EXERCISE AFTER READING FOR HOURS

When you are studying for long hours, are you worried about extra pounds? are you worried about backache? are you worried about eye strain? You may be able to find a ton of information about exercise, proper diet, trainings, and more but there is really no magic needed to start daily regimen to avoid all the health related problems and able to concentrate on your studies also. Read our tips below and start simple by moving as much as possible throughout the day.

Make multiple places to study

No you do not need several  tables for this but all your stuff are still on the same desk but you have to move that chair and twist your body as you do your tasks for the day. You can also make an area where you work while standing.

Walk while talking over the phone

Walk around while talking over the cellphone. Whenever you are taking breaks for talking, do this. Don't sit and talk. You can opt for a good headset so it will be more convenient when you want to move around.

Move around after eating

After a meal, it will be best to move around for atleast 10 minutes. Don't come and sit after having food. The levels of fat in your blood are highest after eating so move around to help trigger the release of a chemicals in the body which makes your metabolism work faster.

Don't take your eye health for granted. Protect your eyesight with these six tips:

Eat for Good Vision

Protecting your eyes starts with the food on your plate. Studies have shown that nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E may help ward off age-related vision problems such as macular degeneration and cataracts. Regularly eating these foods can help lead to good eye health:

• Green, leafy vegetables such as spinach, kale, and collards
• Salmon, tuna, and other oily fish
• Eggs, nuts, beans, and other non-meat protein sources
• Oranges and other citrus fruits or juices

Eating a well-balanced diet also helps you maintain a healthy weight also.

Look Away From the Computer for Good Eye Health

Staring at a computer screen can cause:

• Eyestrain
• Blurry vision
• Difficulty focusing at a distance
• Dry eyes
• Headaches
• Neck, back, and shoulder pain

Protect your eye health by taking the following steps:

• Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use. 
• Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
• Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
• Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
• Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
• If your eyes are dry, blink more.
• Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every two hours, get up and take a 15-minute break.

BACK CARE TIPS 

Exercise your back regularly. Walking, swimming  and using exercise bikes are all excellent ways to strengthen your back muscles.

Always bend your knees and your hips, not your back.

 

Never twist and bend at the same time.

 

Always lift and carry objects close to your body.

 

Try to carry larger loads in a rucksack and avoid sling bags.

 

Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched.

 

Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes.

 

Quit smoking. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.

 

Lose any excess weight. Use Healthy weight calculator to find out if you're a healthy weight for your height. 

 

 Choose a mattress suited to your height, weight, age and sleeping position.

 

Hope these all tips will help you to study with keeping you healthy also.