Air is the basis of life. While rehabilitation of a person left for some time without water and food is still possible, it is unlikely that it will be possible to return the body to normal functioning after cutting off the supply of oxygen to the brain. Benefit fresh air for health is undeniable. Especially if you know how to take air baths correctly and don’t forget to do it.
Aerotherapy(from the Greek aeg - “air”, therapeia - “treatment”) - this is treatment with fresh air; To understand the essence of aerotherapy, you need to understand what air is and how it affects the human body.
Air is a natural mixture of gases, mainly nitrogen and oxygen, that makes up earth's atmosphere. For human life great importance have temperature, humidity and movement of the surrounding air. The combination of these properties is the health benefits of air and its effect on the body’s heat regulation.
The purpose of aerial therapy is to provide the body with the necessary amount of oxygen and increase its resistance to temperature influences. external environment. The benefits are especially high clean air, if it is enriched with oxygen, i.e., somewhat ionized and contains useful impurities of elements sea water or plant waste products that stimulate respiration and other body functions. The main forms of aerotherapy are air baths and prolonged exposure to clothes in the fresh air, open or semi-enclosed verandas in any weather for therapeutic and cooling effects on the respiratory tract.
How is fresh air beneficial for humans? During aerotherapy, the body's resistance to adverse environmental influences increases. Also, thanks to the beneficial properties of air, weakened thermoregulation is trained, the body is provided with oxygen, which helps to increase immunity and coordinated functioning of all systems and organs. Baring the body improves skin respiration, in hot weather facilitates heat transfer. In cold and cool weather, air baths and staying in the open air in clothes activate thermoregulation and improve activity internal organs, increase the performance and resistance of the body to temperature influences, colds and other diseases. In other words, treatment with air baths and walks in the fresh air help harden the body.
Air baths- direct and relatively short-term exposure to air on the naked body. They can be general and local. They are used as independent medical procedures, as well as preparatory or accompanying sunbathing. The benefits of air baths consist of the total influence on the body of a number of meteorological factors, such as air temperature, humidity and speed, scattered and reflected solar radiation.
The main active factors determining the therapeutic effect of air baths are temperature irritation and solar radiation.
The smaller the difference between the temperature of the body and the air, the lower the humidity and weaker the wind, the less pronounced the effect of the air bath on the body will be.
Usually, a platform is equipped for taking air baths - a kind of aerium in the garden or on personal plot. This could be a veranda with wooden canopy, shaded place under a canopy or spreading trees. When taking air baths, complete nudity is desirable, but for a number of reasons this is impossible for many, so for taking air procedures in the summer it is better to use clothing to a minimum, and in winter time don't wrap yourself up.
As can be seen in the photo, air baths are taken only in warm time years at a certain ambient temperature:
How to do air baths so that they bring maximum benefits to the body? Depending on the air temperature, air baths are divided into cold (10-15 °C), cool (15-20 °C), indifferent (20-25 °C), warm (25-30 °C), hot (above 30 °C) WITH). When taking air baths, the body should not be exposed immediately, but gradually, first the arms and legs, and then the rest.
Hardening should begin with warm or indifferent air baths. That is, for air baths, the air temperature should be approximately 20 ° C, the air speed should be no more than 4 m/s. It is better to take air baths daily in the morning, 30 minutes after breakfast; it is possible to take them twice a day. The duration of the initial procedure is 10 minutes, after which 5-10 minutes should be added daily and increased to 1-2 hours or more. The duration of air baths depends on the weather and the general condition of the body. Having become accustomed to long sessions, you should reduce the air temperature if possible. A healthy person can take air baths to even a slight minus temperature. In cool weather, to avoid chills, it is recommended to combine the procedure with walking barefoot on the ground (floor), outdoor games, and walks. Such baths for children are of great preventive importance. At the first stage, hardening should be carried out indoors. For children from 6 months to
2 years at the beginning of the procedure, the temperature in the room should not be lower than 22 ° C, and from 2 to 6 years - within 20 ° C with a gradual decrease. The duration of the procedure is 3-5 minutes.
