One of the effective types of hardening are air baths. Proper use of this type of hardening prevents the formation of colds and helps strengthen the immune system. The advantage of this type of hardening is that it is always available at any time of the year. The success of hardening with air baths depends on the temperature and humidity of the air.
As with any process related to health, it is necessary to use the basic hygienic principles of hardening: systematic, gradual, a variety of means, methods of influence, self-observation.
The first procedure for taking an air bath should not last more than 10-15 minutes at a temperature of 20-22°C. Then the duration of the sessions increases daily and, depending on the characteristics of the organism of the hardened person, is brought to 2 or more hours. At the same time, the temperature of the air bath gradually decreases, and its temperature can reach up to 7°C.
The time for taking air baths is from 8 to 18 hours. The best time is the morning hours. When taking cool baths (14-20 ° C), you should not bring yourself to chills. With profuse sweating during warm baths (22-30 ° C), they should be stopped. Taking air baths should be accompanied by movements: running, gymnastics, flexion and extension of the body, etc. The place must be chosen calm and without direct sunlight.
To get a quick and energetic reaction from the body, you need to undress immediately. If the air at the same time corresponds to the temperature of cool (14-20 ° C) or cold (6-14 ° C) baths, then it is necessary to immediately make energetic movements. Children with poor health are not recommended to take air baths at temperatures below 15 ° C.
In winter, air baths should be taken in the room. The room is preliminarily well ventilated, the temperature of the room air is measured, which should be at least 15-16 ° C. After undressing, you should remain in this state for 10-15 minutes. With good health, you can daily, without bringing yourself to a chill, increase the duration of the baths by 20-25 minutes, lowering the air temperature in the room to 8 ° C.
The use of air baths requires the implementation of certain rules:
1. Baths are taken no later than 1 hour before and no earlier than 1.5 hours after eating; you can't take them on an empty stomach.
2. Air baths can be taken at almost any time; the optimal time is from 8 to 18 hours.
4. The place for taking air baths should be protected from harsh winds and sunlight.
6. During air baths, control over one’s well-being is necessary (signals of their adverse effect on the body are with warm air baths - a sharp reddening of the skin and profuse sweating, with cold and cool - “goosebumps” and chills. In these cases, the air bath stops) .
The material was prepared by Zakharov E.E., methodologist of the GMC DOgM
The most common, easily accessible means hardening are air baths. They prepare the body for subsequent hardening procedures, such as hardening with water. When using air baths, one should adhere to the same principles as with other methods of hardening, that is, take them systematically, consistently increasing the time spent in air and gradually lowering its temperature. In this case, one should take into account the individual characteristics of the body - age, state of health, degree of hardening, lifestyle. The dosage of air baths is carried out in two ways: a gradual decrease in air temperature and an increase in the duration of the procedure at the same temperature. Starting to take air baths, care must be taken, especially for people. sensitive to cold. Strictly observing gradualness in hardening, in the future it is possible to take air baths without any risk even at temperatures below zero. This requires a preliminary systematic preparation, which will help develop in a person the habit of withstanding the action of low temperatures.
Start taking air baths it is necessary in a room, regardless of the time of year, at an air temperature of at least 15-16 degrees, and only after some time you can already move to the open air. They are taken in a well-ventilated area. Having exposed the body, one should remain in this state at the beginning of the hardening course for no more than 3-5 minutes. In the future, with good health, you can add one minute daily, increasing the total duration of air baths to 20-25 minutes.
When taking cool and especially cold baths in order to avoid hypothermia of the body, it is recommended to make active movements: gymnastic exercises, walking, running in place or doing some kind of housework. After two or three weeks, air baths can be combined with other hardening procedures: rubbing, dousing the body with water of different temperatures. Such a combined effect enhances the functional activity of the body and increases the tone of the nervous system, improves the general well-being of a person. At home, along with taking air baths, it is useful to walk barefoot around the room daily. A good tempering procedure is sleeping in the open air: whether in a bedroom with windows and a window open at night or in a sleeping bag on a veranda or balcony. It is necessary to accustom yourself to this from an air temperature of at least 5 degrees.
Outdoor air baths should be taken in places protected from direct sunlight and strong winds. To do this, you can choose a clearing in the forest, a platform on the banks of a river, lake or sea, protected by trees or mountains.
It is necessary to start taking air baths in the open air from an air temperature of 20-22 degrees. The first air bath should last no more than 15 minutes. Each subsequent one should be longer than the previous one by 10-15 minutes. Thus, you can bring the duration of air baths in the fresh air to 1-1.5 hours.
