What are the benefits of night walks? Evening cleansing walks. Why you need to take a walk before bed

What could be better than a walk before bed? For some, this has long become a habit, while others only go out to do shopping. This is undoubtedly a wonderful habit. Nowadays, when maximum movement is from home to work, to the store and back, it is simply necessary add a little movement.

evening walks with benefits for the whole body

Late in the evening the street is no longer so noisy, you can’t hear the roar of cars and you can enjoy the silence have a good evening. Let’s say that during the day you get terribly tired at work or school, and you don’t have enough time and energy for diets and sports. Then an evening walk will be an excellent alternative to running and race walking. Even after walking at a calm pace, you lose more than 100 kcal.

The fresh wind will clear your thoughts and help you calm down. Walk before bed- this is an excellent option for those who allowed themselves to “relax” in the evening and ate something sweet or fatty. Speaking about walking, it is worth saying that it involves not only the work of the leg muscles, but also the buttocks, abdominal muscles and arms. No wonder they say that Movement is life.

Evening walks promote sound and healthy sleep

In the gym, we usually spend a lot of time on the treadmill, while simply walking along the street is considered more beneficial. You can walk with the dog, you can with your husband and child, or you can just be alone with your player and alone with your own thoughts. An evening walk will add activity to your life. Of course, in the city in the evening it is not as beautiful as in the village or in the forest. But the effect remains the same.

Many people specifically take a walk before bed to burn off energy reserves and free themselves from daytime thoughts. In winter, you can walk no more than 10-15 minutes. Frosty evenings contribute to increased expenditure of body energy to maintain heat. But with the arrival of spring, you can increase the duration to an hour. Just imagine the moon, the stars, the scents of spring and a little physical activity at the same time. Teach not only yourself, but also your family, to an evening walk. Well, for those who live outside the city, I think a walk before bed will bring double pleasure. When you return, you can drink a couple of cups of green tea, read your favorite book or watch a movie and fall asleep, waiting for a new day.

Are you allergic to the gym? Great! You shouldn’t be too upset about this, but the main thing is to rape your body every day in pursuit of an ideal figure. Remember, you’ve probably already found hundreds of excuses for yourself to skip training more than once. It seems that the last time you were so ashamed was when you made excuses to your school teacher for absenteeism. Now you can finally forget about the hated treadmill: scientists have found that walking and contemplating nature are much healthier than exhausting workouts in the gym.

40-45 minutes of brisk walking a day improves thinking skills in people over 60 years of age because such exercise improves blood flow to the brain.

No equipment

Perhaps the most pleasant advantage of walking is that you no longer need special equipment; all you need is a pair of good sneakers. In addition, walking does not exhaust the body as much as active sports, you may even have the feeling that the body has not undergone any changes. In fact, this is not at all the case - after the first walk you can be sure that you have embarked on the path of change, and for this it is not at all necessary to be completely wet with sweat.

General recovery of the body

In addition to all other advantages, walking promotes intensive blood movement through the vessels, enriching all internal organs without exception with a large amount of oxygen, which, of course, has a beneficial effect on the entire body. Get into the habit of walking in the evenings and very soon you will notice how your general condition has improved - headaches will go away first, and then joint pains - active blood circulation will help develop clogged muscles.

Deep sleep

Walking promotes healthy sleep. If you suffer from insomnia, an evening walk is exactly what you absolutely need. Taking a breath of fresh air before bed, even in a small city park, is useful for complete relaxation of the body, and oversaturation with oxygen can even cause severe drowsiness. So, after a long leisurely walk, you are guaranteed a healthy, sound sleep and a pleasant awakening.

In a healthy body healthy mind

Walking provokes the production of happiness hormones - endorphins.

