Doing this for 30 minutes in the morning... eliminates insomnia and lowers blood pressure

Taking a moment in the morning can provide various health benefits.

The main examples are alleviating insomnia and regulating blood pressure.

Morning walks are a special remedy for insomnia. Professor Heon-jeong Lee of the Department of Mental Health at Korea University Anam Hospital stated in his book, "Except for special cases, I have never met a person who suffers from insomnia while regularly taking morning walks or morning exercise." Morning walks help resolve insomnia because they expose you to sufficient sunlight.

The light that enters our two eyes when we wake up in the morning naturally makes us feel sleepy and fall asleep about 15 hours later.

The retina of the eye contains intrinsically photosensitive retinal ganglion cells related to the biological clock; when light stimulates these cells, melatonin is secreted, and the light signals are transmitted to the hypothalamic suprachiasmatic nucleus in the brain via the optic nerve.

The suprachiasmatic nucleus is the most important part of our body that regulates the circadian rhythm. Professor Heheon Jeong said, "Factors that regulate the circadian biological clock include physical activity and meal times, but the most powerful is exposure to 'light'." Even on cloudy days when sunlight is not bright, outdoor environments are much brighter than indoors, so morning walks are helpful.

There is also research indicating that 30 minutes of walking in the morning can help lower blood pressure.

Researchers from the University of Western Australia and other institutions divided 67 people aged 55 to 80 into three groups. All participants were made to sit for 7 to 8 hours a day, while performing three different conditions.

The condition is to sit without any exercise.

Walk for 30 minutes in the morning and sit afterward

In the morning, I walked for 30 minutes and, even while sitting, I stood up every 30 minutes to walk for 3 minutes.

As a result, the group that walked for 30 minutes in the morning experienced an average blood pressure decrease of 3.4 mmHg. The group that stood up and walked for 3 minutes every 30 minutes after morning walking saw an additional 1.7 mmHg decrease in blood pressure, totaling a 5.1 mmHg reduction. In particular, women who stood up and walked every 30 minutes experienced a significant total blood pressure drop of 6.6 mmHg. Walking exercise reduces catecholamine hormones that raise blood pressure and activates endothelial cell function, increasing vascular elasticity and lowering blood pressure. The reason why frequent standing and walking particularly decreased blood pressure in women is because, after menopause, women experience rapid hormonal changes that make them more sensitive to catecholamine fluctuations, resulting in greater blood pressure variability.

However, those who have previously 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 temperatures are lower, which can lead to a sudden increase in blood pressure during exercise.

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Are you busy in the morning?

I often walk to work in the morning.

To lower blood pressure

Walking for 30 minutes in the morning is very beneficial.