Walking in the fresh air is special. Children's walks in preschool educational institutions

About walks on fresh air and their benefits are often said. But what is really the benefit of such a pastime? Firstly, this is a small physical activity - you are walking, and therefore moving. In our time of widespread physical inactivity, this is very important. As soon as heavy loads begin, the heart rate also increases noticeably. Due to such a light load, the heart trains well, but since the load is still light, there is no chance of overdoing it and overloading it. So, walking in the fresh air is good for the heart.

Benefits of walking outdoors

Any physical activity outdoors much healthier than working out in the gym. Of course, from training in gyms and clubs have their own invaluable benefits. But still the promenade through the park in good weather may even be more beneficial than working on a treadmill in the gym. It's all about oxygen. Even in a very well-ventilated room, there will be much less oxygen than outside. And oxygen is an invaluable benefit for the body. In addition, there is much less risk of getting sick outdoors, since bacteria and germs do not easily grow. But in indoors Even with very thorough cleaning, pathogens develop much faster.

The phytoncides released by plants also add benefits. It’s great if there are coniferous trees nearby that enrich the air useful substances. These substances are capable of having a disinfecting effect, which, by the way, is also a factor that makes it difficult for bacteria to multiply.

Please note that today many sanatoriums plant coniferous trees on the territory, if they have such an opportunity. So, if you have a pine forest nearby or a park area with an abundance of pine needles, do not deny yourself the pleasure of walking through this park from time to time.

Many people go for walks in the park not only to warm up, but also to calm down and relax.. And in fact, a leisurely walk gives you the opportunity to think about something very pleasant and sweet. You can just dream. Doctors are very supportive of walks in the fresh air; they normalize the functioning of the human nervous system. Often, through regular exercise, people gradually come out of prolonged depression.

Disadvantages of walking - are there any?

In fact, there are no contraindications as such for walking outdoors. You just need to monitor the weather and dress appropriately. If you feel like you have a cold, then it won’t hurt to reduce the walking time and give it up until recovery occurs. Whatever one may say, walking is a kind of exercise, which will not hurt to be postponed until complete recovery.. It is worth saying that walking while sick is especially harmful in the cold season, since cold air causes even more harm and can aggravate the situation. This is why doctors strongly do not recommend walking when severe symptoms colds. Better spend your time walking competent treatment so that after a few days you will be healthy and have the opportunity to walk in the air to your heart’s content.

Why are we walking less and less?

Modern man is busy at work. He spends days either in the office or at home doing household chores, and when he manages to find free time, it remains only for sleep. But these are often just excuses. Any person has time to talk with children, to visit a cafe with friends, to go to the gym - if only he had the desire to do so. When the desire is there, there will be time for a walk.

To begin with, you can refuse public transport or park the car not near the office, but a little far from the place of work, so that there is a need to walk a little. This short walk will be a great start to finding new opportunities.

Next, you can offer your friends a meeting in the park instead of constant gatherings in a cafe. Just don’t sit on the first bench, but try to walk a little along the paths. This will not interfere with the conversation, so you will spend time in a warm company usefully. The same can be suggested in case of communication with children - you can even engage in active games with them. This option will be even more successful starts more active image life, since the physical activity from outdoor games in nature is very noticeable.

An outdoor gym is a great idea for summer period . When the weather is warm outside, it is strange to sit in a stuffy room, where it is more pleasant to spend time outdoors. You can find a convenient area for sports, a stadium, or just take roller skates or a bicycle to work on yourself. By the way, the summer option for outdoor sports is also a great savings, since you can train here completely free of charge. Not bad, right?

The benefits of walking in the fresh air.

Parents often try to limit the time their child spends on walks, although pediatricians and child psychologists have long proven that children are very useful long walks in the fresh air.

To maximize the benefits of a walk, experts advise walking and breathing fresh air with your children. Such walks are very useful for children. Thanks to children, adults become more organized.

Walking is the simplest and surest way to harden a child.

It is necessary to walk with your child at any time of the year and in any weather, and the duration of the walk should be adjusted in accordance with weather conditions.

. Walk in the airis the best means of promoting health, increasing immunity, and therefore preventing colds in children and adults. Besides, walk helps increase the child's appetite. Metabolism improves nutrients are better absorbed. Thanks towalks in the fresh airNatural cleansing of the body occurs, the upper respiratory tract functions better.

