When you mention health baths, the first thing that comes to mind is swimming in water. But you can swim in the sun and air, and even benefit from it. Not long ago, scientists proved that bathing in air jets is almost healthier than water procedures, and if diffused light enters with the air sun rays, then the benefit doubles.

However, probably, just as a fish cannot live without water, so a person cannot exist without air. A simple law of life.

Sun-air secrets: the benefits of baths

Sun-air baths have an amazing healing effect and can be used both as treatment and as disease prevention. Baths affect the regulation of work nervous system, of cardio-vascular system and the body as a whole.

If after a tired working day you feel short of air, then it’s time to take an air bath.

The secrets of the procedures are extremely simple. Our skin is almost constantly under a layer of clothing, where the air temperature is always stable - 26-27 degrees, so it practically does not breathe, but a sudden charge of lower temperature will saturate it with oxygen and force it to breathe. In short, healthy skin is always breathable skin.

But under no circumstances should you abuse the temperature of the baths.

Let's name the types of air baths

Depending on temperature fluctuations, air baths are differentiated into the following types:

• warm - over 20 degrees;
• cool - from 17 to 20;
• cold - from 17 and below.

Also, hardening with baths may differ according to the air-sun principle.

Based on this, they distinguish:

• light-air, usually performed in the summer, when there is sun and the skin receives ultraviolet radiation;
• air - in cold weather at room temperature.

And finally, classification according to the degree of exposure:

• general, when the whole body is naked;
• partial, when the legs, stomach and other parts of the body are open.

How to properly harden with sun-air baths?

The treatment cycle with air baths should begin in the warm season or in a room with
temperature not lower than room temperature. Train yourself to take treatments at the same time every day, preferably at dawn or before 10 am.

You should get rid of clothes quickly and it is best to move so as not to freeze while in the fresh air.

If you experience the slightest discomfort, get dressed and postpone the procedure until the next day. Unpleasant sensations may occur, especially at first.

With daily hardening, complete a month-long course of procedures before you experience the healing effect. Take baths for a month without breaks, and then take a break for ten days. After which you can extend the hardening for another month.

The duration of the procedures is from 15 minutes to half an hour. Every day you can add 2-3 minutes. And you can start with 5 minutes.

Avoid hardening in windy, cold or wet weather. It is better to reschedule the lesson or hold it indoors when open windows.

Rules for air baths for newborns

Oxygen-rich air is no less beneficial for children than for adults. However, before you start hardening infant, you should definitely consult your doctor. The point is that what younger age child, the weaker his thermoregulation. Accordingly, in newborns it is very weak.

Therefore, gradually adapt your baby to temperature changes. At first, let the baby’s body get used to breathing with every cell of the house. Don't swaddle him too tightly. The room should not be more than 20 degrees. But regular walks in the fresh air should be increased to three hours. On the street, in any weather, a child should not resemble a bundle from a Soviet maternity hospital. Clothing cannot restrict the baby's movements.

There must be air in it!

As for winter frosts, you can’t overdo it here, and you shouldn’t walk outside for more than 15 minutes. Watch the child's reaction. If she is not too happy, this is probably a signal to stop disturbing him. Pediatricians also recommend doing exercises in the fresh air, if possible.

Air is the most universal remedy hardening Its influence on human body varied: this is the effect of air temperature, humidity, wind speed and aerosols - various liquid and solid substances crushed into small particles.

Air baths

Air baths– the most favorable and common means of hardening. By helping to remove vapors and gases from the surface of the skin, air baths have a certain hygienic significance for the body. In addition, air baths, due to thermal irritation of the skin, have a physiological effect on the body. This is expressed primarily in the reflex narrowing and expansion of blood vessels with subsequent improvement in the functioning of the extremely delicate and complex mechanism of thermoregulation (heat generation and heat transfer), increased muscle tone and endurance of the cardiovascular system, an increase in the content of hemoglobin and red blood cells in the blood and many other favorable changes in organism.

The main factor affecting humans is air temperature. Everyone knows that the face and hands are least protected from the cold. And although they often get very cold, a person avoids colds and remains healthy.

