2024-01-10 21:45:00
daily health
Do ‘this’ for 30 minutes in the morning… Eliminate insomnia and lower blood pressure
Reporter Lee Hae-na
Entered 2024/01/11 06:45
Photo = Clip Art Korea If you take a short walk in the morning, you can see various health benefits. Representative examples are relieving insomnia and controlling blood pressure.
A morning walk is a special medicine for insomnia. Lee Heon-jeong, a professor of psychiatry at Korea University Anam Hospital, said in his book, “Except for special cases, I have never met anyone who suffers from insomnia while taking a morning walk or exercising regularly.” Taking a morning walk relieves insomnia because you get enough sunlight. When we wake up in the morning, the light that comes through our eyes has the effect of automatically making us drowsy and falling asleep about 15 hours later. The retina of the eye contains photosensitive retinal ganglion cells related to biological rhythms, and when light stimulates them, ‘melanopsin’ is secreted and light signals are transmitted to a place called ‘suprachiasmatic nucleus’ in the hypothalamus of the brain through the optic nerve. The suprachiasmatic nucleus is the most important place that regulates our body’s circadian rhythm. Professor Lee Heon-jeong said, “Factors that regulate the circadian biological clock include physical activity and meal times, but the most powerful one is exposure to light.” Even on a cloudy day with little sunlight, a morning walk is helpful because it is much brighter outdoors than indoors.
There are also studies showing that walking for 30 minutes in the morning has the effect of lowering blood pressure. Researchers including the University of Western Australia divided 67 people aged 55 to 80 into three groups. Everyone was asked to sit for 7 to 8 hours a day and perform three different conditions. The conditions were ▲just sitting without exercise ▲walking and sitting for 30 minutes in the morning ▲even when walking and sitting for 30 minutes in the morning, getting up every 30 minutes and walking for 3 minutes. As a result, the group that walked for 30 minutes in the morning had an average blood pressure drop of 3.4 mmHg. After walking in the morning, the group that stood up and walked for 3 minutes every 30 minutes had a 1.7 mmHg lower blood pressure, for a total of 5.1 mmHg lower. In particular, women who got up and walked every 30 minutes had a significant drop in blood pressure of 6.6 mmHg. Walking exercise reduces catecholamine hormones that increase blood pressure, activates vascular endothelial cell function, increases blood vessel elasticity, and lowers blood pressure. The reason why getting up and walking frequently reduces women’s blood pressure is because postmenopausal women react sensitively to catecholamine changes due to rapid hormonal changes, resulting in greater blood pressure fluctuations.
However, those who have already suffered from heart disease or are at high risk for heart disease should avoid exercising early in the morning. This is because blood pressure is usually high in the morning and the temperature is low, so a rapid rise in blood pressure can occur during exercise.
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