Saturday, March 9, 2019

What are the benefits of walking before bedtime?


Walking sport
Sports is defined as the physical activity of the individual to maintain the health of the body and strengthen the bones and joints and muscles and weight loss and prevention of diseases caused by lack of movement and high cholesterol, and walking is one of the most important and easiest types of sport that is easy for human exercise, an enjoyable sport provides the body with many benefits The body eliminates the negative energy and activates the body, and recommend that doctors exercise on a daily basis, even for a short time, and this article will address the benefits of walking before going to sleep.

The benefits of walking
Walking helps to provide many health benefits for all ages and different levels of fitness, and also helps in the prevention of diseases, which contributes to prolong life, and the most important health benefits of walking as follows: 1)
Calorie Burning: Walking helps burn calories, which helps maintain weight and loss. Calorie burning depends on several factors such as walking speed, distance traveled, weight, and terrain, where high distances burn more than flat roads.
Strengthens the heart muscle: Walking for thirty minutes a day and at least four days a week reduces the risk of heart disease.
Helps lower blood sugar levels: Short-distance walking helps reduce blood sugar. Walking for fifteen minutes three times a day after breakfast, lunch and dinner reduces blood sugar levels more than 45 minutes of walking. Once a day.
Relieves joint pain: Walking regularly helps maintain and strengthen the joints because it helps soften and strengthen the muscles that support joints. It also helps prevent arthritis and reduces arthritis pain for people who suffer from it.
Enhances the function of the immune system: Walking helps prevent cold, flu and respiratory infections by walking moderately for thirty to forty-five minutes.
Enhances body energy Improves the flow of blood in the body, which increases the amount of oxygen reaching the cells. This contributes to the secretion of certain hormones such as cortisol, epinephrine, norepinephrine, and these hormones help to raise energy levels in the body.
Improves mood: Walking for thirty minutes a day for three days a week helps reduce anxiety, depression and bad mood and promotes self-esteem and self-confidence.
Prolonged life: Walking regularly helps reduce the risk of death-causing diseases such as cardiovascular disease and cancer.
Strengthens legs: Walking helps with other sports such as: biking and jogging to strengthen leg muscles.
Improves creative activity: Walking helps to calm the head and improve thinking creatively.
Benefits of walking before bedtime
Lying after dinner is not a valid option and can cause an increase in weight, so experts prefer to exercise before going to sleep for at least fifteen minutes, because of the walk before sleep benefits of several, including the following: 2)
Sleepwalking improves digestion. Dinner usually does not include healthy food such as salads or soups. Sleepwalking helps stimulate digestive enzymes and physical juices to digest food, maintain intestines and strong stomach.
Improves metabolism: Laziness and lethargy lead to fat accumulation and this increases the risk of health-related diseases; walking helps improve metabolism and burn calories.
Helps to burn calories faster: Activates walking on blood cells and body cells which helps burn more calories and thus dissolve fat in the waist and thighs.
Helps sleep better: Dinner can cause indigestion, stomach burning, constipation, tiredness and stress. Walking for a short time before sleep helps improve digestion, relieve tension and stimulate circulation, which contributes to muscle relaxation and sleep well.
Balances blood sugar levels: High levels of sugar in the blood after eating helps sleepwalking to burn blood glucose, which helps to maintain normal levels.
Enhances immune system functions: Walking has several benefits of maintaining normal levels of sugar and cholesterol, strengthening muscles and maintaining bone density. This contributes to enhancing the role of the immune system in the prevention of diseases such as cold, flu and respiratory infections.
The right way to practice walking before bedtime
Before you begin walking, you must provide a pair of comfortable shoes and a suitable place to walk, such as: the corridors or the beach, and then follow some tips for the practice of walking before bed in the right way, and these tips are as follows: 3)
Walk in the right places and well lit.
Wear a reflective vest for light when walking at night.
Wear strong and comfortable shoes.
Wear clothes loose and comfortable.
Drink plenty of water before and after exercise.
Healthy foods are recommended before bedtime
Eating some foods before bedtime insomnia, excess weight and heartburn, but eating some light foods stimulates sleep, good nutrition and does not cause weight gain. The best snacks that are preferred before bedtime include Tryptophan, an amino acid that stimulates secretion of serotonin Blood helps sleep, these foods include the following: 4)


Milk or low fat cheese.
Seafood or poultry.
Whole grains.
Egg Shake.
Apple.
References
1, 3. ↑ What Are the Benefits of Walking, "www.healthline.com", Rerieved in 18-2-2019, Edited
2. ↑ What are the Benefits of Walking After Dinner, "www.epainassist.com", Retrieved in 18-2-2019, Edited
4. ↑ Bedtime Snacks That Help You Fall Asleep, "www.everydayhealth.com", Retrieved in 18-2-2019, Edited

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