An air bath can be either general, if the entire surface of the body is exposed to air, or partial (local), if only a separate part of it, for example, the hands, is exposed. Hardening effect in in this case This is primarily due to the difference in temperature between the air and the surface of the skin. Air gap between the body and clothing usually has a constant temperature of about 27-28 ° C. The difference between the temperature of a clothed person's skin and the surrounding air is usually small, and therefore heat transfer is almost imperceptible. As soon as a person is freed from clothes, the process of heat transfer becomes more intense. The lower the external temperature, the more cooling we are exposed to.

Depending on the air temperature, air baths are divided into very cold (below 0°C), cold (0–8°C), moderately cold (9–16°C), cool (17–20°C), indifferent, or indifferent (21–22°С), and lukewarm (over 22°С). This division, of course, is arbitrary: in well-hardened people, the feeling of cold occurs at a lower temperature (Antropova M.V., 1982).

Start reception air baths recommended in a pre-ventilated area. Then, as they harden, transfer them to the open air. The best place for an air bath - shaded areas with green spaces, remote from sources possible contamination atmosphere with dust and harmful gases. Take baths lying down, reclining or moving. You should undress quickly, so that the air bath immediately affects the entire surface of the naked body and causes a quick and energetic reaction of the body.

The time of day for air hardening is not of fundamental importance, but it is better to perform the procedures in the morning, after sleep, in combination with morning exercises. It is recommended to take air baths on an empty stomach or at least 1.5 hours after meals.

At air hardening In addition to its temperature, it is necessary to take into account humidity and speed of movement. Relative humidity is the ratio of absolute humidity to the highest humidity at a given air temperature; it is expressed as a percentage. Air, depending on its saturation with water vapor, is usually divided into dry (up to 55%), moderately dry (from 56 to 70%), moderately humid (from 71 to 85%) and very humid (over 86%). It has been established that at high relative humidity air is colder for a person than at low temperatures (Antropova M.V., 1982).

No less important has the speed of air movement. So, in cold, but calm, windless weather, a person is warmer than in warmer, but windy weather. The fact is that the layer of heated air near our body (the so-called boundary layer) is constantly changing, and the body heats more and more portions of air. Consequently, when there is wind, the body expends more heat than in calm weather. Wind causes an increase in heat transfer from the body. At high temperature(up to 37 °C) it protects a person from overheating, and at low temperatures - from hypothermia. The combination of wind with low temperature and high humidity air.

Aerosols also have an effect on the body. They are constantly bombing skin bodies, mucous membranes respiratory tract. The composition of aerosols is varied: for example, in air flows coming from the sea, sodium, iodide, bromide and magnesium salts predominate. The wind from large green areas carries tree and flower pollen and microorganisms. It should also be taken into account that the content of aerosols in the air is uneven.

Exercise is essential during cool and cold baths. In damp and windy weather, the duration of the air bath is reduced. In case of rain, fog and air speed above 3 m/s, it is better to move the procedures indoors.

IN winter time air baths are carried out indoors and combined with gymnastics and subsequent water procedures. For the youngest children (up to one year), they are combined with the process of swaddling and changing clothes. At this time (from 2-4 to 10-12 minutes) room air, the temperature of which should not be lower than 20 and higher than 22 ° C, unhinderedly affects skin receptors.

Air hardening you can start at any age. From the end of the second month of the child’s life, massage and gymnastics are performed during one of the swaddlings. For children aged one year and older, the room temperature during an air bath is gradually reduced to 18°C. An air bath is combined with morning exercises (5-7 minutes), the child does it in a T-shirt, shorts and slippers. Children 4-7 years old remain in shorts and slippers for 10-15 minutes, of which 6-7 minutes do gymnastics (Antropova M.V., 1982).

In summer air baths carried out on outdoors, mainly in the morning, in places protected from direct sunlight and strong winds. Children must remain half-naked for a certain period of time. The body is exposed as directed by the doctor in a certain order: first the upper and lower limbs, and then the torso. Hardening of children with air baths begins in the summer in calm weather at an air temperature of at least 20°C. During air baths, it is recommended to play games or do some active activities. The duration of the first baths should not be more than 15 minutes, then it is gradually increased.