IN summer time a child can be outdoors all day long.It’s good if it’s a holiday in the country, where there is an opportunity to hide from the rain and scorching sun.

Walk is an excellent remedy prevention of visual impairment in children. After all, on the street, where there is so much space, the child constantly has to move his gaze from nearby objects to objects distant from him.

Walk - This the best remedy prevention of rickets in children. The body is saturated with ultraviolet radiation, which is responsible for the production of vitamin D in the body.

While walking the baby appears a lot positive emotions and new impressions on which both his intellectual and social development depend.

A properly organized walk is the key to a good mood.

In order for a child to be active outdoors, you need to choose the right clothes. It should not restrict the child’s movements, prevent him from jumping and running. Do not put too many things on your baby, this can only cause harm, lead to overheating, and then to a cold. Touch the baby's neck from the back. If it's dry and warm it's ok, if it's wet and hot - baby It’s hot and he’s sweating, then he needs to go home. If the neck is cool, the baby is freezing and should be insulated.

In order for the walk to be interesting and fun, parents must know how to entertain the child.

In summer there can be games with a ball, skipping rope, word games, observations of the surrounding world (living and inanimate nature). In winter - with snow, sledding, solving riddles, ice skating.

On the topic: methodological developments, presentations and notes

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Hiking is the simplest and most accessible form of physical activity, and, moreover, suitable for almost everyone. When walking, not only muscles work, but the body is also saturated with oxygen if the walk takes place in the fresh air, which is doubly useful.

You can choose any route, be it a city sidewalk, forest or park paths. For people who do not have enough time for sports, it is enough to replace part of the distance they traveled by transport with walking.

Every person engages in walking in one way or another, some cover hundreds of meters a day, others walk long distances. Of course, short walks from home to transport or from the car to work can hardly be called sufficient physical activity. However, you can do this if you wish.

It has been noticed that during walks a person becomes more relaxed, emotionally balanced, focusing his attention on his surroundings and his own sensations in the muscles. It is good for vision, as the eyes finally take a break from the monitor. A walk gives you the opportunity to be alone with yourself, thanks to which nervous system becomes stronger and more stable.

For example, jogging, which many choose to keep their body in good shape, lose weight, or just exercise in the morning, is not suitable for every person due to health conditions, age restrictions. But walking activities have much fewer restrictions. If you organize your walks correctly, you can achieve good results.

The essence of walking is the work of several muscle groups at once, with the legs moving in the transverse, longitudinal and vertical planes. Due to the activation of neurochemical processes, walking has beneficial effect on the body as a whole.

Walking has the following positive effects on the body:

• the lungs begin to work at full capacity;
• blood circulation improves;
• the heart and vascular system are strengthened;
• oxygen delivery to all cells of the body is activated;
• The respiratory system works better;
• thanks to increased blood flow, varicose veins are prevented;
• the fat burning process is activated;
• has a beneficial effect on psychosomatics;
• immunity increases;
• endurance improves;
• is the prevention of joint diseases, osteoporosis.

With regular walks, men also lose stagnant processes pelvis, and this leads to a reduction in the risk of such unpleasant disease like prostatitis.

If the purpose of walking is to improve health, then it is suitable for any age and gender. Your well-being should serve as a guide to whether the load is sufficient for you personally. It will tell you whether the route is correct, the complexity of the route, the duration of the walk, and its speed. Walking is especially recommended for:

• decreased immunity;
• lethargy;
• loss of strength;
• general weakness of the body.

However, walking is contraindicated for some people, namely if they have the following symptoms:

• increased blood pressure;
• arrhythmia;
• pulmonary failure;
• previous stroke or heart attack;
• diseases of the cardiovascular system;
• chronic kidney disease;
• glaucoma;
• threat of retinal detachment;
• diabetes mellitus;
• ARVI, acute respiratory infections, influenza.

It is also worth noting that it cannot be said that walking better than running or vice versa. It’s just that running requires a more serious level of physical strength and endurance. But regular walking can sufficiently prepare the body and be preparatory stage to run. In addition, people who have overweight, since you can harm your joints, so it is better for them to give preference to walking. However, according to doctors, an hour-long walk is healthier for the body than a half-hour jog.

