The surprising effects of a 30-minute evening walk

A 30-minute walk in the evening not only refreshes the mind but can also do wonders for physical and mental health.

Here, Dr. Neil Paulvin, a longevity expert based in New York (USA), explains the benefits of a 30-minute walk before bed. Along with 4 best tips to get the maximum benefit.

Walking before bed will reduce stress and help you sleep well.

Sleep better

Walking is good for longevity and helps with sleep, says Dr. Paulvin, according to Fortune Well.

Walking before bed reduces stress and calms the sympathetic nervous system, which helps you sleep better, he explains. Research published in the medical journal Cureus 2023 found that walking before bed can help you fall asleep faster and may even improve sleep quality.

Boost metabolism while you sleep

A 2022 study published in the scientific journal Nutrients found that walking for 30 minutes in the evening can help with weight loss or weight maintenance. Walking every evening can curb late-night cravings and control calorie intake, according to the Times Of India.

Clear your mind and elevate your mood

Studies show that taking a walk in the evening helps clear the mind and clear negative thoughts, helping to calm the mind in preparation for sleep.

Avoid digestive problems

Do you often feel bloated or have indigestion after dinner? Taking a short walk may help. Research shows that walking after meals helps break down food, reducing stomach discomfort like acid reflux or indigestion. Walking after dinner helps digestion go smoothly, which can lead to a more restful and restful sleep.

Improve cardiovascular health

Even a small increase in heart rate during the evening can boost cardiovascular health and improve blood circulation throughout the body. Over time, this can help reduce the risk of heart disease and stroke.

If possible, walk with a friend.

The best way to take a walk at night

To reap the maximum benefits of an evening walk, Dr. Paulvin recommends the following four things:

Take it easy. It's important to walk at a comfortable pace: Not too fast, just enough to get your heart rate up a little.

Evenings are not the time for high-intensity exercise, explains Dr. Paulvin. The body needs more time to cool down after high-intensity workouts, so save those for earlier in the day.

Safety first. If possible, walk with a friend, wear reflective gear and stay away from traffic whenever possible, says Dr. Paulvin.

If you have to walk alone, text someone home about your route and ask them to check on you when you get home.

Don't wear headphones. Bring your cell phone, but turn off the music, notes Dr. Paulvin. Since vision is limited in the dark, you need to make the most of your remaining senses.

Stop walking at least 90 minutes before bed. Based on research, Dr. Paulvin recommends allowing at least 90 minutes between the end of your walk and bedtime. Your body’s core temperature increases during exercise, and it takes about 90 minutes for it to return to normal. Allow plenty of time to shower, get ready for bed, and read a book, according to Fortune.

Source: https://thanhnien.vn/tac-dung-dang-ngac-nhien-cua-30-phut-di-bo-buoi-toi-185240930162831124.htm