- In the morning, be sure to devote 10-15 minutes to charging. Gymnastic exercises should be carried out in a well-ventilated room, in the warm season - with an open window or in the fresh air. Gymnastic exercises enhance the work of the heart and lungs, improve metabolism, and have a beneficial effect on the nervous system.
- After gymnastics, water and hygiene procedures are carried out in the form of rubdowns or douches. Consequently, the morning toilet, in addition to hygienic significance, has a hardening effect, improves health, and increases resistance to colds.
- D. Ponomareva Brushing your teeth every day My brother and I are not too lazy. So that the teeth do not hurt And the enamel does not deteriorate, We are not sorry to spend two minutes Before going to bed.
- After water procedures - breakfast. It should include 25-30% of the daily diet. You can not read, look at pictures, watch TV while eating. Breakfast should be varied and tasty.
- breakfast
- Schooling
- Lunch accounts for 35-40% of the daily diet.
- Walking is a reliable means of strengthening health and preventing fatigue. Staying in the fresh air has a positive effect on metabolism, increases appetite, nutrient absorption and, of course, has a hardening effect.
- A walk is an element of the regimen that allows children to satisfy their needs for movement in outdoor games.
- The optimal time for an evening meal is calculated depending on the time of going to bed. According to the recommendations of the specialists of the Clinic of the Institute of Nutrition, it is considered that the ideal time for dinner is three to four hours before bedtime.
- Good sleep is essential for a healthy lifestyle. Sleep should be deep and long enough. The person after should feel restored.
- Sleep disturbance leads to mental and physical health disorders.
- Consequences - fatigue, irritability, headache, memory impairment.
For the proper development of the body and the prevention of diseases is of great importance school day schedule.
It is difficult and impossible to give a diagram daily routine acceptable to every student. It depends on many reasons: on the conditions at school and at home, on the possibility of parents employed at work. But using general recommendations, you can create a child’s day routine yourself, taking into account your and your child’s opportunities.
A well-organized teenager's day regimen is based on a certain rhythm, a strict alternation of certain types of activities. When performing in a certain sequence, at the same time, individual elements of the daily regimen, certain “habits” are created in the central nervous system that facilitate the transition from one type of activity to another. Therefore, it is necessary to strictly adhere to a certain time of getting up and going to bed, preparing homework, meals, that is, following a certain, established daily routine. All elements of the regime must be subordinated to this basic provision.
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My daily routine
The correct daily routine for a student is not an accidental requirement. The mode helps to properly organize work and rest, which is very important for the growing body of the child. But since a child is always a bright personality, the daily routine must be created based on his personal and age characteristics. The most important foundations of the daily routine are classes at school and at home, active rest, which should preferably be spent in the fresh air, a correct and complete healthy diet, free personal time to do what you like, healthy and good sleep.
Here is my approximate routine of one of the training days
7.20 - Wake up In the morning the alarm clock rang! I don't need an alarm clock, Because without a bell I can get up so early! 7.30 - exercises I'm doing exercises, True, only in the mornings. With health, everything is in order, What I advise you. And then I'll go to the squat, I'll dance on the carpet. So I do exercises, Good morning in the yard.
7.40 - hygiene procedures Magic water On a pink face, A stream from a fairy tale On the nose and eyes, Spray from the tub On the cheeks and ears, Rain from a watering can On the forehead and neck. Downpour from warm clouds On small hands.
7.50 - 8.10 gathering for school (dressing, combing, repeating lessons) To become more literate, You need to read books, And repeat the lessons, To get five!
8.10 - 8.30 on the way to school In the morning, on the way to school, I breathe fresh air, I wait for my mother at the door, Then I go with her. We will chat a little, Laugh, because then We will never get bored on the way to school in the morning.
The bell rings after the bell, The lesson is on time, You need to know a lot, To become useful in life. 8.30 - 13.05 lessons at school (+ breakfast) 13.05 - 14.00 - lunch
14.00-16.30 - extended day group (I do my homework, walk and play)
16.30-18.30 - classes in the dance group "GRAND JETE"
18.30-19.30 - road home 19.30-20.00 - dinner We will eat a delicious dinner, watch TV, or play games, or read a book.