How to walk correctly

In order to receive good result, you need to walk according to some rules. For walking to be beneficial, observe the following conditions:

• moderation. After all, the level of intensity and duration of walking should directly depend on your well-being. You need to listen to what your body says, don’t overexert yourself, don’t let pain, do not go through force;
• gradualism. You don’t need to immediately set yourself insurmountable goals regarding the duration, speed or mileage of your walk. Increase both gradually, without sudden jumps;
• regularity. Perhaps this is the basic rule for all types physical activity. Only with regular exercise can you count on the expected result.

Make it a habit to walk for at least half an hour three to four times a week. To keep your walks regular, take every opportunity to take them.

For example, get off a couple of stops earlier, especially if the route to work is not close. You need to accustom yourself to walking, but to do this you will have to change your daily routine, going to work earlier. Replace taking the elevator with walking up the stairs.

Of course, the ideal option would be long walks in the fresh air without any rush, when walking is the goal. By choosing to walk in the morning, you get an extra boost of energy. And by walking in the evenings, you will be guaranteed a good and sound sleep.

In summer, on hot days, choose morning or evening hours for walking, so as not to affect the body. negative influence heat, elevated temperature air, because of which the effect of the walk will be clearly undesirable. In winter, make sure that the temperature does not approach a critically low level; in other cases, walking is useful. In addition, cold weather encourages you to walk at a faster pace, which increases the load on your muscles.

The duration of the walk depends on the individual abilities of the body.

Low-intensity walking at a speed of 4 kilometers per hour is good for people with low level physical training. Monitor your pulse, it should reach 80 beats per minute. Over time, the intensity can be increased, but this must be done gradually. In the beginning, walk for twenty minutes a day, increasing to thirty to forty minutes. Based on the abilities of your body, the process of increasing the duration of a walk can last several weeks or even months.

If the purpose of walking is to improve the health of the body, the duration of the walk should be at least half an hour, taking into account a speed of seven kilometers per minute with a pulse rate of 65-80 beats. Walking up to 10 kilometers at a fast pace will be tiring at first, but this will subside over time, usually within a few months to a year. When you stop getting very tired from walking quickly over fairly long distances, this will mean that the goal has been achieved. In this case, walking should be continued, but another load should be added to it.

Thanks to walking at increased speed:

• the likelihood of cardiovascular diseases is reduced;
• accelerates the process of weight loss;
• blood pressure returns to normal;
• overall physical endurance increases;
• the body accepts aerobic exercise better.

You can take walks around the city, in the park, on a treadmill, on the spot, on the stairs. Even using special poles similar to ski poles. This type of walking is called Nordic walking.

On the spot

If you don't have the opportunity to walk outside, you can walk at home in one place. The load exerted on the body by this method of walking is similar to an ordinary walk, except for the movement of the body forward. To start, walk in place for about ten minutes, then increase to an hour and a half. Watch your speed; when walking in place for half an hour, you should take from fifty to seventy steps per minute. To monitor their number, just install a pedometer on your phone or get a special bracelet. And to avoid getting bored, you can turn on a movie, then time will fly by.

On the simulator

When walking on a moving track, that is, on a special simulator, the effect of walking is also preserved, except that the load will be slightly less due to the fact that no additional obstacles are created for walking. For example, in natural conditions, a walking path may have inclines, uneven surfaces, etc., which slightly increases the impact on the muscles. You can install the path at a slight angle to achieve a better effect.

On the stairs

A type of walking accessible to everyone. You don’t need to get a special simulator for it. A simple staircase, which is found in every home, is enough. You should start by replacing the elevator with taking the stairs. This is the simplest option. Next, you should complicate it a little, going two floors above the desired one, then going down to your own. The next level is to reach the top, then go down to the bottom floor.
At the beginning you need to walk, stepping on each step. Calf muscles will react painfully, since the load will be unusual for them, plus shortness of breath and rapid heartbeat will be added. Once these symptoms disappear and your calves become accustomed to working in this mode, make the walking more difficult.

Now stand on the steps not with your feet, but with your toes. Then start walking one, and then two steps. As soon as you feel that your muscles are not working enough, combine walking options, increase your speed, and sometimes start running. You can even pick up some weighting material.