Every 2-3 days, the duration of the session should be increased by 1 minute, gradually increasing to 10-15 minutes.
Now watch how to take air baths in the video below:
Another form of aerotherapy is a long stay in the fresh air in clothes - walking along the seashore or river, forest or park, mountain paths. At resorts and sanatoriums, aerotherapy and aeroprophylaxis consist of long rest in the open air, day and night sleep under open air or on special verandas and pavilions in which special climatic zones have been created.
IN summer time Air-sunbathing on the beach is popular and especially pleasant. After them, it is advisable to take a shower, douse with water or wipe with a damp towel, and swim in an open body of water.
All people living in major cities Where the atmosphere is sometimes overly polluted, fresh air is needed. Therefore, many go to improve their health in sanatoriums and holiday homes located in forests, mountains, and on the seashore. How is the air useful in these places? Here it contains the maximum amount of oxygen, the air is saturated with a variety of pleasant aromas that affect the body and have a beneficial effect not only on mood, but also on overall well-being. When treated with sea and forest air, oxygen deficiency decreases, vision and lung function improve, and the lungs become stronger.
How is clean air useful in treating diseases? A long stay in places with clean ionized air - at sea, in forests (especially coniferous ones), mountains, near waterfalls, geysers - helps relieve exacerbations of many diseases. Air ionization is caused by light ions with a negative charge. Treatment with such air is based on the properties of molecules and gases, as well as those suspended in the air tiny particles various substances acquire electric charges under the influence of ultraviolet or x-ray radiation, electrical discharges, sources of high temperature, from air friction against solid objects, including coniferous forest needles, snow, sand, etc. The benefit of air for humans lies in the fact that oxygen molecules, which easily become negative charge, and carbon dioxide molecules with a positive charge contained in ionized air have a positive effect on the human body and make it healthier. There are especially many negatively charged ions in the atmosphere after a thunderstorm in the forest, and
at sea - during or after a storm.
Aeroprophylaxis is also feasible in urban environments if you regularly take walks in the park. It is possible even at home, for which you need to regularly ventilate the room.
Indications for the use of air baths are: functional disorder of the nervous system, cardiac lesions vascular system, respiratory diseases (pulmonary tuberculosis and other chronic inflammatory diseases), blood diseases (), Graves' disease.
For preventive purposes, air procedures are indicated for people prone to colds and respiratory infections. The preventive value of aerotherapy increases when a person spends a long time in conditions of insufficiently clean air with a slightly reduced oxygen content, as well as when the body’s thermoregulation is weakened due to wearing thick and synthetic clothing, long stays in warm, unventilated and enclosed spaces.
What is the benefit of air for a person after rain and strong wind? In this case, it is highly ionized, so it is after bad weather that the best time comes for exercise along the sea or river coast, or park alleys.
Speaking about the benefits of fresh air for humans, we must not forget about the contraindications to the use of air baths. They should not be taken with high blood pressure, with severe atherosclerosis and chronic nephritis.
They are not recommended for severe tuberculosis, a tendency to hemoptysis, febrile conditions and acute inflammatory diseases. They should not be used if the body’s protective and adaptive capabilities are sharply weakened.
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Air baths are one of the methods of hardening (air hardening), when freely moving air acts on a partially or completely naked body. Healing power fresh air lies in its richness in oxygen, light ions, phytoncides and other substances beneficial to the body. The main factor affecting humans is air temperature. Air gap between the body and clothing usually has a constant temperature of about 27-28 ° C, and as soon as the human body is freed from clothing, heat transfer immediately becomes more intense. By irritating the nerve endings of the skin, air improves breathing and oxygen saturation of the blood, and its movement reflexively enhances the processes of heat generation and heat transfer. At the same time, the intensity of oxidative processes and metabolism increases, as well as the tone of the muscular and nervous systems, the body's thermoregulation systems are trained, appetite and sleep improve, and mood rises. Blood pressure normalizes, blood flow accelerates, and the activity of the respiratory system noticeably improves.
