Simple walking for weight loss. The benefits of walking. Hiking in the fresh air for better health Why you need to walk before bed
You need to get enough sleep any time
Need to get enough sleep! If you don't sleep enough on weekdays, get enough sleep on the weekend.
IS IT TRUE
You should not get up later on weekends; it is much more important to establish a constant sleep and wakefulness pattern 7 days a week. This mode prevents insomnia and improves sleep quality.
Evening workout before bed
Evening fitness classes contribute to fatigue and you will fall asleep faster.
IS IT TRUE
Regular exercise normalizes sleep, but it should not be closer than three hours before bedtime. A “hot body” will not allow you to fall asleep peacefully: the body temperature after exercise returns to normal only after three hours.
Age and sleep
Older people need less sleep.
IS IT TRUE
Older people seem to need less sleep. In fact, this is a misconception: they also require 7 to 9 hours. 
The brain rests during sleep
Sleep is needed for the brain to rest.
IS IT TRUE
It is not the brain that needs rest, but the body. During sleep, the brain continues to work, controlling breathing and many other body functions.
Wake up in the middle of the night
If you wake up in the middle of the night, it's best to get back to sleep as soon as possible. It’s better not to get up and do anything, otherwise you won’t fall asleep later.
IS IT TRUE
If you wake up in the middle of the night and cannot fall back to sleep within 15-20 minutes, then do something relaxing: listen to quiet music, sit in a chair. If you only think about how to fall asleep again, then you will not succeed. 
Walk before bed
To get ready for bed, it's a good idea to take a walk.
IS IT TRUE
You can go for a walk, but it’s better 2 hours before bedtime. But it is better not to do activities such as watching TV or staying vigil at the computer. It will be more difficult for you to sleep.
Sex before bed
Sex at night is stimulating and makes it difficult to fall asleep.
IS IT TRUE
Sex releases endorphins, which block stress. Therefore, it is easier to fall asleep after sex.
Ideal room temperature for sleeping
It's better to sleep in a cool room. 
IS IT TRUE
The body responds to sleep faster in a cool room. Do you remember how difficult it is to sleep in the hot summer? So let some fresh air into your sleeping area.
Snoring and sleep
Snoring is a common and harmless phenomenon.
IS IT TRUE
For most people, snoring is harmless. But it can cause apnea syndrome (sudden stoppage of breathing during sleep). If you snore frequently, consult your doctor.
Alcohol and sleep
A glass of wine will help you relax and fall asleep faster.
IS IT TRUE
Despite the fact that alcohol helps you fall asleep quickly, such sleep cannot be called restful: you will toss and turn, wake up, and ultimately not get enough sleep.
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.
Fortunately, many useful activities are still free. It’s enough just before going to the bedroom, going out into the fresh air and taking a short walk to make your sleep healthier and sounder, and to feel more energetic the next morning. And if you do this daily, you will begin to gain muscle mass.
Oxygen
The main feature of such an easy exercise as walking is that while walking a person breathes fresh air, which is no longer as polluted as in the daytime. The body receives a lot of oxygen, a vital element.
Indeed, there is nothing more important for our body than oxygen. You can hardly live without this gas for a couple of minutes.
It is strange that adults often send their young children for a walk, confident that this will bring many benefits to the growing body, but they themselves forget to take a breath of fresh air before bed.
And, most likely, they remember very well that such a walk is useful for everyone, not just children. However, being busy with their work and immersed in an endless household routine, they are forced to spend not so much time in the fresh air.
At best, they only have to breathe fresh air while going to the store and waiting for public transport at a bus stop. However, both often occur in the morning or afternoon. Therefore, the benefits of such walks are much less than in the evening.
No contraindications
An important advantage of evening walks is that they have no contraindications. Even older people are not simply prohibited from walking, but, on the contrary, are recommended to maintain their health.
Benefits for psychological well-being
Walking before bed is also a good antidepressant. Is there a person who would not be annoyed by these endless streams of cars rushing along city roads.
It is much more pleasant to walk around the city in the evening, when there are very few of these cars on the roads. The air is refreshed. There are no noises of humming motors. At this time, it is good to observe nature: how the leaves rustle on the trees, how beautifully the moon shines overhead, how beautifully the stars sparkle in the dark sky.
And other objects also contribute to peace. The cityscapes in the evening are very beautiful. The windows of houses from afar look a lot like stars, and therefore also have a calming effect.
In general, a walk before bed is a great way to normalize your nervous system even after the hardest day of work. This is a good preparation of the body for sleep. After admiring the evening scenery, you can go to the bedroom and go to bed. The nervous system will already calm down, and therefore the brain will be completely ready for sleep.
Improved health
The main benefit of evening walks is their positive effect on the body as a whole. Fresh air and physical activity strengthen the immune system. In this case, the air temperature does not matter. Both in winter and in summer, such walking before bed is equally beneficial for health.
If you go for a walk every evening before going to bed, your cardiovascular system will work better.
- Slow walking improves blood pressure
- Also, an evening walk helps speed up your metabolism.
Plants use fresh evening air to produce phytoncides - substances that reduce the risk of tumor development. These substances enter the atmosphere and, when a person inhales the air, end up in his body.
