How to relax after work and restore strength. How to take a good break from everything and everyone. Do you need a break from work?
Rest rules are rules that promote rapid restoration of strength and energy.
We are not robots, sometimes we get tired and need rest. Living against a background of constant fatigue is not a healthy life; for the sake of our goals and for the sake of our joy, we must always be energetic and cheerful. Must be rested!
Remember, or better yet, write it down on a separate sheet of paper and hang it in front of your eyes. simple rules Recreation:
Rest is not an escape from work, but a concern for recuperation.
Rest is active!
Rest before fatigue sets in.
Short but frequent rest is better than rare and long rest.
Rest is a change of activity.
To better understand these rules, do 10 squats, stretch and smile. And now about these rules - in more detail!
Rest is not an escape from work, but a concern for recuperation
There are people who cannot be forced to rest, for whom “resting themselves” is a shame. Next I write for them:
Dear workaholics! Write down one more responsibility: to rest on time and fully. Your vacation is not your personal matter, but your responsibility to society. This is necessary. I want it, I don’t want it, it’s time. Write down and repeat to yourself: “I need to rest and recuperate: my children, my wife, my colleagues and employees need this. This is necessary for business!
Go on vacation with a clear conscience!
How beautifully it was formulated in one of the books on NOTES ( scientific organization labor) back in Soviet time: “The leader who burns at work, without sparing himself, is a saboteur who delays the final victory of communist labor.”
With the intonation of I.V. Stalin: “Comrade Beria, pay attention to him!”
Rest - active
Rest is not idleness. Rest is work, this is another part of your work: work to restore strength and energy. Sitting in front of the TV after 23:00 is not relaxation, but revenge on life: “Since you are so disgusting, life, then I’ll sit in front of the TV, and you won’t do anything to me!” I don’t care that tomorrow I won’t get enough sleep and have a headache. My life, my head. I have the right!"
Well, there is such a childhood.
If you are tired and fall on the bed in your clothes: “That’s it, go to sleep!” - this is not a vacation. This is a bad vacation. At least go to the toilet, otherwise you will wake up later and suffer half asleep. Sleeping correctly means making your sleep joyful and enjoyable. This is to take a walk before bed, take a shower with rubbing, lie down in a clean, fresh bed with a satisfied smile and close your eyes looking forward to tomorrow morning...
I included physical exercises in the form of recharges throughout the day. Squats, as light as possible, 2-3 minutes. jogging, push-ups, etc. The result was stunning. It's like I'm changing the battery inside myself. I get a boost of energy, in my case for 1.5 hours. Then it needs recharging. True, everything works until 6 pm. In the evening, relaxation becomes more important.
Rest before fatigue sets in
Any job requires strength, and the job called “Rest” too. Don’t let yourself get so tired that you don’t have the strength to organize effective rest for yourself. If you become so tired that you don’t have the strength to go to the gym in the evening or even take a walk, you have driven yourself into a trap: you need to rest, but you don’t have the strength to rest... Always retain the strength necessary to organize real rest.
In addition, remember: slight fatigue is relieved quickly, but severe fatigue takes a long time. It is much cheaper to prevent fatigue than to deal with its consequences.
It’s right to rest when you feel: a little more, and fatigue will come. Prevent fatigue! While you have the strength, organize a vacation. The Chinese working on our construction sites surprise everyone by sleeping for one hour during the day. They are not slackers, the Chinese are famous for their hard work, but this is part of their work culture: in order to work quickly and for a long time, they prevent fatigue with timely rest.
As a manager, I strongly support that my employees rest on time. You need to sleep - sleep, as long as you are always alert and active. At one time I taught at the Institute and, when I needed to rest, I locked myself on the third floor in an empty classroom: I moved tables and slept on them for 10 minutes. I woke up, got off the table and went on working.
Short, frequent rests are better than rare, long rests.
Four week vacations a year are much more reasonable than one month long.
Fractional rest is more economical. To relax after an hour of hard work, 10 minutes is usually enough. If you work hard for three hours in a row without breaks, then it takes an hour to regain your strength in a good way. That is 60 minutes...
For most people, the optimal regimen is to rest for 10 minutes every hour.
