Not only does a walk after lunch increase production of the neurotransmitter serotonin (a precursor to the sleep hormone melatonin), but it may also help lower levels of the stress hormone cortisol and regulate the sympathetic nervous system, which may improve mood, in keeping with a functional medicine doctor Jill Carnahan, MD. “Many people find movement to be a robust option to mobilize and reduce stress and anxiety,” she says.
Dr. Carnahan recommends following just a few best practices to get probably the most relaxation-enhancing advantages from a bedtime walk.
1. When you go outside, what you wear matters
“Dress appropriately for the weather in order that there isn’t a excessive heat or cold, which may increase cortisol levels and counteract the relaxing effects of walking after a night meal,” says Dr. Carnahan.
2. Wait until 20-Half-hour after eating lunch before walking
“[This] can improve digestion and lower blood sugar, two additional advantages,” says Dr. Carnahan. “It’s best to eat moderate amounts of food and avoid alcohol or over-indulgence before walking.”
3. Skip the facility walking pace
While there may be a time and place to select up your pace while walking, before going to bed it just isn’t. Exercising too hard within the evening can raise your body temperature and lift your cortisol levels, making it harder to go to sleep. “Low to moderate intensity is good for lowering stress levels and avoiding cortisol spikes before bedtime,” says Dr. Carnahan. Being in a position to comfortably talk while walking is one option to tell that you simply are moving at a great pace. He says to aim for 30 to 60 minutes of walking at that intensity.
4. Make the walk enjoyable
If you desire to prep your body much more before bed, Dr. Carnahan says there are just a few things you may do to further boost your feel-good hormones and boost your mood. “Adding calming or uplifting music to headphones can enhance the experience, and specifically using binaural beats can have additional advantages by increasing parasympathetic and vagal tone,” he says. “These things counteract the lovable ‘fight or flight’ system.”
And if you happen to can bring a walking companion with you (two-legged or four-legged is tremendous), even higher. “Taking a walk with a pet, friend or loved one provides the additional benefit of social contact, which has been shown to be considered one of the aspects that increase longevity,” says Dr. Carnahan. The more the higher.