You should start taking air baths in a pre-ventilated room. Then, as they harden, they are taken outdoors. You should undress quickly so that the air bath immediately affects the entire surface of the naked body and causes a quick energetic reaction from the body. You should not allow a feeling of chilliness or the appearance of “goose bumps”. In this case, it is recommended to do some vigorous physical exercises, go for a run. Air procedures are the first step to
Air hardening is the most optimal method of strengthening a child’s health. The need for fresh air is higher in children than in adults. Accordingly, children, especially under one year of age, are more sensitive to oxygen. It has been noticed that children who are not accustomed to constant walks, who are in stuffy, unventilated rooms, eat poorly, are lethargic, and feel discomfort in the tummy.
During hardening:
Hardening must be carried out almost immediately after the birth of the baby, subject to the following conditions:
You can begin to harden yourself from the first days of life by giving your baby air baths. While in the maternity hospital, the first hardening is carried out when changing the child’s clothes: they leave him without a diaper and clothes for a few minutes. At the same time, the temperature in the room is taken into account; it should not be lower than 22-23 degrees. Since the baby has just left an environment where the temperature is much higher, even conditions that are comfortable for an adult may be unacceptable for the baby.
The following procedures must be carried out regularly, gradually lowering the temperature in the room and increasing the duration of hardening. For the first 6 months they are done twice a day, starting with 3 minutes and gradually adding 1-2 minutes. The maximum duration of procedures should be 10-15 minutes. After 6 months, continue to take air baths in the same mode and add another 2 minutes to each procedure, reaching 15-30 minute sessions. The temperature is gradually reduced from 22 degrees to 18-20.
For creating optimal temperature the room needs to be ventilated regularly. Fresh air is necessary for a child to develop properly. Children need oxygen several times more than adults, so in the warm season it is better if the window is always open (of course, make sure there are no drafts), and in winter, during the heating season, ventilation is done up to 5 times a day.
In the absence of a child, it is good to completely and continuously ventilate the room through and through. To control the temperature in a child's room, hang a thermometer above the crib.
Note to moms!
Hello girls) I didn’t think that the problem of stretch marks would affect me too, and I’ll also write about it))) But there’s nowhere to go, so I’m writing here: How did I get rid of stretch marks after childbirth? I will be very glad if my method helps you too...
They start with a 10-minute walk, gradually increasing its time to 1.5-2 hours in winter and up to 2 or more hours in summer. It is recommended to walk at least 2 times a day. In summer, in good weather, the number of walks can be unlimited - the more, the better. In frost below -15 C with wind, it is not advisable to go out for a walk with babies under one year old, but if there is no wind, then you can walk for a few minutes at -20 C. Try not to wrap the child up, but also not to dress him too lightly. It is best to choose clothes for a walk that are the same as for yourself - based on how you feel.
Walking improves the functioning of the nervous cardiovascular system, hardens and increases appetite.
After an illness, it is better to start hardening all over again, again with maximum temperature and minimum time, gradually, in the same mode.
Prepared by: Anastasia Kuzheleva
If you are tired of getting sick every time the weather changes, start strengthening your body. This will help not only strengthen the immune system, but also improve metabolism, which promotes weight loss, strengthen nervous system, heart and blood vessels. But you shouldn’t jump into the hole right away. Find out how to properly harden yourself in our article.
Before listing all the safe methods of hardening, you should remember the following:
Do not rush to do everything at once - otherwise the opposite effect will follow: you will get sick. Select several points below and gradually add the remaining ones to them one by one.
You should begin to harden only after making sure that you are absolutely healthy.
If you feel that you are getting sick, turn on a more gentle hardening mode, or temporarily abandon the procedures that made you feel worse.
Thermoregulation in children is weaker than in adults. Before you start hardening your baby, it is better to consult your doctor.
To prepare your body for hardening, start walking around the apartment without slippers and in the lightest possible clothes. Yes, put home sweaters, leggings and terry robes on the very top shelf.
Get into the habit of sleeping with the window open in the winter and a completely open window in the summer. This will not only strengthen the body, but also have a beneficial effect on sleep. Accumulates in an unventilated area for a long time carbon dioxide, inhaling it, a feeling of fatigue arises, people begin to yawn. Sleeping in such a room is disturbing - most often you have nightmares.