Filling with energy
If you take walks in the fresh air every day, you will always feel cheerful. The need to invigorate yourself with various addictive energy drinks like coffee will disappear by itself.
According to studies, a person who finds himself in the fresh air and enjoying the beautiful natural landscapes at night becomes 90% more energetic.
Therefore, when you feel tired and want to drink another cup of strong coffee, you should go for a walk instead. The result will be pleasantly surprising.
Improved sleep
The importance of evening walks for healthy, sound sleep is enormous. But many people, unfortunately, do not take this value into account.
Those who spend a lot of time outdoors sleep much more soundly than couch potatoes. At the same time, the body rests well during sleep. In the morning you feel cheerful throughout your body. There is no desire to drink invigorating drinks. There is only a desire to do useful things.
Walking before bed- an effective means of promoting health, having a relaxing effect on the body before bedtime.
Who is the walking tour for?
This type of activity is relevant for people of absolutely all ages. And this is one of its main advantages – the absence of contraindications. You can start hiking both from childhood and when you are old. Walking in the evening is a very useful pastime, simple and accessible for everyone who wants to keep their body in good shape and have a healthy, sound sleep.
How to walk correctly
The key point in the correct practice of walking in the evening is the regularity of walks. Due to the fact that many people find it difficult to exercise constantly at first, it is necessary to choose the optimal mode so that walking before bed is not a burden, but a joy, and brings maximum positive emotions and sensations. Experts say that it is enough to exercise for 21 days for this type of leisure to become a useful habit that can change your life for the better. But in order to achieve what you want, there are several general rules for walking that should be followed. First of all, this is the pace of walking, which should not be slow, but at the same time should not turn into running. It is unacceptable to endure pain during a walk, in the form of shortness of breath and various tingling sensations. It is worth once again focusing on the dosage of the load, which should increase evenly and gradually, taking into account your physical condition and capabilities at the moment. To prevent negative consequences, it is recommended to alternate between increasing and decreasing speed. This will help the body recover during a difficult period and not be completely relaxed at a slow pace. One cannot fail to mention the posture while walking; the head should not be lowered, the shoulders should not be twisted and tense. During the walk, the feet should fall on the heels, and push off with the toes. To increase the benefits of walking, it is recommended to give preference to hilly terrain. And by the way, don’t forget about smiling while walking, it should be your constant attribute, despite the weather and other external conditions.
Walk duration
The duration of the walk is on average at least 30-40 minutes. At first, you can reduce this time, but for regular exercise it is not recommended to exercise for less than the specified time.
Benefits of walking before bed
In addition to the tonic and relaxing effect, walking before bed helps you maintain your own weight at the desired level, since while walking at a moderate pace you will be able to burn about ten calories per minute. It is also worth noting that walking before bed helps improve blood circulation by enriching organs with more oxygen, reduces cholesterol levels in the blood and the risk of diabetes, improves the functioning of the digestive tract, and has a beneficial effect on the respiratory system. And in general, walks serve as an effective means of hardening and comprehensive healing of the body, as well as one of the incentives for the development of discipline, organization and endurance. An important beneficial effect of walking is its ability to be a natural antidepressant all year round, which not only lifts your mood every day, but also slows down the aging process, allowing you to remain young and beautiful, which is so important for girls of any age. Positive aspects also include a beneficial effect on the musculoskeletal system and vision. Perhaps for you, walking before bed may seem like a panacea, and there will be considerable truth in this statement, since without much difficulty you can put your entire body in order, without depriving any system of receiving the necessary physical activity.
Chatting while walking
It is very important to note that your walks can take place either alone, in order to enjoy everything that escapes our eyes in a hurry and to be alone with yourself, or in the company of your loved ones: family, friends, acquaintances and your pets . Communication with them will complement the emotional component of walking before bed and will help you relax from everyday worries and talk about what you don’t have enough time and energy for during everyday work. By taking a walk in the fresh air, you can solve several problems at once: lack of communication with family, problems with appearance, insomnia, stress, etc. It is important to remember that you will not be able to come away from a walk unhappy, and spending the evening in front of the TV is unlikely to help make you happy.
Links
- How to walk for health benefits, social network "Country of Mothers"
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 satisfying benefit of walking is that you no longer need special equipment, all you need is a good pair of running shoes. 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 soaked through with sweat.
General recovery of the body
In addition to all other advantages, walking contributes to the intensive movement of blood through the vessels, the enrichment of all internal organs without exception with a large amount of oxygen, which, of course, has a beneficial effect on the whole body. Get in the habit of walking in the evenings and very soon you will notice how your general condition has improved - headaches will first subside, and then articular ones - active blood circulation will help develop clogged muscles.
Deep sleep
Walking ensures healthy sleep. If you suffer from insomnia, an evening walk is exactly what you absolutely need. Breathing fresh air before going to bed, even in a small city square, is useful for complete relaxation of the body, and oxygen oversaturation can even cause severe drowsiness. So after a long leisurely walk you are provided with a healthy sound sleep and a pleasant awakening.
In a healthy body healthy mind
Walking triggers the release of happy hormones called 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.