For young and middle-aged people who have been previously hardened, taking air baths can begin with an air temperature of 17-20 degrees. with a duration of the procedure up to 10 minutes. Total duration 40 min.
Taking cool and especially cold baths it is better to combine with various physical exercises: jogging, gymnastics, brisk walking, gardening or gardening. Taking air baths in the open air should begin no earlier than 1.5-2 hours after eating and finish them 30 minutes before eating. You can not take baths before the onset of chills. If this happens, then with the help of energy movements you need to warm up and put on warm clothes.
An important condition for the effectiveness of hardening in the open air is the wearing of clothing appropriate to weather conditions. The hardening effect is observed when the clothes allow free air circulation.
Human health begins with an attentive attitude towards oneself. And the point here is not in pills, potions or injections, but with a culture of hardening. Its positive influence has been known since time immemorial!
Air hardening is the most affordable way to improve health and boost immunity, effective for adults and children. And here's a tip: in order not to get sick tomorrow, you need to start taking air baths today.
Fresh air is better than medicine
The systematic "hardening" of a person should begin just with taking air baths. After all, this method is the most gentle for the body. Oxygen enters not only through the lungs, but also through the pores of the skin; low temperatures promote rejuvenation.
In general, it is time to answer the question: what effect does this type of hardening have on human health?
- immunity increases;
- thermoregulation processes are activated;
- metabolism is accelerated;
- improves the state of the nervous system;
- the level of hemoglobin in the blood increases;
- increases the elasticity of the skin.
In addition, air hardening has a positive effect on the condition of people suffering from cardiovascular diseases, depression and even overweight. It is not surprising, because this procedure helps to better endure sudden changes in temperature: extreme heat in summer and frost in winter.
As a result, human health becomes significantly better within a year after the start of hardening. Moreover, we are dealing with a rare case when there are practically no contraindications to the procedure. This list is amazingly short, here it is: elevated body temperature; acute form of diseases; chronic diseases in recession.
The main thing is to know some rules of "smart" hardening and strictly follow them.
We take care of health from a young age
The ideal time to discover for a person the hardening of the body with air is infancy. This procedure is recommended for babies from birth, so parents help the body of children to cope with temperature changes on their own. The technique is simple: children should be left naked for a few minutes in a well-ventilated area. At first, the temperature in the room can vary between + 24-26 degrees, but gradually this figure must be reduced to +18 degrees.
In autumn and winter, the windows in the children's room must be kept open at night; walks with parents should be daily. If it's summer outside, children need to be undressed right down to their diapers. However, even in the cool season, children should not be “overloaded” with clothes so as not to disrupt the fragile system of thermoregulation.
However, at a certain point, parents who actively practice hardening their children face the question: do they share their point of view in kindergarten? After all, not every kindergarten is ready to ensure that the kids take regular air baths.
In fact, in a good kindergarten, where they pay attention to the health and development of children, hardening is a mandatory procedure. Educators organize exercises in the fresh air or in a well-ventilated area; windows open during sleep are a prerequisite; and the duration of street walks should be at least 3-4 hours a day. The rules are simple but effective. Therefore, if they are neglected in kindergarten, then your child simply should not go there.
However, both in kindergarten and beyond, the baby should be as interested in hardening as possible. Therefore, the task of parents is to explain in an accessible language the need for this procedure, to interest children in joint walks and outdoor games. And the good health of the baby will be the main reward for the efforts spent.
It's never too late to temper
There are some rules for hardening for children, and others for an adult. In this case, "acquaintance" with cool air should begin with a partial exposure of the legs, arms, neck. The optimal temperature for beginners is +20 degrees, but you should not relax! Very soon it will have to be lowered to +10 degrees. The duration of the bath in this case should reach the mark of 20 minutes.
But this is not the limit! The next step is hardening at +5 degrees. This temperature has the most positive effect on human health. Blood vessels expand, blood rushes to the surface of the skin, improving heat transfer processes.
However, the manifestation of "aerobatics" is hardening at temperatures below +4 degrees. Such an air bath is classified as “very cold”, but at the same time very effective. Its influence extends to various systems of the human body. And some supporters of this procedure argue that it helps prevent the development of cancer and slows down the aging process.
The most important thing is not to go to extremes and not try to take long air baths at extremely low temperatures.