Forget about the gym

Regular walks can completely replace sports. Walking is a proven means of losing weight, which has no contraindications and is suitable for everyone, regardless of age. Daily walking cross-country in the park will provide you with easy weight loss, you will be able to give up diets and mandatory exercises. Walking is as effective as running, but unlike the latter, it has no contraindications and is much safer for health. Morning workouts charge you with energy, and evening workouts curb your appetite. The main thing is to train regularly.

Good mood

Walking can benefit not only your physical condition, but also your moral one. English experts invited several avid motorists to participate in an experiment and found that people who stopped driving to work and began walking or cycling to their place of employment experienced a clear improvement in their general condition. Walking provokes the production of happiness hormones - endorphins. After a walk, you will definitely feel that your mood has improved.

It has long been explained by doctors, and it itself is recommended by trainers. However, most people still look for a minibus when heading to the store. Some even go to the stall to buy cigarettes by car. And everyone complains about a “beer belly”, heart problems and weakness in the legs if they have to stand in line.

We lose weight without problems

In the list of benefits of walking, the most attractive item for many will be getting rid of excess weight. People usually start thinking about health when problems with it begin, but they worry about attractiveness almost from the moment they begin to lose it. And this is even good: by starting to walk to lose weight, a person will also improve his health.

Researchers have found that the benefits of walking for getting slim are much higher than regular visits to the gym. Walking is more effective than dieting and gives more lasting results, unless, of course, it is accompanied by gluttony. When walking, you burn off as much fat in half an hour as you spend in the gym in an hour. And at the same time, you don’t have to pay for such training. In addition, the loads during walking are natural and evenly distributed. You are not at risk of soreness or overload of individual muscle groups. And an additional bonus is improved posture if at first you train yourself to walk with your shoulders turned. By the way, this is not difficult to do: just wear a slightly loaded backpack on both straps.

Let's say no to old age

The undoubted benefits of walking are also observed for those who want to delay the onset of senile infirmity as far as possible. The most common cause of age-related mortality is strokes and heart attacks. And they are caused by weakness of blood vessels and heart muscle. To strengthen them, static loads - lifting weights, exercising on exercise machines, etc. - are not very suitable. But clean air, rhythmic movements and uniformity of load cope with the task perfectly. The pressure stabilizes - the vessels stop experiencing excessive stress. The heart catches the desired rhythm and is not overloaded, while simultaneously strengthening.

We fight apathy and depression

Another reason for rapid aging is stress, which our lives cannot do without, even if we carefully avoid unpleasant impressions and sensations. Another benefit of walking is that it quickly and without medication eliminates the consequences of nervous shock.

European doctors conducted a large-scale study of the age group from 40 to 65 years. It was carried out for many years and gave stunning results: the risk of heart disease drops by almost half if people just walk at a brisk pace for about three hours every day. In addition, senile dementia, atherosclerosis and other diseases that are common at their age were not observed among those who loved to walk.

We prevent dangerous diseases

The list of benefits of walking is long and convincing. His most compelling points are:

1. Reducing “bad” cholesterol in the blood naturally to a minimum. This means preventing the occurrence of diseases associated with it.
2. The likelihood of diabetes mellitus decreases by at least one third.
3. In women, the risk of getting a breast tumor is noticeably reduced, in men - prostate cancer, and in both - intestinal cancer.
4. Without medical intervention (including medications), the functioning of the gastrointestinal tract is normalized.
5. The risk of developing glaucoma drops to almost zero.
6. Strengthening the skeleton and joints prevents the development of osteoporosis, arthritis and rheumatism.
7. Immunity is growing: “walkers” do not catch the virus even in the midst of epidemics.

However, to achieve such results, daily walking is required. The benefits of one-time walks are much lower.

How much do you need

The average person who leaves home only to take the bus to work and the tram to the store takes no more than 3 thousand steps on a working day. This is so small that unpleasant consequences for the body can be considered guaranteed.

If a person is more conscious and travels to work (located nearby) on foot, he walks about 5 thousand times. Better - but still not enough. In order not to lose what nature has given you, you need to take at least 10 thousand steps daily, which will be a distance of approximately 7.5 km. At average speed, you need to travel for about two hours - and your health will not leave you.