Walking up the stairs develops and strengthens the muscles of the legs and hips, stabilizes blood pressure, and allows you to successfully combat overweight. In order for such an activity to give best effect, it should last at least half an hour. Moreover, climbing flights of stairs burns much more calories than even running on a flat surface! This means that the fat burning process is much more active. Of course, you won’t be able to walk up and down the stairs for so long right away. It all depends on the personal abilities, patience and endurance of each person.

Nordic walking

A type of walking with poles, somewhat similar to ski poles. What makes it different from a regular walk is that it involves not only the muscles of the legs and hips, but also the upper body. That is, the load is distributed across almost all muscle groups. You can increase the load without increasing the pace. This kind of walking is in a great way lose weight, because it allows you to burn almost twice as many calories as a regular walk.

Walking is good because it doesn’t require any extra effort and costs, does not have strict requirements. For people who have certain problems with joints, who are prohibited from running, but need exercise, this is an ideal option. To make your walk enjoyable, pay attention to the following details:

• Shoes should be comfortable, athletic, preferably for walking. The foot and especially the heels must absorb well when in contact with the surface, otherwise too much stress will be placed on the spine, and this can lead to a number of problems with it;
• clothes should also be comfortable, give up jeans in favor of comfortable sports trousers, do not forget about a hat in the cold season, gloves, because health comes first;
• choose places and roads that are convenient for walking, preferably with a familiar route, in order to correctly calculate the load and duration;
• do not forget to monitor your walking speed, heart rate and your own well-being;
• If you experience discomfort or persistent pain, it is best to stop walking and consult a doctor.

Walking in the fresh air is beneficial for both young and old people. This best way support physical fitness, reset overweight, strengthen your immune system, calm your nerves and just have a good time.

Get up and walk, then your health will be fine!

People seeking to improve their health by any means understand the constant importance of intensive walking. Correct balanced diet nutrition, eradication bad habits play an important role in healthy life. But inactivity minimizes all the titanic efforts aimed at achieving the necessary results.

The benefits of walking are so great that many doctors believe that an hour-long walk is much healthier than running for 30 minutes. When planning your activities, you must take into account the time for daily walks. Moreover, in this matter, regularity is important, calculating the walk in a time interval, taking into account the amount of physical activity. The right walk is not at all as simple as it might seem at first glance. The benefit of walking is the opportunity to relax, to look at things from a completely different angle. existing problem, find new solutions. Walking is a kind of meditation, a break from the problems that await a person at home or at work.

When walking properly, try to keep your body straight, don’t tense up, straighten your shoulders, try to notice all the nuances of the world around you. Perhaps at first it will seem difficult and strange to you, but later everything will fall into place. There is absolutely no need to walk very slowly; there is little benefit from slow walking. By the end of the walk, you may even sweat; toxins and waste come out along with sweat. Doctors note that the benefits of walking are precisely in physical activity. They believe that every day a person should walk at an average pace of at least five kilometers. The route must run through rough terrain. If you still have strength, try climbing additional stairs up and down.

During a walk, a number of interesting reactions occur in the human body. Metabolic processes proceed completely differently, the muscles of the arms and legs work. With intense movement, blood rushes directly to the heart, food quickly moves through digestive tract, it is processed much better gastric juice. Accordingly, you avoid stagnation of bile, it moves. Walking at an intense pace has a beneficial effect on all human organs, without exception. At sedentary life internal organs become covered with a coating of waste, and blood circulation in them decreases. Often organs atrophy and become much smaller in size.

The benefit of walking is a more intense movement of blood through the vessels; the liver, spleen, and pancreas are enriched with oxygen. Intense walks have a positive effect on the spine and joints. When moving, the intervertebral discs alternately experience compression or relaxation, their blood supply improves, which can be considered a kind of massage.

In addition to the great benefits to the human body, the benefits of walks are in developing discipline and organization. You will have to plan your day correctly and, if possible, find time to go for a walk. It has been noticed that a walk even in a metropolis in a rather unfavorable environmental situation is much more useful than being in a room watching TV or a computer. Also don't forget about important factor- hardening during a walk. Walking should be done regularly, regardless of the air temperature or time of year. Regular walks help optic nerves relax, take a break from hard work.