You need to accustom your body to cold water from small things - start washing your face in the mornings and evenings cold water. The rule applies at all times of the year.
To begin hardening, rubbing with a towel is one of the most safe ways improve thermoregulation, i.e. help maintain constant temperature bodies in different climatic conditions.
Wiping is beneficial for everyone except people with skin diseases or disorders.
What do we have to do? Wet a towel with water at a temperature of 35 degrees and rub the entire body until red. It takes less than 2 minutes. Gradually reduce the water temperature by a degree. In a month you will be able to wipe yourself with a cold wet towel.
Air has a positive effect on blood vessels and improves blood pressure. You can take air baths both at home and outside.
At home: open all the windows in the apartment, creating a draft, and undress. After 5 minutes, close the windows, and after 10 minutes, open them again.
On the street: It is most beneficial to take air baths while moving; if it is warm outside, put on a minimum of clothing and go out for a walk. In the cold season, dress so as not to freeze. It should be remembered that you can easily get sick if you walk in low temperatures and high humidity. You should not harden outdoors in the event of precipitation, fog or strong wind.
You should start dousing individual parts of the body at room temperature. Best time for dousing - morning. Gradually move on to dousing the entire body. If you can handle this task, gradually reduce the water temperature. So, after a few months you will start dousing yourself with cold water. To avoid catching a cold in your body, before dousing, take warm shower. If the area allows you, go outside to shower, of course, in the summer. Dousing outdoors in winter is equivalent to diving into an ice hole - it is reasonable only after several years of hardening.
A contrast shower will speed up metabolic processes and improve the functioning of the cardiovascular system. The main rules of a contrast shower are to spray the entire body with a stream of water and not delay switching between hot and cold water. Start with several cycles of 30 seconds hot water– 10 seconds warm – 5 seconds cold water. After a week, remove the middle part of the cycle, leaving only the hot and cold water. After a week, complicate the task - 20 seconds of hot water - 10 seconds of cold. In a month you will be able to take a contrast shower with 20-30 seconds of hot water, 20-30 seconds of cold water.
Hardening the feet is useful both for the general strengthening of the immune system and for the prevention of flat feet or hyperhidrosis - excessive sweating. Fill the bathtub ankle-deep with water. room temperature and walk around in it for a few minutes. Gradually reduce the temperature by 5 degrees.
Bathhouse, sauna are also good source hardening After the bath, you can plunge into cold water, douse yourself with cold water, or jump into the snow. Remember that sudden temperature changes are dangerous for an unprepared body. If you have just started to harden, the point “cold after the bath” is no longer necessary. Take a warm shower.
Swimming in the river in summer is also one of the ways to harden yourself. It's rare when there's water in the rivers middle zone Russia is warming up by more than 25 degrees. If you have been hardening yourself for several years, try to swim for a few minutes or at least go into cold water for a short time during the rest of the year. And at baptism, plunge into the ice hole.
Air baths
There is probably no need to talk about the benefits of air baths. We all know from childhood how healing their effects are. Staying on the beaches, sunbathing, swimming - all this charges us with vigor and health for a long time. Our body is saturated with oxygen, which means metabolism improves and the risk of diseases decreases. Even more beneficial are contrasting air baths, that is, alternate exposure and wrapping in warm clothes.
Contrasting air baths
| Procedure | Exposure time, sec. | Time to warm up in clothes, sec. |
|---|---|---|
| 1st | 20 | 60 - 120 |
| 2nd | 30 | 60 |
| 3rd | 40 | 60 |
| 4th | 50 | 90 - 120 |
| 5th | 60 | 90 |
| 6th | 70 | 120 |
| 7th | 80 | 120 |
| 8th | 90 | 120 |
| 9th | 100 | 120 |
| 10th | 110 | 120 |
When performing these procedures, if possible, the entire body should be exposed. It is also necessary to remember that the clothes worn between exposures should be somewhat warmer than required for the season.
After completing the procedures, you should lie down for some time on a hard and level bed with a hard pillow.