20.00-21.30 – completion of lessons, free time
21.30-22.00 - getting ready for bed, sleep And the pens said: “We are very tired, we dressed, fed and washed, and also painted. Do you know how tired we are? And each finger said: “I'm tired too! I also worked, I helped! And hold a spoon, and wash your eyes! Let us sleep now!" And the ears suddenly whispered: “And we are tired too! We listened carefully all day long. We learned so much… We would be glad if we could sleep!” And the eyes said: “Oh, how tired we are! So tired that they pinched! We saw so much today, and now we want to sleep, let's close us!” Our legs told us today: “We are so tired today, we jumped so much today that we no longer want to be jerked again. We want to lie down, rest, so that tomorrow we can start on the road again.
Thank you for your attention!
What is a “daily routine” and why is it needed? A daily routine is a daily schedule that helps a person most effectively
distribute time.
The correct mode of the day allows you to correctly distribute the time and energy of a person for rest,
work, nutrition, self-development, self-care. The right combination of mode elements
life activity provides a more productive work of a person and a high level of his
health.
Building an inharmonious daily routine will lead to increased fatigue, psychological
stress, a long period of disability.
The correct daily routine contributes to:
Maintaining the healthy functioning of the body; Normalization of psycho-emotional
states; Harmonious development of personality; Education of punctuality; High
self-discipline and organization, both in work and during rest; Significant
reduce fatigue; Improving labor efficiency.
What determines the daily routine?
There are external and internal factors that contribute to the development of a certain daily routine.person. The main internal factor contributing to the development of a certain human behavior is
are biorhythms.
Biorhythms are the fundamental processes of living nature, the regular activity of the body, its systems,
carried out at regular intervals. An example is the change of day and night, seasons and
etc
All physiological processes occurring in the body are consistent with the general course of time. Main
The factor that regulates the biorhythms of all living things is the Sun. The value of biorhythms for a person was
proved by the physiologist I.P. Pavlov, who argued that there is nothing more significant for a living
organism than the rhythm and frequency of physiological changes occurring in the body.
Biological rhythms largely determine the daily routine of a person. It depends on biorhythms
human performance, the ability to assimilate information, learning.
An external factor that determines the daily routine of a person is his participation in the life of society: education and
attending educational institutions (kindergartens, schools, higher educational institutions), work at the enterprise, which
contributes to the development of a more or less permanent daily routine. Mandatory components of the daily routine:
Labor is the main condition for existence in society, expedient, conscious activity
individual, aimed at meeting the needs of himself and society;
Rest is a necessary component of the daily routine, a way of spending time, the purpose of which
is the restoration of physical strength and stabilization of the psycho-emotional state for
achieving a normal level of performance;
Personal hygiene - a period of time for carrying out procedures to maintain and promote health;
Meals - a sufficient interval of time during the period of employment, rest for
a complete meal;
Time for self-development and improvement is a period for other types of activity (reading,
going to the theatre, talking to people).
Sample routine of the day
7:00 Wake up.7:00-7:30 Exercising, washing.
7:30-7:45 Breakfast.
8:30-10:00 Homework.
10:00-12:30 Free time.
12:30-13:00 Lunch.
13:00-14:00 Road to school.
14:00-18:00 Classes at school.
18:00-19:00 Free time, rest.
19:00-19:30 Dinner.
19:30-20:00 Free time.
20:00-20:30 Evening walk.
20:30-21:00 Getting ready for bed.
21:00 Sleep.
Sample routine of the day
How to create a daily routine for yourself?
There are a few simple rules that will help you create a harmonious daily routine:Arrange all your tasks in order of importance, in descending order. For example: *Tasks that need to be
execute first. *Important but not urgent tasks. *Tasks that can be completed
put off for a day off.
In the plan, write tasks that bring you pleasure.
Make a plan for the next day in the evening.
Consider your individual characteristics. For example: "owl" or "lark"
Make a plan for a day of rest. In the weekend plan, drive in those tasks that you did not have time to do.
in weekdays. They still need to be done. But do not forget about the rest, because the next day
- already working. Conclusion
It is useful for each person to know the individual rhythm of working capacity. It is important to understand that
the correct mode of work and rest ensures high performance and a vigorous state for a long time. This mode should take into account the individual characteristics of a person, and
in the implementation of both the main activity (classroom activities) and extracurricular activities (cooking
homework, outdoor activities).