Even if at first you force yourself to engage in intense walks, after a short period of time you will notice a craving to go for a walk. This will be the starting point, then you will want to practice walking in the fresh air regularly. You will become indifferent to the direction, weather conditions, company. The main thing is to move forward, enjoy the movement, notice the world around us, learn new and interesting things. A walk heals not only the body, but also the soul. This is the simplest way to improve your health, which brings undoubted benefits!

After a good, many-hour walk, you will benefit from a relaxing massage in a special massage chair (http://www.all-massage-chairs.ru) Five to ten minutes of relaxation, your body is relaxed and you are again ready for useful physical exercise.

Many people spend their workdays under fluorescent lights, sitting in front of a screen, and then they go home and watch TV there. Constantly staying indoors does not bring health benefits. Nature is much more beneficial for humans. Psychologists and researchers in other fields are constantly finding new reasons to spend more time open space. If you want to find motivation to walk more often, you should get acquainted with all these facts.

Being in nature improves short-term memory

A variety of studies show that being in nature strengthens memory. An ordinary walk down the street does not give such an effect. An experiment was conducted in which students were given a short memory test and then divided into two groups. One went for a walk in the botanical garden, and the other walked along an ordinary street. When the participants returned and repeated the test, those in nature improved their scores by almost twenty percent. Those who were outside showed no improvement. A similar study was conducted on people suffering from depression. It turned out that a walk outside improves memory, even if a person is depressed.

Nature has a relaxing effect

Being in nature reduces intensity physical manifestation stress in the body. According to the experiment, people who spent two nights in the forest had reduced levels of cortisol, a hormone that is used as a marker for stress. In addition, the researchers found that heart rate and cortisol levels were lower in people living outdoors rather than in cities. For office workers, a window view of nature also leads to reduced stress and greater job satisfaction.

Spending time in nature reduces the intensity of inflammatory processes

When inflammatory processes are too active, it leads to various diseases, including autoimmune diseases, as well as depression, inflammatory bowel syndrome and even cancer. Spending time in nature can help control inflammation. According to research, students who spent time in the forest had lower levels of inflammation in the body compared to those who spent time in the city. In another study, older adults were sent on a week-long vacation in the forest. They not only decreased the intensity of the flow inflammatory processes, but the severity of hypertension also weakened.

Nature will help you get rid of fatigue

You know that feeling when your brain seems to refuse to function? Researchers call this psychological fatigue. Fresh air will help you recover normal condition brain Studies have shown that even viewing pictures of nature has a therapeutic effect. The beauty of nature evokes a feeling of admiration, which immediately adds strength.

Fresh air helps fight depression and anxiety

Anxiety, depression and others psychological problems can be resolved with time spent in nature, especially if combined with exercise. According to scientists, walks in the forest help reduce anxiety and improve your mood. In addition, it can even be used as an adjunct to treatment depressive disorder. Any corner of green nature improves self-esteem and improves mood. If there is a body of water nearby, positive effect turns out to be the most powerful.

Time in nature improves vision

By at least, in children. This is confirmed by research. Spending time in a forest or park is an easy way to prevent the development of eye diseases in children and adolescents.

Nature improves your ability to focus

So, you already know that nature helps you recover. A walk in the park can improve your ability to concentrate. The effect is so strong that it helps even children with attention deficit disorder.

You may be more imaginative after a walk.

Time spent outdoors allows a person to think more creatively. Research reports a fifty percent increase in imagination levels.

Spending time in nature lowers blood pressure

Walking can help lower your blood pressure. This side effect from reducing the level of stress hormones in the body. On average, heart rate decreases by four percent, and blood pressure by two.

Walking may even prevent cancer

Research is still early, but preliminary evidence suggests that time spent in nature may stimulate the production of cancer-protective substances.

Forest can strengthen the immune system

Cellular activity in the body after a walk in the forest also reflects strengthening immune system, which will help you forget about problems such as colds and similar infections.

Time spent outdoors reduces chances of premature death

Staying near a park or forest has a positive effect on health. Researchers have found that this allows a person to live longer and reduces the risk of death from cancer, lung or kidney disease.