{"id":239823,"date":"2022-08-19T07:00:00","date_gmt":"2022-08-19T05:00:00","guid":{"rendered":"https:\/\/www.travelreport.se\/?p=239823"},"modified":"2022-08-19T07:00:00","modified_gmt":"2022-08-19T05:00:00","slug":"tillbaka-till-rutiner","status":"publish","type":"post","link":"https:\/\/www.travelreport.se\/da\/tillbaka-till-rutiner\/","title":{"rendered":"Tillbaka till rutiner"},"content":{"rendered":"
\"Bra<\/figure>\n\n\n\n

H\u00f6sten \u00e4r snart h\u00e4r – jobb- och skolstart och nya tag med tr\u00e4ningen ochrutiner. Efter semestern k\u00e4nner vi oss ofta inspirerade att fixa och styra upp hemma, \u00e4ta h\u00e4lsosamt och inventera i v\u00e5rt inre f\u00f6r att g\u00f6ra plats f\u00f6r nya intryck. H\u00e4r f\u00e5r du en lista med tips p\u00e5 hur du kan t\u00e4nka f\u00f6r att komma tillbaka i nya h\u00e4lsosamma rutiner. Bra rutiner blir till bra vanor, bra vanor blir h\u00e5llbara vanor som leder till\u00a0h\u00e5llbar h\u00e4lsa.
1. S\u00f6mnen
Skapa en rutin f\u00f6r s\u00f6mnen som du kan h\u00e5lla i 7 dagar i streck. En\u00a0
vuxen m\u00e4nniska beh\u00f6ver mellan 7-9 timmar per natt.\u00a0
2. Kosten
Planera dina m\u00e5ltider f\u00f6r 7 dagar i streck. Tre balanserade m\u00e5ltider\u00a0
under ungef\u00e4r samma tid p\u00e5 dygnet hj\u00e4lper dig att undvika impulsivt
\u00e4tande.
3. V\u00e4tskebalans\u00a0
Drick vatten, g\u00f6r det genom hela dagen, ca 2 liter per dag. Ett bra\u00a0
tips \u00e4r att starta dagen med ett glas vatten, d\u00e5 \u00e4r du ig\u00e5ng.\u00a0<\/p>\n\n\n\n

4. R\u00f6relseSkapa tid f\u00f6r r\u00f6relse. En g\u00e5ng i timmen kan du planera in enklare\u00a0
r\u00f6relser, d\u00e4r hittar du allt, oavsett var du befinner dig.\u00a0
Med egen kroppsvikt eller enklare vikter och gummiband kan du f\u00e5\u00a0
tr\u00e4ningen gjord p\u00e5 30 min.<\/p>\n\n\n\n

5. H\u00e5ll kontakt
Med familj, v\u00e4nner, \u00e4ldre sl\u00e4ktingar, andra som kan beh\u00f6va dig. Att 
k\u00e4nna sig beh\u00f6vd \u00e4r en h\u00e4rlig k\u00e4nsla.<\/p>\n\n\n\n

6. Skapa tid f\u00f6r tacksamhet
Skriv ner det du \u00e4r tacksam f\u00f6r, fokusera p\u00e5 s\u00e5dant du kan p\u00e5verka. 
Ett par minuter av dygnet kan l\u00e4ggas p\u00e5 att k\u00e4nna Dig och dina 
k\u00e4nslor. <\/p>\n\n\n\n

7. St\u00e4da och organisera
B\u00e4dda s\u00e4ngen varje morgon, en bra rutin att starta dagen med. 
Organisera garderoben och k\u00f6ket s\u00e5 den fysiska milj\u00f6n \u00e4r 
tillfredst\u00e4llande och inte skapar stress. Med barn i familjen kan du 
l\u00e4tt ge barnen enklare uppgifter att h\u00e5lla efter varje vecka. <\/p>\n\n\n\n

8. V\u00e4lm\u00e5ende rutiner f\u00f6r kropp och sj\u00e4l. 
Hemmaspa, yoga, meditation p\u00e5 Kvix, ett kv\u00e4llsbad, en ansiktsmask,
nagelv\u00e5rd, en g\u00e5ng i veckan b\u00f6r en kunna ta chansen att r\u00e5 om sig 
sj\u00e4lv. 
9. L\u00e4r dig n\u00e5got nytt
Planera in en stund d\u00e4r du tar dig tiden att l\u00e4ra dig n\u00e5got nytt, l\u00e4sa 
en bok, sticka, knyppla, baka, st\u00e5 p\u00e5 h\u00e4nder, l\u00e4r dig dansa magdans 
eller grunderna i balett p\u00e5 Kvix, allt \u00e4r till\u00e5tet s\u00e5 l\u00e4nge k\u00e4nslan \u00e4r att 
du denna vecka l\u00e4rt dig n\u00e5got nytt.<\/p>\n\n\n\n

10. Anv\u00e4nd tandtr\u00e5d
Egentligen \u00e4r det inte sj\u00e4lva tandtr\u00e5den i sig, det \u00e4r ju bra och\u00a0
rekommenderat att g\u00f6ra det varje dag, det \u00e4r mer rutinen att unna\u00a0
dig n\u00e5got som \u00e4r bra f\u00f6r dig. G\u00f6r 50 benb\u00f6j eller t\u00e5h\u00e4vningar\u00a0
samtidigt s\u00e5 har du f\u00e5tt ytterligare en r\u00f6relse med p\u00e5 dagen.<\/p>\n\n\n\n

If\u00f8lge pressemeddelelse.<\/p>","protected":false},"excerpt":{"rendered":"

H\u00f6sten \u00e4r snart h\u00e4r – jobb- och skolstart och nya tag med tr\u00e4ningen ochrutiner. Efter semestern k\u00e4nner vi oss ofta inspirerade att fixa och styra upp hemma, \u00e4ta h\u00e4lsosamt och inventera i v\u00e5rt inre f\u00f6r att g\u00f6ra plats f\u00f6r nya intryck. H\u00e4r f\u00e5r du en lista med tips p\u00e5 hur du kan t\u00e4nka f\u00f6r att […]<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[353,451],"class_list":["post-239823","post","type-post","status-publish","format-standard","hentry","category-travel-report","tag-traning","tag-turim"],"acf":[],"yoast_head":"\nTillbaka till rutiner – Travel Report<\/title>\n<meta name=\"description\" content=\"Tillbaka till rutiner \u2013 L\u00e4s senaste nyheterna fr\u00e5n resebranschen p\u00e5 Travel Report.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.travelreport.se\/da\/tillbaka-till-rutiner\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" 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