The healthiest work and rest schedule is arranged 24 hours from morning to night

For most players, whether or not you can have a perfect healthy schedule depends entirely on your good living habits and strong perseverance. From the moment you open your eyes in the morning, your life should be on a healthy track. The following recommended schedule covers the optimal time required for eating, exercising, and resting each day, helping you plan your schedule more reasonably.

7:30: Get up

Researchers at the University of Westminster in the UK found that people who get up between 5:22 and 7:21 in the morning have higher levels of a substance in their blood that can cause heart disease. Therefore, getting up after 7:21 is more beneficial to your health.

Turn on the desk lamp. "Turn on the lights as soon as you wake up. This will readjust your body clock and adjust your sleeping and waking patterns," said Jim Horn, professor at the Sleep Research Center at Loughborough University.

Drink a glass of water. Water is an essential substance for thousands of chemical reactions in the body. Drinking a glass of water in the morning can replenish the water loss at night.

7:30-8:00: Brush your teeth before breakfast

"Brushing your teeth before breakfast can prevent tooth decay because it coats the outside of your teeth with a protective layer of fluoride. Alternatively, wait half an hour after breakfast before brushing your teeth," said Gordon Watkins, health and safety researcher at the British Dental Association.

8:00-8:30: Eat breakfast

"Breakfast is a must because it helps you maintain stable blood sugar levels," says Kevin Willen, a nutritionist at King's College London. You can eat oatmeal porridge for breakfast, which has a lower glycemic index.

8:30-9:00: Avoid exercise

Researchers from Brunel University found that athletes who exercise in the morning are more susceptible to illness because the immune system is weakest at this time. Walk to work. Researchers at the University of Massachusetts Medical School found that people who walk every day are 25% less likely to catch a cold than those who sit for a long time.

9:30: Start the most difficult work of the day

Researchers at the New York Sleep Center found that most people are most alert within an hour or two of waking up each day.

10:30: Give your eyes a break from the screen

If you work on a computer, give your eyes a rest for 3 minutes for every hour you work.

11:00: Eat some fruit

This is a great way to address the problem of low blood sugar levels in your body. Eat an orange or some red fruits, which can replenish the iron and vitamin C content in the body at the same time.

13:00: Add some beans and vegetables to the bread

You need a lunch that's tasty and releases energy slowly. "Baked beans are high in fiber, and the ketchup counts as part of your vegetable serving," says Dr. Willen.

14:30-15:30: Take a short lunch break

A study by a university in Athens found that people who took a lunch break of 30 minutes or more at noon every day and at least three times a week had a 37% lower risk of death from heart disease.

16:00: Drink a cup of yogurt

Doing this can stabilize blood sugar levels. Drinking some yogurt between meals every day is good for heart health.

17:00-19:00: Exercise

According to the body's biological clock, this is the best time to exercise, said Nick Reeves, a sports medicine doctor at the University of Sheffield.