To hardening children school age begin at an air temperature of at least 16-18°C, initially for 5-10 minutes, and then gradually increase the duration of the procedure to 25 minutes. They also gradually move on to hardening at a lower temperature, but not lower than 12°C, while reducing the duration of the session to 10 minutes and combining it with physical exercise. In spring and summer, it is recommended that half-naked children stay in the shade in the fresh air for up to 3-5 hours a day, depending on the weather (Antropova M.V., 1982).

When carrying out air baths, the health status of children and adolescents and their individual reaction are taken into account. Children, especially weakened ones, should not be allowed to become cold, trembling, goosebumps, or cyanosis should occur.

First air baths for healthy people aged 18 years and older should last 20-30 minutes at an air temperature of 15-20°C. Subsequently, the duration of the procedures increases daily by 5-10 minutes and is thus brought to 2 hours. Next stage– air baths at a temperature of 15-10°C for 15-20 minutes. At this time, it is imperative to perform vigorous movements. Only well-seasoned people can take cold baths and only after a medical examination. The duration of such baths should not exceed 5-10 minutes. Cold baths should be completed by rubbing the body and warm shower(Antropova M.V., 1982).

At air hardening You can’t bring yourself to the point of chills. At the first signs of severe cooling, you need to jog and do some gymnastic exercises.

Dosage of air baths carried out in two ways: a gradual decrease in air temperature or an increase in the duration of the procedure at the same temperature. The latter is more convenient, since the air temperature largely depends on the weather.

The impact of air baths on a person is usually assessed by the amount of heat given off by the body during external environment during the period of procedures. This takes into account the number of calories released from 1 m2 of skin surface.

In table 2.1.1. The characteristics of air baths are given depending on air temperature. For example, you need to take it in moderation cold bath at an air temperature of 13-16 °C for the fourth time. Using the table, we determine that the duration of the procedure in this case should be 8 minutes, the fifth time – 10 minutes, etc. (Laptev A.P., 1986).

Table 2.1.1

Dosing of air baths

In order to strengthen positive influence air baths, it is recommended to carry out any water procedures. Therefore, air baths, like solar ones, are organized near bodies of water, and in their absence, rubdowns or douches are carried out.

In addition to special air baths, walking in the fresh air in any weather and sleeping with the window open throughout the year are very useful. Both increase the resistance of the upper respiratory tract to cooling. A certain hardening effect is also observed when wearing lighter clothing that allows air circulation underneath.

Great opportunities for hardening the body are provided by year-round training in the open air, practicing all types of sports associated with the hardening effect of air (Table 2.1.2).

Table 2.1.2.

Duration of air baths with waist-deep exposure in calm cloudy weather in minutes

Literature

1. Ivanchenkov V. A. Secrets of the Russian temper. – M.: Young Guard, 1991.
2. Ivanchenkov V. A. Accelerated hardening course. // Soviet Russia, 1983, January 9.
3. Kolesov D.V. Physical education and health of schoolchildren. – M.: Knowledge, 1983.
4. Laptev A.P. ABC of hardening. – M.: Physical culture and sport, 1986.
5. Laptev A.P. Toughen up for health. – M.: Medicine, 1991.
6. Laptev A. P., Minkh A. A. Hygiene physical culture and sports: Student for the institute of physics. culture. – M.: Physical culture and sport, 1979.
7. Marshak M. E. Physiological bases of hardening of the human body. – L.: Medicine, 1965.
8. The World of Childhood: Teenager / Ed. A. G. Khripkova; Rep. ed. G. N. Filonov. – M.: Pedagogy, 1982.
9. Polievsky S. A., Guk E. P. Physical education and hardening in the family. – M.: Medicine, 1984.
10. Sarkizov-Sarazini I.M. Fundamentals of hardening. – M.: Physical culture and sport, 1953.
11. Soviet encyclopedic Dictionary. – M.: Soviet Encyclopedia, 1981.