When performing contrast air baths, you need to be naked in a room with open windows, and to keep warm - by closing the windows. Clothes for keeping warm should be warm, but you should not allow yourself to become overheated to the point of sweating. Someone must help a sick and weakened person.
It is best to choose the time of the procedure just before sunrise or until about 10 a.m.; you can also perform them in the evening, around 9 p.m. The procedures last 30 days, then there is a break for 3-4 days, then again 30 days of treatment. This should be done for about 3 months, and in case of liver disease or other internal organs, treatment should be extended to a year.
Often during treatment, unpleasant sensations occur: skin itching, discomfort or stomach pain. This is temporary and indicates that the body has begun to self-heal.
You can take contrast air baths outdoors, if allowed. weather. The technique is the same as indoors. You just need to remember that clothes to keep warm should be very warm; Warming time can be extended, but exposure time must be strictly observed.
The first session (from 1 to 40 seconds) should be lying on your back, from 40 to 70 seconds - on your right side, from 70 to 100 seconds - on your left side, from 10 to 110 seconds - again on your back.
When exposed, you can rub the stiff parts of the body or do the “Goldfish” exercise, an exercise for the capillaries, as well as for the back and abdomen. After getting dressed, you need to lie down with your palms tightly closed over the solar plexus. And after completing the entire procedure, lie down for 10 minutes with your feet and palms closed. This procedure is performed an hour before meals or 30–40 minutes after it, and also no earlier than an hour after a bath.
The technique I propose not only enhances skin respiration, but also improves another function of the skin - excretory. Like the kidneys or other excretory organs, the skin removes blood from harmful substances through the sweat glands.
The total area of the human skin surface is from 1.7 to 2.6 square meters. m. The approximate number of sweat glands is three million. The number of sebaceous glands is approximately 250 thousand. The sebaceous glands secrete products of intestinal fermentation, iodine, bromine, antipyrine, and salicylic acid.
The sweat glands secrete 600–900 g of sweat per day, and sometimes even up to 1400 g. This depends on the external temperature, the amount of liquid poured, renal failure, the intensity of blood circulation, and conditions such as excitement, fear, anger, which increase sweating. During the development of subacute diseases, instead of an attack of fever, night sweats appear.
Sweat contains mineral salts, fatty acid, urea; milk, ant, acetic acid. In a normal state, about 1 g of urea is released with one liter of sweat; in a sick state, the amount of urea increases significantly. During illness, the sweat glands increase their activity to rid the body of toxins and other substances that cannot be excreted by the kidneys, lungs and digestive tract. Their intense work during an acute period of illness is reminiscent of the efforts of sailors who pump water out of the hold of a shipwrecked ship.
The size of the sweat glands is not the same: some of them can reach 3–4 mm, others do not exceed 0.1 mm. There are approximately 500 glands per square centimeter of body surface, which means total area sweat-producing surface is about 5 square meters. Comparing these numbers, you can understand how important the excretory function of the skin is for the body. By enhancing the excretory function of the skin, we help cleanse the body of harmful substances.
Try licking your shoulder with your tongue after exercise, and you will feel the acrid taste of a mixture of acid and salt, much more unpleasant than the taste of pure salt. Moreover, sweat is poisonous. It is enough to allow an animal to ingest a small amount of sweat to cause its death.
Studies that were carried out to find out the causes of poor health or even fainting that occur during a long stay in a room filled with people showed that the reason for this is an increase in the content of toxic products in the gases emitted human body, and not a lack of oxygen, as was previously believed.
So for healthy life cells from it must be removed toxins. Nature has created several ways through which these wastes are removed: lymphatic, venous vessels and ducts of the sweat glands. Tens of thousands of years when primitive I ran all day looking for food and sweated all day, all three channels were working at full capacity. Modern man less mobile, moreover, he is constantly protected by clothing, often made of artificial, breathable fabrics. Therefore, a person carries all those poisons that could come out with sweat within himself. As a result, the circulatory and lymphatic systems, and therefore the liver and kidneys, work under overload. As a result of such unnatural overload, people develop diseases of the liver, kidneys, bladder and other organs. Therefore, in addition to carrying out medical procedures, I recommend not spoiling the skin with too warm clothes, and taking them off more often in the open air.