Rest is a change of activity
Everyone knows, or at least heard: “Rest is a change in activity.” So, use this.
Go to bed early
Everything is obvious here: if you don’t get enough sleep, you won’t rest, no matter what you do. Therefore, try to be in bed at least an hour earlier than usual. If you can’t fall asleep right away, read a book. Just don’t watch TV series or go on social networks, you know what will happen: you won’t notice how you’ll stay up until three o’clock in the morning. This, of course, is also a way to relax, but now you need something else: your task is to get enough sleep, so that in the morning you have the opportunity to lie in bed for half an hour and enjoy the feeling “I don’t have to jump up and run, hurray!”
Turn off your mobile and Internet
This is the first thing to do after you wake up. Because usually the first thing we do in the morning is check what’s new on Facebook or Instagram. Researchers talk about a real addiction that we are all susceptible to. Your brain has information intoxication, you need a detox. So turn off your devices and start your morning without them. It’s also better not to turn on the TV. On vacation, you wake up, wash your face and go have breakfast without gadgets, right? Well, today is vacation. A one-day rest can also be effective.
Go to nature
This is the case when nature really does not have bad weather. You can restore strength with the help of the resource of the surrounding world, even in the snow, even in the heat, even in a thunderstorm. Another thing is that the usual format of outdoor recreation will not suit you. If you have a dacha, you will still start working there, but if you invite friends for a picnic, everything will again turn into a classic “barbecue”, and you, in fact, will not see nature itself. Therefore, invite only one person with you - your best friend or loved one. And go for a walk in the park, or even better, go to the forest to pick mushrooms. You need silence, the smell of the forest and the absence of other bipeds in sight.
Arrange a zootherapy session
There are three types of highly developed animals, communication with which turns tortured office workers into thriving and joyful vacationers: horses, dogs and dolphins. A session of swimming with dolphins is an expensive pleasure and not accessible to everyone due to geographical reasons, but dogs and horses are everywhere. If you choose hippotherapy, remember that just walking on a rental horse will not give you the full range of sensations, especially if you are afraid of horses. It’s better to look for equestrians among your friends: you will be allowed to enter the stall, chat with the horse, treat it and even clean it. By the way, this is not “dirty work”, but an extremely useful activity: it has been proven that close physical contact with a horse calms the nervous system, this is what you need. If you are not ready for this (because it is scary and smells bad), there is another option - petting zoos. Actually, they were invented for children, but who said that adults can’t use it? Go cuddle ferrets, rats, pet parrots, hamsters - and dogs, usually there are some there. Children's delight is guaranteed!
Popular
Shopping, ma'am!
If you usually get tired from shopping, this does not mean that you can use it to relax and unwind. This means that you usually go shopping when you literally have nothing to wear. You understand that you simply cannot afford to leave empty-handed, and this is annoying, because you have no choice: you have to take what they give, you can’t walk barefoot or without a coat. So, of course, you won’t rest, you’ll only get tired. Organize an optional shopping day: go shopping and promise yourself to buy only what you like, not what you need.
Play tourist
Where to relax in 1 day? Even if you managed to explore the length and breadth of all the sights of your city while still in school, there is probably something interesting within a radius of 100 kilometers from it. And you don't need to plan an excursion in advance: grab a friend, get in the car and go explore the area. On one's own. This is much more interesting than crowding around the bus in the morning, listening to the guide’s stupid jokes, and then yawning in the wind and waiting for you to finally be taken to lunch.
Have a blast!
In the literal sense of the word - break away from your usual activities. If your usual day off involves going to a nightclub, go to a museum. If you are used to relaxing at home, watching TV shows and cocoa, plan your day so that you can return after midnight. You need new experiences, this is the best way to reset your brain. Plan as many interesting things as possible, the principle of choice is very simple: you either haven’t done it before, or you’ve done it so long ago that you’ve already forgotten how it even happens.
Relax
The best way relax your body - go to the spa. If you are limited in funds, choose only a massage: the chocolate wrap smells delicious, of course, but it is of little use. But a good massage will allow you to finally relax and stop thinking about work, and besides, it’s really useful, you know it. Didn't have time to sign up for a spa salon? Go to the bathhouse! To the most ordinary, classic bathhouse. It’s not so beautiful there, of course, and you won’t find any handsome young men with towels on their hips around, but there is a real steam room there. Which will give a head start to all these barely warm hammams and saunas, in which you only dry your skin.