The hardening procedure using air baths has been known for a long time. It's lightweight and effective method increase your body's defenses and strengthen weakened immunity.

Fresh air helps everyone relieve fatigue, gives strength and energy, so taking air procedures is very beneficial for a person. Air baths help to harden not only children's but also adults' bodies. Short-term naked skin exposure to sunlight and air has a beneficial effect on health. Today there is treatment with air baths using different methods. This method is so effective that it is recommended even for a newborn baby.

The air is saturated with oxygen, phytoncides and other substances, and the skin happily absorbs all these useful elements when we take baths. IN modern world There are always layers of clothing on the skin, between which a layer of air with certain temperature. When people take air procedures in the open air, the body temperature changes, which contributes to effective hardening.

Proper intake of air baths

They take air baths to harden and invigorate themselves, but during the procedures you must follow the basic rules:

• create a cozy place to receive them outdoors;
• It is best to completely remove clothes;
• You can take baths in a shaded, quiet place, for example, under a wide tree.

Air baths according to air temperature are divided into cold, cool, warm and hot. For such procedures, the body is exposed gradually, and for the first time you need to take warm look baths, not lower than 20°C. If you perform a healthy ritual of taking a bath in the fresh air every morning, the results will not be long in coming.

The first session should last no more than 10 minutes, and then the time is gradually increased, even up to two hours. After such an aeroprocedure, a regular bath, a contrast shower, as well as swimming in a river or pool in the warm season will be very effective. The time of the preventive or therapeutic measure is gradually increased to 30 minutes.

We take air baths while sitting, lying down or standing. You can start a useful session outside in warm weather, but no more than half an hour. It is best to gradually harden yourself at home, and when your body gets used to it, go out into the fresh street air.

It is recommended to lie quietly on a hard surface for 10 minutes after taking a bath. When the first sessions are completed and the body gets used to the new procedures, you can combine them with morning exercises. If we take baths constantly, our immunity will increase and we will have more strength for everyday worries.

It is best to take air baths in courses over three months. For effective therapy For some diseases, experts advise using health-improving measures for one year. All hardening methods are calculated on average, so it is important not to forget about your inner feelings and emotions. If weakness suddenly appears, then you need to stop the hardening session.

Contraindications

1. Air baths are prohibited during acute periods of illness, at high body temperatures, in weakened patients, and with lung diseases.
2. If it is foggy or raining outside, there is also no need to do aero procedures.
3. Air prophylaxis is not recommended for women during menstruation.
4. If a person feels unwell or becomes weak when exposed to fresh air, he should stop taking baths.

But if “goose bumps” or slight dizziness appear, you should not be alarmed, because the body usually reacts this way when we take air procedures for the first time.

The benefits of air baths for newborns

Simple and at the same time effective method is taking baths for newborns. From the first day a child is born, parents have the opportunity to carry out hardening using this method. The air temperature should be maintained at least 23°, but over time it can be lowered. At one year old, children can safely undress at 20°C. We take baths outside or in another convenient location, but it’s better to first harden the kids inside the living room.

You need to carefully monitor the temperature, and if it increases, then ventilate the room where the baby sleeps.

When the newborn’s body gets stronger and the first hardening measures are completed, you can take a walk at the same time as taking air and sunbathing. The baby may be wearing clothes that will not interfere with the health procedure. You should start walking with a few minutes in the winter, and in the summer, walk in the fresh air for about 30 minutes twice a day.

The weather should be warm, without wind and scorching summer sun. Long walks in the sun are prohibited for young children, and it is still better to take baths in shaded places. It is necessary to ensure that the babies stop crying and being capricious at this time, otherwise the procedures are stopped.

Such hardening of a newborn with air procedures is the easiest and most accessible action aimed at strengthening the immune system. Children take baths with pleasure and then sleep much more peacefully.

Benefits of taking healing baths

Fresh air affects the skin nerve endings by changing temperature, and through it all systems internal organs humans, especially on the respiratory and cardiac systems. The elasticity of the skin increases, and at the same time its functioning and thermoregulatory functions are improved.