We are machines powered by air. Oxygen is not only a purifier for our body, but also one of the greatest suppliers of the energy it needs. Fresh air and sunlight bring vital energy to all life on Earth. Remember what a plant looks like when it grows without sunlight, without fresh air - it seems lifeless. Every tiny leaf of grass, every vine, tree, bush, flower, fruit and vegetable draw their life from solar energy. Everything living on Earth depends on solar energy and its intensity. Our Earth would be a lifeless, cold place, shrouded in eternal darkness, if it were not illuminated by the magical rays of the Sun. But the Sun gives us not only light, solar energy transforms into human energy.
It has long been known that the skin is closely related to the body’s defense reactions. Clinical observations confirm that the skin performs a protective function during febrile diseases. The skin can certainly be called a graveyard of microbes. And sunbathing, spending time in the fresh air and especially playing sports in nature help improve the protective functions of the skin.
It must be remembered that the effect of air on the human body depends primarily on its humidity: the same temperatures are perceived differently. So, high humidity air with her high temperature contributes to overheating of the body, and when doing physical exercises in these conditions, overheating occurs faster. Therefore, if it is hot and humid at the same time, be careful during exercise, carefully control your sensations, it is especially important to detect the state of unpleasant intense heat.
At low temperatures, moisture in the air dampens your clothes and skin, and you may feel chilly. This condition should also be alarming. Thus, spending time in the fresh air should not be uncontrolled, although many believe that no special technique is required for taking air baths.
The same applies to sunbathing. Very often, people, trying to tan as quickly and as much as possible, do not follow the rules for sunbathing, and as a result are forced to sit at home or in the shade for a week, or even more, due to the burns they receive.
It should also be remembered that if exposure to air has virtually no contraindications, then sunbathing can only be taken after consultation with a doctor. There are many reasons why sun exposure should be reduced to a minimum. This applies to some heart diseases, tuberculosis of internal organs, etc. Staying in the sun is very tiring for weakened people who have recently suffered infection, as well as those who are no longer young. Old man Having spent the whole day on the beach, you may feel palpitations, shortness of breath, and unpleasant profuse sweat.
An even, good tan can be obtained by using fractional exposure to the sun, that is, in small doses, taking breaks. And you don’t need to think that tanning occurs only under direct rays of the sun; dark shade the skin also acquires when taking air or sunbathing in aerosolariums, protected from direct sun rays special floors, tree crowns. The healing effect occurs after taking small doses of solar radiation, and this effect is much ahead of the appearance of our beloved chocolate color skin. Even in cool weather, you can tan in clear weather, you just need to take shelter from the wind. But remember that tanning without medical advice will not always benefit you.
The basic principle of sun hardening is gradualism. At first, sunbathing can be taken for up to 3 minutes; after 1–2 days, their duration increases by 2–3 minutes. Thus, the duration of the procedure is increased to 50–60 minutes.
Sunbathing is best done in the morning. The most useful tan is May. And a few more tips. Sunbathing is allowed only 2 hours after eating. It is best to take them on an empty stomach or immediately before meals. Some people mistakenly believe that the more tightly the head is wrapped, the better it is protected from the sun's rays. But all kinds of turbans made from towels or hats made from newspapers interfere with normal heat exchange. A light white Panama hat is more appropriate in this case.
Of course, air procedures are not limited to staying outdoors during the warm season. There are many hardening procedures that accustom a person to cold air. Don't wear clothes that are too warm and expose your skin often. Of course, you shouldn’t test the limits of your body’s endurance out of the blue, but constant training increases your safety margins.
Life human body can be thought of as metabolism, and metabolism is only possible in the presence of oxygen. Moreover, we should all be interested in not experiencing oxygen deficiency, and from here a simple conclusion follows: we need to provide the skin with free access to fresh air as often as possible and in no case overheat it. There is even such a thing as thermal pollution. When we keep our skin clogged and overheated, we open the door to disease.
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