A clear sign that it is time to stop the procedure is the appearance of chills, trembling, severe burning in the skin, clouding of consciousness. In this case, human health is in serious danger, so you need to urgently run home and warm up!
If hardening occurs correctly, a person feels a surge of strength, his mood rises, and a healthy blush appears on his cheeks. It is this effect that fresh air has on the emotional state and appearance of people.
There are rules, following which you can achieve the maximum effect from hardening a person with air baths. Let's remember them.
- Morning hardening should occur immediately after the person woke up.
- The ideal option is to combine the procedure with physical exercises, dancing, jogging.
- During the day, baths are taken no earlier than an hour and a half after eating.
- The optimal place for hardening with fresh air is parks, green areas, and private plots. The presence of coniferous trees and reservoirs nearby will have a beneficial effect on human health. But in the absence of these green "oases", a balcony may also come up.
- An excellent final point will be the adoption of a contrast shower - it will only enhance the positive effect of air baths.
The most important rule for everyone - both adults and children: hardening should become a way of life, and not a temporary hobby.
On the other hand, there are situations in which air hardening is not recommended. This list includes damp, windy weather, as well as an atmosphere polluted with harmful emissions. It is not recommended to improve your health near highways, factories and garbage dumps. Otherwise, the harm from the procedure will be more than good.
… Hardening with air is an excellent “prelude” to starting a new, more difficult stage of work on oneself: hardening with water. Taken together, these procedures improve health and are an integral part of a happy and long life!
No matter how trite it may sound, but air hardening begins with proper ventilation.
I remember there was a case. At the reception mother with a 3-year-old child. Complaints about endless colds, even the bosses and colleagues, according to her mother, were already looking askance at her: more at the hospital than at work. But everything turned out to be utterly corny: my mother read that the air should be humidified, a special device seemed expensive. And she found her life hack - a thick blanket was hung on the battery and periodically poured from the ladle so that the evaporated water would humidify the air. There were double-glazed windows in the house, and it was scary to ventilate: suddenly the child would freeze. The wallpaper only has to be re-pasted, the woman complained ....
Humidification of dry air is really important, but permissible humidity in residential premises is 35-40%. You don't have to live in a hammam.
The best ventilation is through. It can only be arranged without a child. The hardening factor here is a decrease in temperature by 1-2 °C. The optimum temperature for our latitudes in the baby's room is 20-22 ° C. In autumn and winter, you need to ventilate the room 4-5 times a day for 10-15 minutes, and in summer the window can be open all the time.
The second way is a walk, including sleeping in the air.
It is advisable to spend as much time as possible outdoors. Sleep, nutrition, games, gymnastics and hardening are best organized in the summer outside the city, in the fresh air. Go to grandma's cottage!
You need to walk at any time of the year for children of any age, and newborns too. Only in winter, a 2-week-old baby should not be taken outside if it is colder than -5 ° C. 
The first walk is only 10 minutes, and then more and more for 5-10 minutes, and so we reach 2 hours. Walking is better 2 times a day. And the baby is useful, and the mother after childbirth will quickly restore the figure.
Children aged 2-3 months are not taken out for walks if it is -11 ° C outside. On warmer days, you can walk up to 1 hour, and on cold days, it’s better to go out several times for 20 minutes.
Children of 3-5 months of life already walk down to -12 ° C, and closer to 6 months - even at -15 ° C. In the warm season, it is good to walk with the baby between feedings 2-3 times a day for 2-2.5 hours. We ate - walked - came washed, ate, changed clothes - and walked again. The beauty…
How to understand that a baby’s daytime sleep in the air is organized correctly:
- the child falls asleep quickly;
- calm sleep;
- breathing in a dream is even;
- pink face;
- the child did not sweat;
- when waking up, the baby's arms and legs are warm.
If the child is uncomfortable, something bothers him, he is hot or cold, then the sleep will be uneven, or maybe the baby will not fall asleep at all.
If the face with a bluish tinge, nose, arms and legs are cold, then he is very cold. I need to get home urgently to warm up. If, on the contrary, the forehead is sweaty, then the child is overheated.
The third way is taking air baths
This is the most gentle and safe technology, and it is with it that we start in systematic hardening.
air bath called the child's stay naked or half-naked in the open air in the shade. How babies love it when they take off their diapers, especially in summer ...
Air baths improve the absorption of oxygen, heat transfer and the state of the child's nervous system: the baby becomes calmer, mothers enjoy a wonderful appetite and sleep.
