How to get the most out of air baths. The first stage of hardening - air baths

What are air baths? We all take them often, but we don't know what they are called. And air baths are walks on fresh air, in any weather and at any time of the day, even walks under the moon on own garden These are already air baths.

The usual stay in the fresh air is an air bath, because the air envelops the body from all sides, we plunge into it, inhale it and it gives us vigor and strength. Everyone knows how useful any fresh air is for a person, after sitting in stuffy offices and apartments, one wants so much to break free, into the air. Walking, jogging and even airing the rooms is a pleasure and improves health. Taking air baths is one of the ways to harden the body, and it is useful for people of all ages, starting with babies.

If you start walking in the spring and continue them in the winter months, then with a gradual decrease in air temperature, the body hardens, the immune system strengthens and the protective functions of the body increase.

But the usual stay in the air will become a truly healing air bath, which has a healing effect on the body, if certain conditions and rules are observed. The human body perceives air baths differently, it all depends on weather conditions, wind strength, air temperature, and humidity.

Taking air baths has a calming effect on nervous system, saturates the blood with oxygen, facilitates breathing and increases the overall tone of the body. It is noted that after air baths a person sleeps well and his appetite increases, this is noted as for childhood as well as for adults. But for walks, you need to choose places away from the carriageways, there will be little use for airing if your balcony or window overlooks a busy highway.

If you have not taken walks for a long time, then you should start taking air baths gradually, then the body will perceive it favorably. It is necessary to start walking in the warm season, the air temperature should not be lower than 20 degrees Celsius. First you need to choose a day with good, calm weather.

It is necessary to dress for walks as lightly as possible, leaving first open hands, then legs and, if possible, half of the torso. It is better to walk on the grass or on the sand barefoot, leaving a minimum of clothes on.

It is necessary to start taking air baths from 10-15 minutes, gradually increasing the time spent in the air up to several hours.

People who are weak and chilly should start taking air baths in light clothes and combine a walk with or a bast shoe, performing the lightest exercise. With a minimum of clothes, it’s great to work on the site, in the country, caring for plants in the garden, walking in the forest. You can even take air baths, enjoying the fresh air.

After taking an air bath, it is useful to rub down with a wet towel, dousing your feet with cool water, these will be the first steps towards hardening. If there is a reservoir, river or lake nearby, or you are relaxing on the sea, sea air baths are very useful, walking along the seashore in any weather, inhaling fresh air from the river or the sea.

In winter, if you can’t take walks, you can take air baths on the balcony or even in front of an open window. It is desirable to do this in the morning, performing simple gymnastic exercises, with a minimum of clothing.

Taking air baths is indicated for all healthy people of any age. Procedures are especially useful for people with hypertension, with disorders of the nervous system, chronic fatigue and with reduced immunity. If there are serious diseases, such procedures can be carried out only on the recommendation of a doctor, although it should be noted that doctors in our time rarely prescribe or recommend taking air baths, prescribing such procedures was very popular before.

Starting with air baths, you should gradually move on to sunbathing.

>>> Air baths and fresh air

Some scientists compare the value of air for humans with the value of water for fish. There is much fairness in this comparison. No man can live without air, nor a fish without water. Based on this, according to some biologists, air baths are much more beneficial for humans than bathing in cold water. If you want to know more about this, read our article.

Air baths remarkably regulate the work of the nervous system. If you come home from work in a tense and irritated state, take an air bath. You will be surprised, but after a few minutes the tension will pass, your mood will improve, you will sleep better at night. It also turns out that air baths normalize blood pressure, help improve the condition of the heart and blood vessels.

What is the secret of the healing qualities of the air? Taking an air bath, we allow the skin to breathe. It is very important. After all, for days on end, the skin is hidden under many layers of clothing, oxygen is practically not supplied. And everyone knows that the skin also absorbs oxygen.

In addition, under the clothes, the air temperature is almost the same, it is approximately twenty-seven degrees. When you undress, the skin is suddenly exposed to a lower temperature. This is a wonderful exercise for blood vessels.

Doctors call air baths the softest way of hardening. It is recommended to use it even for hardening newborn babies. Such procedures cannot cause any harm, and besides, they are easy to perform. Nothing is needed to take an air bath.

You can take an air bath completely naked, then it is a general air bath. And if you expose only the torso, or legs, then this will be a partial air bath.

Air baths are divided by temperature. They can be warm - more than twenty-two degrees, cool - from seventeen to twenty degrees and cold - below sixteen degrees.