Spend time with loved ones
Go to your grandmother and help her make a ton of apple jam, and then be sure to take her to a restaurant - when she was there in last time? Invite mom to the cinema. Go fishing with dad, and bring grandpa a stack of pancakes and a good movie that you can watch together. In general, choose a close person with whom you have not communicated for a long time as you should, and it is better if it is an older relative. Because after a couple of hours of calm communication without running, you will feel like you are returning to childhood. Unforgettable feelings.
Sit back
If you feel too exhausted to even walk in the park, don't do anything at all. At all. You can easily lie in bed all day, watch a movie and chew pizza - you don’t need to cook, of course, order it. The “day without social networks” rule still applies, but you can watch the series, why not? The only condition: if you feel that you can’t do anything anymore, because it’s terribly boring, don’t take on spring cleaning! And you can easily afford everything else on your one-day vacation.
Alex Soojeong Kim Pan
Psychologist, specialist in the field of artificial intelligence. Worked as a consultant in Silicon Valley. In his book, Leisure: Why We Get More Done When We Work Less, he makes the case for reducing working hours.
It's possible to work overtime for a few weeks, but then it starts to create more problems than it solves.
Technology is also not a panacea. They don't make us more productive or help us find more time with family and friends. They simply break up the work into small parts that stretch over the whole day.
How can you be more productive? The answer is simple: rest properly.
How to rest properly
We often define rest as not working and doing nothing. But the best way to recover is through active activity. Sports, walks or an exciting hobby are much more useful species relaxation than sitting on the couch in front of the TV.
Hobby
Ambitious people who are in love with their work usually have projects that take up a lot of time and effort. Such activities (for example, climbing Everest) can be called serious relaxation. They not only restore strength, but also provide an opportunity for creative reflection. This is one of the secrets of productivity.
Dream
Sleep is extremely important for proper brain function. During sleep, the brain gets rid of toxins accumulated during the day. In addition, even in sleep, the brain continues to work on solving problems that we thought about during the day.
Creation
It seems to many that creativity is something spontaneous, irrational, and inspiration comes like a bolt from the blue. But for most creative people, it's quite the opposite. You don’t start working when it comes, but inspiration comes when you start working.
To be more productive, don't try to work more and stay late at the office all the time, as you'll just burn out. You can achieve success in your field if you rest and recuperate. Alex Soojong Kim Pan talks more about this in his
Igor
On August 23-25 we rafted down the Chusovaya River, we liked everything, especially the organization of the rafting and the individual approach, for example, they changed the route at our common request, the food was delicious, the instructors Boris and Alexey were great!!! I recommend to everyone. I would like to go to the Ai River next year with the same instructors.
Amazon Elena
Guys, thank you so much for a wonderful weekend!!! Our team (whom the instructors nicknamed the Amazons) rafted on August 17-18, 2019)) we had a great time! Everything was delicious, satisfying, warm)) We would like to celebrate Alexey!!! Without his attitude, without his songs, without his voice - it wouldn’t be the same!!! Thanks a lot!!!
Margarita and Murad Zhuravlevs
On August 12-16 we rafted along the river. Chusovoy with instructor Alexey. I liked everything very much, good and clear organization. I didn’t have to think about tents/sleeping bags/fire equipment and carry it all on myself; everything was provided by Active-Ural. Three full meals a day, including salads and all sorts of goodies, cookies, sausages, so you don’t even have to take food with you at all. The instructor is highly qualified, well versed in the terrain, excellent at cooking, singing and photography. We didn't think it could be so good. Next year we plan to raft with Aktiv-Ural.