It is also necessary to take into account the possible consequences for the health and well-being of violations.
coordination of biological rhythms, including those associated with changes in climatic and geographical conditions
(quick hit in an area with a different time zone - flight by plane to places of rest, to another
place of residence).
A properly organized daily routine helps to improve health - normal spiritual and
physical development of a person. However, it is not always possible to maintain the optimal mode
life, sometimes there is a need to increase the load on students (control
work, exams, etc.), which can lead to fatigue and overwork. Taking into account the academic load, the daily regimen should be adjusted: it should provide a rational combination
mental and physical stress, rest, sleep and proper nutrition
Presentation is prepared by:
Zubenko Anastasia and Fierce Diana
10 "A" 2015
Schedule 
The daily routine, and even more so the correct daily routine, is an important component of a healthy lifestyle. Strict adherence to the alternation of work, rest, sleep and nutrition greatly facilitates activity and allows you to properly use the body's capabilities, while maintaining human health.
The daily routine without fail provides for: · good nutrition; · physical exercise; · education; Compliance with hygiene standards; · dream.
Complete nutrition
The importance of the daily routine for the student in the framework of the meal is colossal. Meals should include: breakfast, lunch, afternoon tea, dinner and second dinner. All meals should be nutritious and healthy. The child should eat at the same time - this ensures the normal functioning of the gastrointestinal tract.
Physical exercise
Physical activity for schoolchildren is understood as: - performing morning exercises; - performing exercises in between solving homework assignments; - active outdoor games; - walks in the open air.
Education
Human biorhythms provide for two periods of active work capacity: - time from 11:00 to 13:00; - time from 16:00 to 18:00. The study schedule and the period of homework for children should be calculated according to these biorhythms.
Hygiene
To maintain their own health, the child must be accustomed to the implementation of hygiene standards. These include the morning toilet, which includes oral and facial care, and the evening toilet, when the child must take a shower in addition to oral care. The good habits of the student should include washing hands before eating and after visiting the street.
Dream
The daily routine of the student should be organized so that he falls asleep and wakes up at the same time. This gives the child the opportunity to sleep well, wake up easily and be active and alert during the day. Healthy sleep for a child lasts 9.5-10 hours.
The correct daily routine for a primary school student involves fewer hours for doing homework. The maximum time spent on a computer for a junior student is 45 minutes. Free time should be allocated for physical activity, which children at this age really need.
List of references and illustrations
1. http://womanadvice.ru/rasporyadok-dnya-shkolnika 2. http://www.3dorowo.ru/other/other_z34.phtml 3. httpblog.astulov.ru20150920useful-article-about-the-day regimen 4. httpwww .proza.ru20130927646
KSU "Gymnasium No. 21"
Daily routine in the life of a student middle management
Compiled
classroom teacher 7th grade
Emelyanova O.V.
Almaty
2015
Good people become
more from exercise
than from nature.
Democritus
Topic relevance statistics
- Only 20-25% of first-graders who cross the school threshold every year remain healthy after the first year of schooling
- By the end of the first quarter, 30% of students lose weight
- 10% of students complain of headaches,
fatigue, drowsiness, lack of desire to study
- One third of students have various posture disorders
- 10% of children have visual impairments of varying severity
- 20% of children are at risk due to a tendency to myopia
- Only 24% of students meet the nightly sleep requirement
- Every day, children lack sleep from 1.5 hours to half an hour
- The implementation of the daily routine allows the child to maintain physical and psychological balance, which makes it possible to maintain emotional balance. This age is characterized by emotional instability, which leads to chronic fatigue and fatigue. These persistent symptoms lead to a decrease in the child's performance.
- Low performance is characterized by:
- A decrease in the number of correct answers in the lesson and at home after the child has learned the lesson material;
- Increasing the number of errors along with a well-learned rule;
- Absent-mindedness and inattention of the child, rapid fatigue;
- A change in the child's handwriting due to a deterioration in the regulation of physical functions.