You can take air baths lying down, sitting or moving. Most useful way It is, of course, in motion. In order for the air bath to have a result, you need to take off your clothes very quickly. As soon as you feel that you are shivering, if the skin turns blue or becomes covered with pimples, dress immediately.

After the air bath, you should immediately put on clothes that are slightly warmer than you usually wear in such weather. Clothing should be slightly warm, but in no case should you overheat and sweat. In addition, it is useful to lie on a hard surface with a roller under your head for a few minutes.

Air baths are best taken just before sunrise. But if you like to sleep longer - try to have time to carry out the procedure before ten o'clock in the morning. The course of procedures is one month daily, then three days of rest, and then again repeat a month of procedures. Such treatment should be carried out up to three months in a row, but if you have a disease of the liver or other internal organs, then you may need to take air baths for more long time. If you are relatively healthy, then the duration of the first procedures can be up to half an hour at a temperature of fifteen to twenty degrees. You can add ten minutes every day until you reach two hours.

It is not advisable to carry out air baths in windy weather. This may provoke colds. Especially if you have just started hardening. It is very easy to get sick if you take air baths at low temperatures, and even at high humidity. In the event of precipitation or fog, as well as strong wind air baths should not be carried out on the street.

If you carry out air baths indoors, then these are the so-called contrast air baths. First you undress and open the windows - this is the cooling phase. During the warming phase, you must close the windows. So it should be alternated several times.

Sometimes, at first, air baths can make you want to itch or, for example, pain in the abdomen, or other unpleasant phenomena. This is only at first. In time, everything will pass. Don't do anything and don't stop.

If you want to harden your child, be very careful. In babies, thermoregulation is still very weak. How younger child the worse his thermoregulation. Before starting hardening, talk about this with your doctor.

First, teach your child to breathe fresh and cool air. Let the temperature in the room not exceed nineteen degrees. Don't wrap your baby. Neither at home nor on the street, he should not resemble a cocoon. Walk at least three hours a day in any weather. Enrich your child's diet with special children's vitamins and dietary supplements (biologically active supplements).

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You have probably noticed how fatigue disappears in the fresh air, vivacity and cheerfulness appear, therefore, as soon as you have a free minute, hurry for a walk in the forest or in the park. This is your air baths. It turns out that such walks can be made even more useful! How, we will tell further ...

Turning ordinary walks into useful ones air baths

Do you have an earache from city noise and dizzy from polluted air? Go for a walk in the forest, despite the air temperature, and use the thermometer outside your window to good use!

Air baths such a gentle method of hardening that I recommend them even to newborns.

It is best to start air baths in summer. To do this, it is enough to take a walk in light clothes on a cool morning so that the skin feels “chill”. But this does not mean that you should freeze and get sick. Undress gradually so that the body painlessly gets used to the temperature.

What you need to know about air baths

Air baths are general and partial. If you are completely naked in the fresh air, then this is a general air bath, if you expose only your legs and torso, then it is partial.

Also, baths are lukewarm, cool and cold - depending on the temperature. Warm - more than 22 degrees, cool - 17-20 degrees, cold - less than 16 degrees.

Bath Rules

1. It is best to take a "bath" in motion and take off your clothes very quickly. As soon as you feel chills, get dressed immediately.
2. After the procedure, put on clothes slightly warmer than what you usually wear in such weather, and lie down on a hard surface with a pillow under your head.
3. Under no circumstances should you sweat.
4. The best time for baths is right after sunrise or at least before 10 am.
5. Take baths for a month every day, then give the body three days of rest. Follow this plan for up to three months.
6. With a diseased liver and other diseases internal organs baths can be taken longer.
7. Start baths at 15-20 degrees, being in the air for up to 30 minutes. Add 10 minutes every day until your time outside reaches two hours.
8. Do not take "baths" in windy weather.

Nature itself invents medicines for your body. You just need to learn how to use them.

"Bathing" in the air corresponds to human nature. “Like a fish in water,” argued, in particular, the German scientist of the 18th century. G. Lichtenberg, - a person lives, constantly surrounded by another liquid - air. Bathing in the latter may be more beneficial than a cold water bath."

Air baths have a beneficial effect on a person. Thanks to them, he becomes more balanced, calm. Imperceptibly, increased excitability disappears, sleep improves, cheerfulness and a cheerful mood appear. Air baths have a positive effect on cardiovascular system- contribute to normalization blood pressure and better job hearts.

