Introduction: Taking a walk before going to bed can not only make you maintain a certain amount of exercise every day, improve your brain, breathe fresh air, effectively promote sleep, but also strengthen the body, is a simple and longevity good habit.
Ancient and modern gleanings: the ancients said: "a hundred practice is not better than a walk", "a hundred practice began with a walk first", "go far, live long." All illustrate the importance of walking in health care. Ancient works Zi Yan Yin Shu(Purple rock hidden book) recorded: "every night when you fall asleep, walk a thousand steps around the room, began to sleep... A thousand steps for silence." To go for a walk before sleeping is helpful for the circulation of Qi and blood, make Qi and blood smooth and harmonized, get better rest and sleep.
A bedtime walk works well.
People used to think that the morning was the better time to exercise. But new research suggests that evening and bedtime exercises are even better for the body. And many experts recommend a "bedtime walk" for the elderly. Chronic commuters and travelers had significantly lowered rates of cardiovascular disease, neurasthenia, thrombotic and chronic exercise system diseases if compare with those drivers.
In addition to mental relaxation before bed, the body should also do some relaxation activities, and walking is the better choice. Most exercises involve the legs. Taking a walk before bed makes it easier to fall asleep because blood flow is unobstructed by small amounts of muscle activity, and because blood flow to the muscles in the brain is relatively reduced. At the same time, in the process of walking, the spirit is also relaxed, think less psychologically stressful things, can help sleep.
You can go out for a walk 0.5 ~ 1 hour before going to bed, stroll to the night market, jog, walk the dog. Go for a walk requirement upper limb prolapse naturally, swing gently as pace, relaxed freely, maintain posture balance. Walking requires a steady upper body, with the heel off the ground, the knee slightly bent when landing, and one foot often landing, so that the joint load is 40% less than when jogging. Your arms should be bent at right angles and your eyes should be at a point 4 to 5 meters in the direction of the walk.
The elderly should walk at a moderate pace of 60 to 80 steps per minute or 80 to 100 steps per minute. But effective walking generally lasts at least 20 minutes, which is the minimum amount of time you need to relax and enjoy walking. People with heart disease, asthma, or poor cardiopulmonary function must pay special attention to their health when walking and stop when they feel uncomfortable. Those whose knee joint is weaker, easy ache, unfavorable fast walk, might as well adjust carry quantity, walk slowly, walk some longer. Take a walk at least three times a week before going to bed to get the results.
Bedtime walk:health benefit.
✵1. Eliminate fatigue: outdoor walk before going to bed, the brain will be more awake, the mood will be more comfortable, the results of the metabolism will shorten the procedure of early sleep to sleep, especially helpful for people engaged in mental work to eliminate excessive fatigue of the brain, remove the tension of the brain nerve.
✵2. Improved thinking: walking improves neurological function, especially balance. Walking makes nerve reflex harmonious, sensitive, responsive and not easy to fall. The walkers had a better mood, less depression and anxiety, and improved thinking and memory function.
✵3. Prevent disease: walking more than three hours a week can reduce the risk of heart disease by 35 to 40 percent. Walking can reduce the rise in blood pressure caused by hormones. Can also increase the secretion of cow cholic acid, and cow cholic acid has the effect of lowering blood pressure. Walking helps break down and burn neutral fat, increases good cholesterol, and helps prevent hardening of the arteries, diabetes and breast cancer.
✵4. Strengthen the body: bones need certain weight-bearing exercise to maintain a certain hardness. Walking is a weight-bearing exercise different from swimming. When walking, raise your head and chest, swing both arms greatly, stride forward, naturally straighten back muscle and shoulder muscle, can improve the waist, shoulder, head pain.
✵5. Help you sleep: use your feet to improve the control of autonomic nerves in your body, making the switch between sympathetic and parasympathetic nerves more flexible, helping to eliminate stress and fall asleep more easily.
✵Tips: Get off the bus one or two stops early and walk instead to increase your chances of exercising. Don't rush around all the time, let walking bring you health and good mood!
Introduction: Taking a walk before going to bed can not only make you maintain a certain amount of exercise every day, improve your brain, breathe fresh air, effectively promote sleep, but also strengthen the body, is a simple and longevity good habit.
People used to think that the morning was the better time to exercise. But new research suggests that evening and bedtime exercises are even better for the body. And many experts recommend a "bedtime walk" for the elderly. Chronic commuters and travelers had significantly lowered rates of cardiovascular disease, neurasthenia, thrombotic and chronic exercise system diseases if compare with those drivers.
You can go out for a walk 0.5 ~ 1 hour before going to bed, stroll to the night market, jog, walk the dog. Go for a walk requirement upper limb prolapse naturally, swing gently as pace, relaxed freely, maintain posture balance. Walking requires a steady upper body, with the heel off the ground, the knee slightly bent when landing, and one foot often landing, so that the joint load is 40% less than when jogging. Your arms should be bent at right angles and your eyes should be at a point 4 to 5 meters in the direction of the walk.
✵1. Eliminate fatigue: outdoor walk before going to bed, the brain will be more awake, the mood will be more comfortable, the results of the metabolism will shorten the procedure of early sleep to sleep, especially helpful for people engaged in mental work to eliminate excessive fatigue of the brain, remove the tension of the brain nerve.