Catherine
We vacationed with a group on a VIP raft on August 18, 2019 - everything was organized perfectly! The bus picked us up on time and drove us away. Upon arrival, the table with tea and sandwiches was already set on the raft. The guys-instructors - Boris and Alexey - are just wonderful guys! Boris took charge of all the cooking of our shish kebab and cooked the most wonderful fish soup! Everything was great, sincere and the holiday was a great success. Thanks for the wonderful rafting! We'll come see you again :)
Natalia
Last weekend, August 10-11, we went rafting along the Chusovaya River. The best impressions! Many thanks to the instructors for their work! They took care of us like family. Everyone is very friendly, energetic and loves their job. I constantly felt that there were people nearby who worked conscientiously! The trip was very well organized. Everything down to the smallest detail was thought out and clearly organized. They entertained us, fed us well, and helped us with everything. In a word, well done! If you're wondering whether it's worth going rafting, don't hesitate. You will remember the incredible beauty of the Ural nature for a long time. "Active - Ural" are real professionals. The best in the business! Special thanks to the chef. His dishes are admirable! And Ekaterina is simply an asset to the team of instructors!
Proper rest after work
How rest properly after work, and for what kind of work, what kind of rest is needed
You came to work on Monday and already feel tired, and the long-awaited weekend has once again flown by without you noticing it?
This means that you you're not resting properly.
A full-fledged and proper rest It is so necessary and useful for every person, because the modern hectic pace of life, constant emotional and physical stress can lead to various health problems.
How Right organize your free time to relieve fatigue after a working day
Back in the 19th century, it was proven by the Russian scientist I.M. Sechenov that fatigue and exhaustion can be relieved by changing the type of activity, i.e. at active recreation, and not at absolute rest of the body (which is passive rest).
His works proved that if during work there is an active switching of activity from one muscle group and the nerve centers that control them to another, then tired muscle fibers restore their performance much faster. These physiological processes determine the benefits for our body during active recreation.
Thus, when coming home after a working day, it would be advisable to change the type of activity to effective rest and recuperation.
Let's look after what kind of work is best rest.
In general, human labor can be divided or classified into three main categories - intellectual, emotional and physical labor.
Intellectual work- this is if at work you are mainly engaged in mental work, solving some complex problems.
People who work mentally should absolutely not sit at home in front of the TV or lie on the bed on weekends.
Such people benefit and need a lot of physical activity in the form of travel, active rest, camping- perfect option.
Communicate more with friends or family, go with them to a club, bowling, play billiards or other outdoor games.
But if you do not plan to leave your home, then take up housework, for example, cleaning - this type of activity will also not pass unnoticed for you and will provide quite decent physical activity.
Give gifts to your loved ones, because... psychologists around the world say it promotes inner satisfaction.
Emotional labor– this is constant contact and communication with other people, this is the work of workers social sphere, from teachers, doctors, etc.
For people of such professions have a good rest
and restoration of strength, it is better to communicate less.
Walking in the park after work, cycling, hiking in the forest to pick mushrooms or berries are great options for you, and you can also engage in more active outdoor recreation (river rafting, traveling, fishing, etc.) - these are very interesting and useful activities.
Physical activity at your dacha will also bring only benefits.
But of course, know moderation in everything.
Physical work– hard work contributes to fatigue of the muscles and the whole body.
If at work you are primarily engaged in physical labor, then at home it is better to take up tasks that require at least minimal mental stress, but this, of course, does not mean that you should limit your mobility and forget about active recreation.
Walking in nature is very effective for effective recuperation. Take a walk in the park or in the forest, go fishing and generally being in the fresh air will only benefit your body, enrich your blood hemoglobin with oxygen and ensure full recovery of strength during sleep.
We offer everyone Leisure Outdoors: Rafting on the rivers of the Urals:
How should you spend your vacation so that after it you return fresh and rested, full of new ideas and strength to implement them? In this article I will answer these questions and tell you how to relax during vacation.
Many of you have heard that the best vacation is a change of activity. This is partly true, but in my opinion, a large number of people do not quite correctly perceive this principle. I watch how people spend their vacations and come to the conclusion that most of them do not vacation at all.
They work for months at work, overwhelmed with tasks and worries, and now, when the long-awaited vacation time comes, a rare chance to restore strength, they go on vacation and do the same thing they do during work!
No, of course, I don’t want to say that they postpone their work activities to the weekend. Rather, they completely transfer their everyday habits to their vacation, making it simply a different form of everyday life.