Air baths are very relaxing after everyday life, as well as after tiring mental or physical labor. You need to take baths to instantly lift your mood and cheer up your spirit.

One of the main functions of the procedures is hardening, which increases resistance to various infectious diseases. For excellent prevention colds they are accepted by people of all ages. If you add rubdown to them cold water and regular physical exercise, their effectiveness will increase significantly.

AIR BATHS AIR BATHS- use of the effect of freely moving air on the body for the purpose of hardening and treatment.
The effect of air baths on the human body depends on the temperature of the air, its humidity and movement (on the strength of the wind).
Air baths, when dosed correctly, have a calming effect on the nervous system, increase the overall tone of the body, and cause good dream and appetite and, with a gradual decrease in temperature, have a hardening effect on the body.
The human body reacts to air baths differently: for example, with warm and cool air baths (from +30° to +15°), breathing becomes rarer and deeper, the pulse rate decreases and blood pressure decreases; with a significant decrease in air temperature (starting from +15° below), heat retention occurs in the body; At the same time, the skin becomes pale, blood pressure rises, pulse and breathing become faster. If a cold air bath continues for a long time, it can cause an unfavorable reaction: the body becomes hypothermic, chills appear, and the skin turns blue. In order for the body's reaction to air baths to be favorable, you need to follow the well-known rules: start taking air baths in the warm season, at an air temperature of at least 20°, without sharp winds, starting with local or partial baths (first expose arms and legs, then half torso, and then the whole body), preferably in the first half of the day, 1/2 - 1 hour after breakfast. Air baths should start from 5 to 10 minutes and gradually lengthen the time to several hours. Weak and chilly persons should begin taking baths with clothes on. You can accompany the air bath with a walk, play, or gymnastics; work half-naked in the garden or vegetable garden. This is especially important in cool, cloudy weather. The best place for taking air baths is a forest clearing, a sunbed in the garden in the shade of trees, the seashore or river bank (under an awning or screen). In rainy weather, you can take air baths in the gazebo, under the awning. It is very useful to combine air baths followed by dousing, rubbing, showering or swimming in the sea or river. An air bath can be a preparation for sunbathing. If the body is gradually accustomed to cold temperatures, then you can take air baths until the cold weather. IN winter conditions You can take an air bath in the room: get out of bed, without getting dressed, do gymnastic exercises with an open window or vent. During the cold season you can sleep in sleeping bag on the veranda or balcony.
Air baths can be recommended for all healthy people, regardless of age; patients - with diseases of the neurovascular system, in particular with hypertension, with diseases of the respiratory system, with functional disorders of the nervous system, overwork, weakened or have suffered any disease. Air baths are contraindicated in case of febrile diseases, heart failure, diseases of the musculoskeletal system and peripheral nervous system during exacerbation.

Concise encyclopedia household. - M.:. Ed. A. F. Akhabadze, A. L. Grekulova. 1976 .

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You've probably noticed how in the fresh air your fatigue goes away, you become more energetic and cheerful, so as soon as you have a free minute, you rush for a walk in the forest or park. These are air baths. This is a direct and relatively short-term exposure of air to the naked surface of the body. This method of hardening is so gentle that it is recommended even for newborns. Air baths can be general or local; they have a positive effect on strengthening the immune system. This method hardening can be used as an independent medical procedure, as well as preparatory or accompanying sunbathing. The effect of air baths on the human body consists of the total influence of a number of meteorological factors, such as humidity and air speed, its temperature, scattered and reflected solar radiation. Thus, the main operating factors that determine the therapeutic effect of air baths are solar radiation and temperature irritation. It is worth noting that the smaller the difference between body temperature and air, as well as the lower the humidity and weaker the wind, the smaller the effect of the air bath will be.

How to take air baths

To properly take air baths, you should first equip a special area - a kind of aerium in the garden or on personal plot. This could very well be a veranda with wooden canopy, shaded place under a canopy or spreading trees. If you need to strengthen your immunity, then complete nudity is advisable while taking air baths. However, in some cases this is not possible, so for this procedure it is recommended to use summer clothing to a minimum, and lighten it in winter.

