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Long-term work at the computer requires attention to posture and rest regime. Proper ergonomics reduces the risk of back, neck and wrist pain, and also improves productivity. Start with the position of the desk and monitor: the screen should be at eye level, and the chair should support the lower back. Place your feet comfortably on the floor or footrest, knees should be bent at an angle of about 90 degrees.
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Stress is a natural response of the body to stress, but prolonged stress can be detrimental to health. Mindfulness and breathing practices are effective tools for reducing anxiety. Start with a short 5-10 minute daily practice to create a habit. Focus on regular breathing: inhale for 4 seconds, exhale for 6-8 seconds, repeat for several minutes.
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A healthy diet is not a temporary diet, but a sustainable lifestyle. The basis of the diet is variety and balance. Include vegetables and fruits, whole grains, protein sources and healthy fats in the menu. Convenience and ease of planning help to maintain a regime: regular meals prevent overeating and maintain stable blood sugar levels.
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Sleep is one of the key factors of health, affecting energy, concentration, and immunity. To begin with, it is worth determining the optimal duration of sleep for your individual needs: adults often need from 7 to 9 hours. It is important to remember that the quality of sleep is no less important than the duration: we often wake up due to discomfort, heat, anxiety or noise – this reduces the overall benefit of rest.
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The morning sets the tone for the entire day. A proper morning ritual helps organize your body, reduces stress, and increases productivity. Start with small habits that can be introduced gradually: drink a glass of water in the morning, stretch for five to ten minutes, and set aside time for inspiring exercise. Sequence is important: choose a specific time to get up, prepare your clothes and place for jogging or yoga in advance the day before.
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