For children of the first weeks of life, air baths begin with swaddling: useful with every swaddling or changing clothes 
leave the child undressed for a while. And don't hesitate to dress up.
The hardening effect of air depends mainly on temperature, but its humidity and speed of movement are also important. Air baths, according to the evoked heat sensation, are lukewarm (air temperature 30-20 ° C), cool (20-14 ° C) and cold (14 ° C and below).
It is recommended to start taking air baths in a pre-ventilated room, then, as you harden, move to the open air. It is best to take baths not in passive lying, but actively: doing exercises or in the game. So we additionally create positive emotions for the child and enhance the effect.
Start taking air baths should be from 15 minutes. Temperature depends on age:
- for children of the first month of life - 22 ° C,
- at 1-2 months - 21 ° C,
- at 3-12 months - 20°С,
- at 1-3 years old - 18 ° C.
In the future, the duration of the procedures increases daily by 10 minutes and is gradually brought up to 2 hours. In wet and windy weather, the duration is reduced. Already from 1 month of life, this element of hardening is combined with gymnastics and massage.
A special kind of air bath for a real superhero is hardening by air flow, that is, a draft. This 
the option is acceptable for an already seasoned trained fighter. Here you need a fan, start with an air flow no colder than 21-22 ° C. The distance to the fan should be about 6 meters, and the air flow rate should be minimal. Then the fan can be moved until the child feels a slight breeze. The duration of the first procedure, as a rule, is no more than 20 seconds. We blow the child in front for 10 seconds and behind for 10 seconds. Every 1-2 days, you can increase the duration of the procedure by 20 seconds, gradually reaching 5 minutes, and reduce the air temperature by 1 °C.
The fourth way - hardening in combination with sunlight
Ultraviolet rays actively influence the immunological stability of the body. But the younger the child, the higher his sensitivity to ultraviolet light. Therefore, sunbathing for children under 1 year old is extremely undesirable when it comes to indigenous Belarusians in their natural habitat, and Africa has its own song.
We carefully try sunbathing in children 1-3 years of age, and already wider and bolder - at an older age.
It is important to understand here that no one calls for frying a child in the sun, there will be little benefit from this. After all, in the scattered sunlight 
a lot of ultraviolet and relatively little infrared rays. It is because of the latter that we overheat almost like in a microwave. And for the synthesis of vitamin D, for the adequate functioning of the immune system, we need ultraviolet light. In autumn, winter and spring, even under direct sunlight, overheating does not threaten, so you should not hide from the sun.
In summer, you can carry out light-air baths(but not roasting in direct sunlight) at an air temperature of 22 ° C and above for children of the first year of life and 20 ° C - for children 1-3 years old, preferably in calm weather. In our climate this is best done between 9 am and 12 noon, in hotter climates between 8 am and 10 am. The duration of such procedures in children of the first year of life is only 3 minutes, in older children - 5 minutes with a gradual daily increase by a couple of minutes up to 40 minutes (almost like a lesson at school). An absolute contraindication to such hardening will be an ambient temperature of more than 30 ° C. After sunbathing, you can move on to water procedures, which will be discussed in the next material.
In the meantime - all in the air, all in the garden.
Summer is just around the corner.
Air baths ">
Sun and air are the best beauticians.
Air baths are one of the hardening methods (air hardening), when freely moving air acts on a partially or completely naked body. The healing power of fresh air lies in its richness in oxygen, light ions, phytoncides and other substances beneficial to the body. The main factor affecting a person is air temperature. The air gap between the body and clothing usually has a constant temperature of about 27-28 ° C, and as soon as the human body is freed from clothing, heat transfer immediately becomes more intense. By irritating the nerve endings of the skin, the air improves breathing and oxygenation of the blood, and its movement reflexively enhances the processes of heat generation and heat transfer. At the same time, the intensity of oxidative processes and metabolism increases, as well as the tone of the muscular and nervous systems, the body's thermoregulation systems are trained, appetite and sleep improve, mood rises. Blood pressure normalizes, blood flow accelerates, and the activity of the respiratory system improves markedly.
Start taking air baths in a pre-ventilated room. Then, as they harden, they are taken in the open air. You should undress quickly so that the air bath affects the entire surface of the naked body at once and causes a quick energetic reaction of the body. It is impossible to allow a feeling of chilliness, the appearance of "goosebumps". At the same time, it is recommended to do some vigorous physical exercises, to go for a run. Air procedures are the first step to
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