Mode -
this is the alternation of various types of activity and rest during the day, the establishment of optimal norms for the duration of activity and rest for schoolchildren of different ages, a means of developing in a child the habit of managing his time, the ability to choose for himself the most acceptable rhythm of life and work, the need to fill his time with useful activities.
Body Features
- All people are divided into "larks" (25 - 30%), "owls" (25 - 30%). But experts also determine the type of so-called "pigeons" (40 - 50%), which in different circumstances can behave differently.
- It must be said that in childhood almost all people are “pigeons” and a tendency to the first types is developed later, depending on various circumstances: the way of life in the family, the predisposition of the body, etc.
Body Features
- the maximum rise in working capacity falls on 11 - 13 hours. The second rise starts at 4 pm and ends at 6 pm, but it is of lower intensity and duration
It is important for each child to create their own individual daily regimen, taking into account the characteristics of the body and personal plans during the day.
As an exception, the daily routine may change during weekends or vacation time
Taking into account the schedule of work of Kazakhstani schools
Schedule needs to be pushed back by 30 minutes. forward
The daily routine includes the diet
The diet of schoolchildren depends on the characteristics of schooling, the workload of the student, sports, social work and other points. The recommended typical diets for schoolchildren can be schematically represented as follows:
For students of the first shift 7:20–7:30 – breakfast; 11:35-11:45 - hot meals at school;
14:30-15:00 - lunch at home (or at school); 19:30-20:00 - dinner at home.
Typical diets may vary depending on the time of visiting additional classes, sports sections, hobby groups.
Sample 3-day menu for school children
1st day
2nd day
Breakfast
3rd day
Omelette
Salad
Tea
Bread and butter
Fresh fruits
Milk porridge
Grated carrot
Tea
Bread and butter
Fruit
Second breakfast (at school)
lazy dumplings
Salad
Tea with milk
Bread and butter
Fresh fruits
Millet porridge
Carrot-apple salad
Tea
Cutlet with mashed potatoes
Fresh cucumber
Cocoa
Fish cutlet with stewed vegetables
fresh tomato
Tea with lemon
- The way food is cooked also has an impact on health. In the nutrition of children, it is necessary to use those methods of cooking that do not require a large amount of oil, fat, salt, sugar (this is boiling, baking, stewing).
A modern student, according to nutritionists, should eat at least four times a day, and for breakfast, lunch and dinner there must certainly be a hot dish. During the day, students should drink at least one to one and a half liters of liquid, but not soda, but fruit or vegetable juices.
Parental "no"
- Waking up the child at the last moment before leaving for school, explaining this to himself and others with great love for him.
- Feed the child before and after school with dry food, sandwiches, explaining to yourself and others that the child likes such food.
- Demanding from the child only excellent and good results in school, if he is not ready for them.
- Do your homework right after school.
- Deprive children of outdoor play because of poor grades in school.
- Forcing a child to sleep during the day after school and depriving him of this right.
- Shouting at the child in general and during homework in particular.
- Force you to repeatedly rewrite in a notebook from a draft.
Parental "no"
- Do not take wellness breaks while doing homework
- Wait for dad and mom to do homework.
- Sit in front of the TV and computer for more than 40 - 45 minutes a day.
- Watch scary movies and play noisy games before bed.
- Scold the child before going to bed.
- Do not show physical activity in your free time from lessons.
- Talking to a child about his school problems is evil and instructive.
- Do not forgive the mistakes and failures of the child.
How to spend wellness minutes while doing homework
- A wellness minute is held every 10-15 minutes of doing homework
- The total duration of the wellness minute is not more than 3 minutes
- If the child completed a written task, it is necessary to perform hand exercises: squeezing and unclenching fingers, shaking hands, etc.
- After sitting for a long time, the child needs to do sipping, squatting, turning the torso in different directions
- If the child is inactive, do not leave it unattended. These children need your personal example.
- Make sure that your home has elementary sports equipment: a ball, a jump rope, a hoop, dumbbells, etc.
- If you yourself are at home at this moment, do all the exercises with your child. Only then will he understand their importance and necessity.
