of coordination and flexibility in sports selection, such as Tai Ji Chuan, walking slowly, etc.

8. Just walk 6000 steps every day. Too many steps can easily damage your knees.

9. Take a walk at four or five in the afternoon or half an hour after dinner.

10. Correct walking posture:

Hold your head up, chest out, abdomen slightly, feet parallel.

Make a fist with your hands slightly, and bend your elbows by about 90 degrees.

Swing your arm back and forth.

The heel touches the ground first and then transitions to the forefoot.

Parents 10 dietary guidelines.

1. The food is rich in variety and reasonable in collocation.

2. Eat less of each food, but there are more kinds.

3. Thickness matching, staple food plus coarse grains.

4. There are vegetables in the meal, so choose different kinds of fruits.

5. Intake enough high-quality protein: 40-50g/ each for fish, livestock and poultry meat and eggs.

6. Drink 300-400 ml of milk or dairy products with protein content every day.

7 Eat more soy products and nuts to supplement seal oil, and be wary of the "three highs" problem (the single diet structure and bad eating habits of middle-aged and elderly people can easily lead to the "three highs" problem).

8. Eat less greasy, sweet, smoked and other processed foods.

9. This food is too spicy to eat.

10. Parents should not eat breakfast and dinner too late.

5:00-6:00: Get some sleep after waking up.

6:30: Do stretching exercises (such as walking and Tai Ji Chuan). ).

7:00-8:00: Have a nutritious breakfast.

10:00: Eat a handful of nuts.

11:00-12: 00: Enjoy lunch (pay attention to food diversity).

13:00: take a nap for 30 minutes.

14:00: Have a cup of green tea.

15:00: bask in the sun and exercise outdoors.

16:00: Have a cup of yogurt.

18:00-20:00: Have dinner and add 2 seal oils after dinner.

20:00: Eat and stand 15 minutes. Don't worry, sit down.

2 1:00: Brush your teeth and read.

22:00: Sleep.