🌅 Daily Health Routine (Consistent)

🌅 Jadwal Caafimaad Maalinle ah (Joogto ah)

1. Subax (markaad toosto)

✅ Cab 1 galaas biyo diirran isla markiiba.

✅ Samee salaad/duco si nafta loo dejiyo.

✅ Neefso qoto dheer 5 jeer (waxay nadiifisaa maskaxda).

✅ Jimicsi fudud 10–15 daqiiqo (squats, push-ups, arm stretch).

✅ Cun cunto fudud oo caafimaad leh (tufaax, moos, ama rooti qamadi ah + biyo).

2. Duhur / inta u dhaxaysa shaqada

✅ Cun cunto kulul oo khudrad ama hilib caafimaad leh.

✅ Cab biyo badan inta lagu jiro maalinta (ugu yaraan 6–8 galaas).

✅ Haddii aad daasho — socod 10 daqiiqo samee ama naso 15 daqiiqo.

✅ Ka fogow cabitaannada macaan iyo cuntada degdegga ah (fast food).

3. Galab / fiidkii 

Cun khudaar 

✅ Samee socod 20 daqiiqo ama jimicsi fudud guriga.

✅ Dhageyso Qur’aan, podcast, ama music degan.

✅ Qor 1 fikir wanaagsan ama wax cusub oo aad baratay maanta.

4. Kahor hurdo

✅ Cab biyo yar (badan yey noqonin).

✅ Ka fogow telefoonka 30 daqiiqo kahor hurdo.

✅ Samee istighfaar ama fikir togan.

✅ Seexo 7–8 saacadood si jirka iyo maskaxdu u nastaan.

🌀 Xeerar Guud

Ha seexan calool buuxda.

Maalin kasta wax yar soco ama jimicsi samee.

Maalin kasta dadka wanaagsan la sheekeyso 

Waa caafimaadka maskaxda

Maalin kasta biyo cab kugu filan 2Liyobar ilaa 3L

Maalin kasta fikir wanaagsan ku billaaw.