健康 きの丸

毎朝爽快！ストレッチを習慣にしたほうが良い理由

あなたは毎朝起きたときに爽快感を感じているでしょうか？

ストレスが残っていて憂鬱だったりしないでしょうか？

疲れが抜けきれていなかったり、体が重く感じたりしていないでしょうか？

朝起きたときに全てリセットされているのが本来あるべき状態です。

きの丸
朝起きるのがつらいっす・・・肩も腰も重たいし・・・

そんな不調な生活を改善したいと思ってストレッチを実践したところ、朝の爽快感を取り戻してきました。

それは良く晴れた日の朝、家を一歩出たときに思わず走り出すような活力です。

あなたもストレッチの効果を理解して、習慣にしていきましょう。

ストレッチの効果を理解する

血行がよくなる

硬くなった筋肉を伸ばすことは、筋肉内部の血管も伸ばされるので血液の循環がよくなります。

血行がわるいと体にためこんでしまう疲労物質が老廃物としてスムーズに尿で排出されたり、食事で摂った栄養が体のすみずみにまで行きわたるようになります。

ダイエットになる


ストレッチは10分やっても20kcalくらいしか消費しないので、それ自体はダイエットにはなりません。

しかし、筋肉や関節の可動域が広がるため、単純に日常生活での消費カロリーが多くなるためダイエットになります。

また血行がよくなることで基礎代謝があがりエネルギー効率の良い太りずらい体質をつくります。

ストレス軽減

呼吸器のまわりの筋肉が柔らかくなると深い呼吸ができるようになります。

この呼吸の深さとストレスは密接に関係しています。

深呼吸をするとリラックスできるのは良く知られていると思います。

また脳の海馬はストレスを与えると縮んでしまいストレスへの耐性を弱くすることがわかっていますが、座禅や瞑想で深い呼吸に集中することによって海馬が大きくなるということが実証されています。

このように日常的に深い呼吸ができるようになるとストレスの軽減になるのです。

ストレッチを習慣にする方法

ストレッチを習慣する方法・・・それは実感できるほど効果的にやることと、日常生活に組み込もうと思える動機を作り出すことです。

効果を最大化するにはいつ、どんな頻度でストレッチするのがベストでしょうか？

まず「頻度」ですが、「毎日やる」というのが答えです。

人間の体は生活しているだけで緊張して固くなっていく性質があるので毎日習慣化してやる必要があります。

そうなると「いつ」は「風呂上り」が良いです。

風呂上がりは体温だけでなく体内温度が上がっているので筋肉がいつもよりも柔らかくなっています。

この状態でのストレッチが筋肉をほぐし、関節の可動域をあげるのにもっとも適しています。

また筋肉への負担も少ないので辛さも半減してモチベーション維持につながります。

もっと言うと、「風呂上り」で「寝る前」がベストです。

ストレッチは呼吸を深くなることで睡眠の質を上げる効果があるからです。

ぼくが実感したことは、調子の良い日の仕事や遊びの生産性は悪い日に比べて何倍にもなるということです。

「風呂上り」の「寝る前」に「明日の生産性のために10分頑張る！」と自分に言い聞かせてやりましょう。

数日やってみて効果が実感できてきたなら、毎日の10分という時間がぜんぜん悪くない投資だと思えるはずです。

早速今日からやってみましょう！

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