Air is not only a supplier of oxygen. Forming the wind, its flows have a significant impact on natural processes and phenomena. From the wind - hurricanes and storms, unrest in the sea, soil erosion, all kinds of destruction ...

Another thing is air currents of moderate strength. It is they, of all natural factors, that are considered as the most “gentle”, safe, accessible procedures for everyone. Air, according to scientists, is the most universal remedy hardening, With air baths, doctors recommend starting a systematic hardening of the body. This simple, but at the same time extremely useful undertaking, do not shelve it.

An air bath can be general, if the entire surface of the body is exposed to air, or partial, when only part of it is exposed (torso, neck, arms, legs). The hardening effect of air currents is primarily due to the temperature difference between them and the surface of the skin. The layer of air located between the body and clothing usually has a constant temperature (about 27-28 ° C).

The difference between the temperature of the skin of a dressed person and the surrounding air is usually small. Because of this, heat transfer by the body is almost imperceptible. But as soon as the human body is freed from clothing, the process of heat transfer becomes more intense. The lower the ambient temperature, the more cooling we are exposed to.

Air baths according to their effect on the body are divided into tepid (over 22 ° C), cool (from 20 to 17 ° C), cold (from 16 ° C and below). Such a division, of course, is conditional, designed for an "ordinary" person. In well tempered people, the sensation of cold naturally occurs at a lower temperature.

The impact of cold air on a large surface of the body causes a certain reaction in the body. At the first moment, due to the large heat transfer, a feeling of cold arises, then the blood vessels of the skin expand, blood flow to the skin increases and the feeling of cold is replaced by a feeling of pleasant warmth.

Take air baths in a prone position, reclining, in motion. To get a good reaction, it is recommended to undress quickly - so that the air affects the entire surface of the naked body at once. This will cause a quick and vigorous reaction of the body. During cool and cold baths, it is useful to perform vigorous movements. However, if it becomes cold during the air bath, goosebumps and chills appear, immediately get dressed and go for a short run, a few gymnastic exercises. Useful after air baths water procedures.

Thanks to the perfect mechanisms of thermoregulation, a person easily tolerates temperature changes and can adapt to various conditions. climatic conditions. For him, the optimal relative humidity is 40-60%. Dry air is easily tolerated by everyone. high humidity air is unfavorable: at high temperatures it contributes to overheating of the body, and at low temperatures - hypothermia. It has also been established that at high relative humidity, for example, we are colder than at low relative humidity. This phenomenon is explained by the fact that water conducts heat better than air.

During hardening, the speed of air movement must be taken into account. In cold, but quiet, windless weather, we are warmer than in warmer, but with wind. Why? The fact is that with the wind, the layer of heated air near our body - the so-called boundary layer - is constantly changing and the body heats up more and more portions of the air. With wind, therefore, the body spends more heat than in calm weather. Wind causes an increase in body heat transfer. At high temperatures (up to 37 ° C), it protects a person from overheating, and at low temperatures, from hypothermia.

Especially unfavorable combination of wind with low temperature and high humidity air.

These and other properties of air flows must be taken into account during hardening. In wet and windy weather, for example, the length of exposure to the air must be reduced. In rain, fog and at an air speed of more than 3 m per second, procedures for outdoors it's better not to do it at all.

For healthy people the first air baths last 20-30 minutes at an air temperature of 15-20 °C. In the future, the duration of the procedures each time increases by 5-10 minutes and is gradually brought up to 2 hours.

When hardening with air, in no case bring yourself to chills. As soon as you feel the cooling of the body, take a jog, do some general developmental exercises. Cold air baths are recommended to be completed with vigorous rubbing of the body, if possible - warm shower.

Great opportunities for hardening - the body is represented by year-round training in the open air, all kinds of sports associated with the hardening effect of air.

A certain hardening effect is also observed when wearing light clothing that allows air to circulate under it. In the conditions of the city, for example, with moderate frosts and a short stay outdoors in winter, instead of a fur coat, it is better to use a demi-season coat, an insulated sports jacket, and, if possible, refuse warm scarves. It is not for nothing that people say: “The frail one is in a fur coat, the healthy one is in the cold.” However, exercise reasonable caution when doing so. The consequences of such a "hardening" as walking down the street, for example, without a hat, can be very deplorable.

Particular attention should be paid to nutrition, as it is a fundamental factor in human health and prosperity. Food should be light, varied and simple. Eat as many raw vegetables and fruits as possible. To strengthen the healing effect during hardening and to prepare the body for the beginning of hardening procedures, it is recommended to conduct a health-improving course with the use of biologically active additives 1-2 times a year.