Depending on the air temperature, air baths are distinguished as cold (10-15 degrees), cool (15-20 degrees), indifferent (20-25 degrees), warm (25-30 degrees) and hot (over 30 degrees). During this procedure, it is recommended to expose the body gradually, first the arms and legs, then other parts. It is best to start hardening with warm or indifferent air baths, that is, the air temperature should be approximately 20 degrees, and the air speed should not exceed 4 m/s.

It is recommended to take air baths every day in the morning, approximately 30 minutes after breakfast. The duration of the first procedure should be 10 minutes, then every day you need to add 5-10 minutes and increase it to 1-2 hours or more. The duration of air baths, as a rule, depends on the weather and the general condition of people. Once you are used to long sessions, try to gradually reduce the air temperature. A healthy person can take this procedure even to a small extent. subzero temperature. In cool weather, air baths can be combined with walking barefoot on the ground (floor), outdoor games and walks. In summer, air-sunbathing is very popular. To achieve the maximum effect, after aeroprocedures you can take a shower or bath, douse or rub down, and in the summer you can swim in a river or sea.

Air baths: benefits and harms

Air irritation of the nerve endings that are embedded in the skin causes a reflex reaction of the internal organs, in particular the cardiovascular and respiratory systems. As a result, blood circulation improves, breathing deepens and ventilation of the lungs improves. As a result of the action of air baths, metabolic processes are significantly enhanced and the condition of the skin improves. After a long day of work, stressful mental or physical work It is recommended to take air baths. After some time, your mood will improve and your general condition will return to normal. This procedure is of no small importance as a means of hardening the body, that is, as a means that increases the body’s resistance to various harmful influences, in particular to infectious and colds.

Air baths are an excellent preventative measure that is recommended even for healthy people. They are best used together with morning exercises and wet rubdowns, as mandatory elements of a rational regime. Very often air baths are used and how remedy, especially with hypertension, with functional disorders of the central nervous system, as well as with pulmonary tuberculosis. However, remember that in this case it is necessary to consult a doctor.

Air baths are strictly contraindicated in acute diseases, elevated temperature, exhausted patients, as well as with significant impairment of the heart and kidneys, tuberculosis patients with pleurisy and a tendency to hemoptysis. It is also not recommended to take air baths during menstruation, especially for weakened women.

Air baths should not be taken at low temperatures with high humidity. Also, procedures cannot be performed outdoors if there is precipitation or fog. When taking air baths in infants, you must be careful, because they have very weak thermoregulation. And the younger the child is, the weaker the thermoregulation. First, you should teach your child to breathe fresh air. It is recommended to walk for about 3 hours a day, without swaddling too much. The baby should receive vitamins and minerals in accordance with his age. It should be remembered that at the very beginning, air baths may not cause very good sensations in the body; abdominal pain may occur. But over time, such sensations gradually disappear.

This type of treatment, such as prolonged exposure to air, in Lately is called “veranda treatment,” although it is obvious that prolonged exposure to the air is possible not only on verandas. Only those parts of the body that are free from clothing are directly exposed to air. This method of treatment is considered less active than air baths, but here great importance has a duration. Of course, the forms of prolonged exposure to air are determined local conditions and opportunities. In addition to verandas, it is quite possible to use balconies, protected areas in the garden, forest or yard. Patients, depending on how they feel, can lie down (on couches, folding beds) or sit in a chair. The main thing here is that the patient is comfortable and that he does not get tired. It is necessary to dress according to the time of year and weather. In winter you need to cover yourself over your clothes cotton blanket. However, you should not wrap yourself up too much; it should not be either cold or hot. The duration of stay in the fresh air can vary from several hours to around-the-clock stay in the air. With this method of treatment, there is no need to be afraid of an overdose, because the longer you stay in the fresh air, the better. If for some reason it is impossible to stay in the fresh air for a long time, then it is recommended to open the windows wide in the room. Has great health value night sleep with open windows or at least with an open window.