Where and how is the best way to walk?

It is advisable to choose places for walking wisely. Naturally, if you combine walking with going to work, you won’t be able to adjust your route too much. However, walking in your free time allows you to choose a “useful” trajectory of movement. Parks are best suited for these purposes: there is unpolluted, clean air, fairly smooth paths that are quite suitable for walking, plus at least some nature. If there is no park nearby, choose a route away from transport arteries. At least in the courtyards of houses.

In addition, the benefits of walking are observed only if the person walks energetically. When you wander slowly and sadly, your body works in a mode not unlike rest mode.

No special equipment is required for walking. The only thing worth paying attention to is shoes. Flip-flops or heels are clearly not suitable for a long and brisk walk.

Only fresh air!

I would also like to note that walking down the street cannot in any way be replaced by using a treadmill in a sports club, even in the most intensive mode. You only need to walk outside: here you get your dose of sun, which forces your body to produce vitamin D. Without it, the healing effect will be much lower, although the weight loss effect will remain at the same level. And there is no need to make excuses with clouds. Even on a cloudy day, the sun's rays are enough to stimulate the production of valuable vitamins in the required amount.

How to train yourself to walk?

Laziness, they say, is the engine of progress. But it is also a stop-cock for maintaining physical fitness. You don’t want to make unnecessary movements, and the person begins to justify himself by lack of time or other objective circumstances. However, you can unobtrusively force yourself to start walking. The methods are simple and feasible.

1. If your office is two stops from home, walk to and from work. If you cannot do without a trip by transport, get off one stop earlier when traveling by metro and two stops earlier if you travel by minibus, tram or trolleybus.
2. Don’t take your “brakes” with you to work, take a walk to a cafe for lunch. And not the closest.
3. Forget the elevator. Even if you live on the 20th floor, walk. To begin with, just go down, and eventually go back home along the stairs. In addition to losing weight, improving your health and developing your “breathing”, by summer you will also gain elastic buttocks, with which you won’t be ashamed to show up on the beach even in a swimsuit with a thong.

Having appreciated all the benefits of walking, every person should make the first effort and maintain it throughout his life. Unless, of course, he wants to remind himself of a ruin in his early old age and regret missed opportunities. In the end, it's just fun to walk. If you can't walk aimlessly, challenge yourself to walk to the beach, a museum, or your favorite cafe. Or find a like-minded person to talk to while walking. Or get yourself a dog.

Not every modern person has the opportunity to regularly visit fitness clubs. Some people are too tired at work, some are busy with family concerns, and others don’t have enough money to buy a gym membership. But, nevertheless, we all want to maintain good health and be in good physical shape. How to achieve this?

Walking before bed will give your body strength

Many useful and pleasant things in our world still remain free. Taking a regular walk before bed can seriously improve your quality of life!

A person who has not been involved in sports for a long time should not immediately rush into the quarry and undergo difficult and grueling training. You need to start putting your body in order gradually. At the same time, walks before bed have no contraindications; even older people can do them! By doing this kind of healthy walking, you will gradually build up your back and abdominal muscles, and your legs will become more resilient and stop hurting. In addition, since you will be walking in the fresh air, you will enrich your body with much-needed oxygen.

Taking leisurely walks can also be good for your mental health.

Taking a slow walk before bed, when there are almost no cars or people on the streets, will make you feel extremely peaceful and calm. You can watch the leaves sway on the trees, how the moon shines mysteriously... Calming city or rural landscapes in the evening will put your nervous system in order even after the most exhausting working day. So instead of watching TV before bed, go for a walk!

What regular walks before bed can do for you:

Relieve tension and stress
- Normalization of metabolism in the body
- Increased overall immunity level
- Muscle training
- Sleep becomes more sound and restful

After a month of such training, you will notice that you begin to wake up much more rested and alert. Your resistance to stress will also likely increase, making many troubles seem like nothing. In general, by doing therapeutic walking you will begin to have a more positive attitude towards life and will enjoy every day.

