Hardening: How, when and why to start with it?

Hardening strengthens immunity, for some it is a lifestyle, for others a challenge or a New Year's resolution. Why is it beneficial for the body, how to start with it and what rules to follow?

A few words to begin with

Many people, especially those who are still cold, cannot imagine hardening. Well, here too, as with everything new that we want to try, psychology and the desire to really try it play a big role . After all, even small children can play for long hours in cold water without realizing that it is cold. It is precisely because they treat it as a game. And adults should approach it similarly.

If you are not sure about your health, consult a doctor. Hardening is particularly difficult for the heart, lungs, kidneys or respiratory tract. Therefore, a doctor's recommendation is definitely in order if you are not 100% healthy. And definitely don't jump into the ice water right away, you have to do it gradually and slowly.

What is hardening

Hardening can be divided into recreational and sports.

• Recreational hardening - under this term we can imagine, for example, showering in cold water, playing sports in all weathers and all year round, wearing fewer clothes even in cold weather, swimming in water with a temperature of 10 °C or more...
• Sports hardening – this is swimming in cold water with a temperature of less than 10 °C

Source: freepik.com

How to start hardening

Under hardening, most probably imagine bathing in ice water. But as we mentioned above with recreational hardening, it is only one of the ways. Harden, or hardening can be started in different ways. It is individual and each of you can find your own way to start:

• for some it is better to prepare for it every morning in the shower (1-3 minutes) - if you persevere, it will become a habit that you won't even realize anymore

• for another, the motivation is a group of people, friends, with whom he goes and slowly dives into the lake

• you can also swim in cooler water in natural lakes during the summer and not stop even in the fall, thus smoothly transitioning to winter

• run barefoot in the snow

• start gradually in the spring, for example by wearing thinner clothes

• in winter, do not overheat the apartment or house, rather try to have it a few degrees less

Warm up before entering the water

The most popular form of hardening in our country is undoubtedly swimming in cold water, in winter . If this is what you want to try, do it gradually. Before entering the water, it is necessary to warm up to prepare the body.

Also enter the water slowly and gradually . It is best to start with the feet, wet the wrists, knees, thighs, arms, abdomen, chest and then the whole body. This is how our psyche gradually prepares itself for cold water. At first you feel the cold in the water, but later the body gets used to the cold water and you start enjoying it together with it.

Hardening rules

As with any activity, several basic rules must be followed during hardening. Not only to protect your health, but also to promote its beneficial effects on the body:

• it is always best to go with someone, not alone

• don't go far to shore, it's better to stand still in case something happens

• enter the water calmly and relaxed, tempered with what awaits you

• during hardening, the head does not tend to sink, narrowing of blood vessels, dizziness or falling off may occur

• always go to exercise in a sober state and when you are healthy (it is not recommended even immediately after overcoming an illness)

• beware of injury from ice, it is sharp and your skin may not immediately feel the injury in cold water

• never swim under  by ice, it is life-threatening

• move in water, tread water or swim

• do only what your body allows, listen to it, no extremes

• do not try to break records recklessly, for most people it is enough to wake up in the water for 5-10 minutes, max 20

• if you start shaking, it's time to get out of the water

• the ears are extra sensitive to cold water, it is recommended to wear a cap on the head and ears

• after going out, the body should be allowed to warm back up by itself, avoid overheated rooms or hot showers and bath

• it is necessary to observe a certain regularity, e.g. cold shower every morning, hardening in the lake at least once a week...

• don't do it out of compulsion or because it's a trend, mostly enjoy it

Source: freepik.com

What weather is best for hardening

The ideal is no wind and the sun's rays are a pleasant bonus . It's more difficult when it's windy. You may get shivers after going out, but it is a natural reaction of the body. Then it is necessary to exercise, run, move the body so that the warm blood reaches the fingertips. Dry yourself, get dressed and keep your feet warm. Afterwards, however, avoid overheated rooms, because the body can also get a shock from the transition from winter to heat.

One of the ways to start getting stronger is natural swimming in the summer months . Try natural lakes, the water of which is slightly colder than in swimming pools or aqua centers. Continue to do this in autumn and winter, when you will gradually adapt and become tougher.

Advantages of hardening

At this point, we will mention a few ways to toughen up that can help you decide whether to start devoting yourself to this popular activity. Hardening is beneficial for health because:

• improves overall immunity

• strengthens the cardiovascular system

• increases the elasticity of blood vessels

• resulting in better disease management and resistance

• less fatigue

• improves physical condition

• it is good for the psyche, it strengthens the confidence in oneself that we have tried and succeeded in something new

• supports proper body thermoregulation

• it also has beneficial effects on the skin

• delays aging

• strengthens willpower and helps overcome stress, depression and bad mood

Source: freepik.com

Hardening aids

If you decide to start hardening in a nearby lake or river, you will definitely need a few things during your stay in the water. Here is our list that will make your hardening even more enjoyable:

• hat - the most heat leaves the head

• swimming suit

• thermos with tea - delights before and after hardening

• quick drying towel

• a mat to stand on

• comfortable clothes that you can easily put on - sweatpants, sweatshirt

• you can also use water shoes , especially if you go to an unknown place for the first time, to avoid injuries

So how? Did we convince you? You practically do not need anything special for hardening. Just the desire to start and you can start practically at any time. However, it is a long process. You will become really hardened after about two years of regular hardening. The result will be fewer diseases, better health and this also includes psychological well-being.

Author: Katarína Bačíková

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