When hardening children, mothers and fathers should first of all take into account the anatomical and physiological characteristics of the child's body, the imperfection of its thermoregulatory apparatus. How less baby, the more pronounced this feature is.

Due to insufficient development of the nervous system, the child's body does not adapt well to temperature changes. environment. They tend to be out of thermal equilibrium.

Moms and dads must strictly adhere to the basic principles of hardening that we are talking about, take into account age, health, general physical development other individual characteristics their babies. In the event of the slightest signs of adverse effects of hardening procedures - lethargy or agitation, impaired appetite and sleep - you should immediately stop hardening and consult a doctor. By the way, when starting to harden a child, be sure to get specific recommendations from a pediatrician.

Try every day, persistently to bring up in children the habit of tempering procedures. Great importance has your personal example. If parents themselves accept air and water procedures, then the child will follow their example without coercion. First of all, develop in your baby a love of fresh air.

Make sure that the room in which it is located is constantly ventilated. If a outdoor air not too cold, then in the presence of children for the whole day open windows and transoms. The temperature in the room should be 16-19 °C. With the onset of frosty weather, the windows are slightly opened only for a while, until the air temperature in the room drops by 1-2 ° C. Gymnastics and outdoor games should always take place with open windows.

Clothing is important. In no case should you pamper children, dress them in a hundred clothes, put woolen socks, felt boots, warm sweaters on them at home. For this purpose, a linen or cotton shirt, a bra with panties and a woolen or paper dress (suit) are more suitable. Footwear - shoes or slippers.

Clothing for walking is selected according to the weather. Excessive wrapping leads to overheating of the body, which in turn predisposes to colds.

Prolonged exposure to fresh air important element hardening. Even in winter, try to keep your children for a walk for at least 3-4 hours. During walks, it is useful to play outdoor games.

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For someone ashamed to walk naked in own apartment, and for others, air baths are part of a healthy and happy life. Read below about the secrets of air baths.

Everyone knows that air, along with water, is the basis of life on planet Earth. And the importance of air for all living nature, and for man in particular, is so great that if you begin to describe its value in detail, then this description will take a lot of time. scientific volumes. Simply put, air is our life. As, however, and water.

Clean, unpolluted air is one of the most pleasant means that helps us out as in the prevention of diseases. different systems the human body, and in their treatment.

What are useful

The main thing to understand is that an air bath is the safest and easiest way to harden and strengthen the immune system. When hardening with water, we inevitably encounter such inconveniences as the need to set aside time for dousing or for a contrast shower, after which, among other things, we need to wipe ourselves off, dry ourselves, and only then go on some business.

Air baths, on the other hand, allow us to combine the hardening process with other household chores. Moreover, it is not necessary to be completely naked to the state of "what the mother gave birth to." Exposing the torso or dressing in a swimsuit, short shorts, you also take an air bath.

In addition, these procedures help to remove nervous tension after a working day, in general, to strengthen the nervous system of the person who deals with them.

With a certain, methodical approach to conducting air baths, blood vessels and the heart are strengthened.

In addition, an air bath is a way to give your body in full breathe. After all, the skin performs many functions in the body, including respiratory.

Moreover, skin breathing, in fact, is so strong thing that some yoga (after, of course, years training), are able to almost completely dispense with pulmonary respiration, replacing it with skin respiration. Some are able to live, taking one breath in 5-15 minutes and even less often!

The skin absorbs a significant proportion of the oxygen needed by the cells of the body and releases an equally significant proportion of carbon dioxide from the total amount emitted by our body.

So do not underestimate the air baths and their importance.

Who are useful

They are useful to any person, support the body, tone and improve health.

It is also useful for older people to take periodic air baths to maintain health. They support the work of the heart and blood vessels.

For the beauty of the body, an air bath is as necessary as good quality sleep. Breathing skin is better supplied with oxygen, blood microcirculation in it improves, which positively affects the color and elasticity of the skin.

To enhance the effect, it would be good to get out of the city or to the sea coast to take air baths.

At what temperature and what time to take

Traditionally, air procedures are divided into three types.

The first is warm baths. The air temperature during such procedures should be at least 22-23 degrees. True, each individual organism perceives the air temperature differently, and for some, 23 degrees may seem like a cool temperature. Focus on your own feelings. A person can take warm air baths in the nude for an unlimited amount of time.