Don't be lazy and start practicing right today, thereby changing your life for the better!

The light breeze of the sea surf, the fresh breath of the sea, the singing of forest leaves or the quiet rumble of cars while walking in the park - what do you like best? All this, depending on the location, can be experienced during an evening walk before bed, a walk that is not just an addition, but an integral part of a healthy night's rest. Healthy walks before bed are both difficult and very simple!

The benefits of walking in the fresh air

E If you have already had the opportunity, more than once, to walk along the quiet streets in the evening, you could note for yourself how much easier it was to fall asleep that day, and how a slight peace and tranquility appeared somewhere inside. It is even possible that it helped you resolve some internal conflict and find answers to your questions. There are many benefits to evening walks in the fresh air.

P First of all, it is worth noting that even in a city, during a walk we receive an additional dose of oxygen, which is as important to us as life itself. The more we allow ourselves to relax during a serene procession through the city streets or along the sea coast, the more our blood is saturated with this element. As a result, the processes of regeneration, absorption of nutrients, restoration of nerve cells are accelerated, and the general physical and emotional state improves.

P Walking in the fresh air helps to lose weight and improve the processes of assimilation of information received during the day. Even a hard day at work can turn into an easy adventure if you manage to spend half an hour in the evening for a leisurely trip to the park.

P The psychological impact of such going out into the street should also not be neglected - peaceful observation of the surface of the water, the movement of cars, and people walking rhythmically nearby, creates a general atmosphere of calm and unhurriedness, which involuntarily helps to put everything in its place in your mind or simply give it a rest.

5 reasons why walking before bed is beneficial

1. Light physical activity helps relieve tension and helps you quickly switch to a state of rest, both for the body and for the mind.
2. Fresh air saturates the lungs, from where active oxygen penetrates the blood and fills the brain, helping it cope with assigned tasks and difficulties. This same fact contributes to the rapid assimilation of the information received, the normalization of nervous processes in the brain, and the transmission of active signals to the entire body.
3. Regular walks before bedtime are one of the methods of physiotherapy for the rehabilitation of seriously ill patients. This process to some extent contributes to faster healing of wounds, restoration of physical and mental strength, and strengthening of the immune system.
4. The psychological effect of these walks manifests itself quite clearly. Calm contemplation, measured steps, lack of boundaries and haste - all this helps to calm down and tune in to rest.
5. Regular walks also help regulate sleep processes - it becomes easier to fall asleep at the same time. The sleep itself becomes stronger, calmer, deeper, and, therefore, healthier.

How to properly organize a walk before bed

In order for an evening walk to become truly useful for further relaxation, you should adhere to several basic and not at all complicated rules.

1. Choose a regular time for walking where you can take your mind off everything and focus on relaxation.
2. The duration of the walk should be at least 20 minutes and no more than 1.5 hours, depending on personal needs and physical abilities.
3. Choose your clothes carefully for evening walks. It’s important not to get too cold before going to bed, but overheating can negatively affect the quality of your night’s rest. Particular attention should be paid to shoes - feet should not sweat or freeze, there should be a complete feeling of comfort.
4. The place for walking should be optimal for you - not very noisy, relatively calm and uncrowded. It is important that there are no industrial enterprises or places nearby where very loud music can be played. It is best if you choose a city park, suburban outskirts where there is a lot of vegetation, the coast or streets along which there is less traffic and the houses are mostly residential.
5. Try not to listen to music while walking, or choose melodic rather than rhythmic tracks. It is also better to avoid reading while walking. All this can disrupt the processes of pacification, and therefore interfere with sleep itself and provoke insomnia.
6. It is better to finish your walk no later than half an hour before going to bed in order to have time to carry out water procedures.