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時計、時間
時計、時間

入浴時間を調整して健康な体へ!お風呂の正しい入浴時間

時計

カラスの行水という言葉がありますが、ぱっと少しだけ入ってすぐあがってしまう人がいます。ところが、日本人の平均的な入浴時間は30分以下と言われています。

長風呂の方は一時間ぐらい入っている方も多くいるのですが、では正しい入浴時間とはどれぐらいなのでしょうか?

そんな疑問をお持ちの方のために、入浴時間とお風呂の関係をご紹介致します。

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入浴時間と湯温との深い関係

風呂

疲れて家に帰ってから気持ちを和らげてくれるのはやっぱりお風呂。疲れているとついウトウトしてしまったりすることもありますよね。

そんな入浴時間なのですが、実は入浴時間はそれだけでみてもあまり意味がありません。

現在では、「湯温」と「温泉成分」との関係が重視されています。

微温浴と高温浴

36度から38度程度のお湯にゆったり浸かるのが「微温浴」と呼ばれるものです。ほとんど体温と同じか少し高い程度ですので、あまり変わりません。

しかし、筋肉を弛緩させて副交感神経を刺激するため、体が「休めるモード」に変わっていき睡眠がうながされていきます。おやすみ前のリラックス効果が欲しい時には微温浴が効果的ですね。

一方で、40度以上の高めのお湯に浸かることを「高温浴」と呼びます。高温浴では、体に大きな負荷をかけますが、手っ取り早く体を温めることができるため、非常に効果的な温浴効果があげられます。交感神経が刺激されるため、実は体がつかれているのに眠れないという状況にもなってしまいがちなのですが、お風呂に入る前に疲れている場合には、体を補修して睡眠を促す効果があるともされています。

ただし、40度以上のお湯だとコラーゲンの性質が変化するため、カサつきの原因になったりいます。

こうした高温浴では、長くても10分程度、微温浴では20分程度の入浴時間が理想とされていますが、高温のお湯になんどか入り直す「反復浴」や、半身浴といった入浴方法を工夫することで、様々な健康効果をえることができるのです。

泉質と入浴時間

東京の温泉などは、やや泉質が強い温泉が多いと言われています。海が近いため塩や酸が溶け込んでいる色の濃いお湯が多いようですね。

こうした温泉は、効果が高い分湯あたりしやすく注意が必要です。このような温泉には5分程度の入浴で手軽に済ませ、また少し休んでから再度入浴するというのがよいでしょう。

入浴方法の工夫と入浴時間

このように湯温と深い関係がある入浴時間ですが、では具体的にどのような工夫をしたら健康効果を手に入れることができるのでしょうか。ここではいくつかの入浴モデルをご紹介します。

微温浴で30分の半身浴

微温浴で30分程度の半身浴を行うというのはいかがでしょうか。
副交感神経を刺激して、汗もじっとりとかいて気持ち良くなれます。疲れた体をゆっくりと癒やすことができるのがこの入浴方法の良い所ですね。

半身浴はリラックス効果が高いため、バスソルトを利用するのはいかがでしょうか。あるいはアロマオイルなどを使ってみるのもよいでしょうね。

半身浴で微温浴ですとやや体が冷えてしまいそうに思われるかもしれませんが、20分程度の入浴をすることで血の巡りが体内を一周しますので、温まった下半身の熱が上半身までのぼっていきます。

最低でも20分以上はゆっくりと浸かるようにしましょう。

高温浴で3分2セットの反復浴

高温のお湯に3分の入浴を、休憩を挟んで2セット行うのはいかがでしょうか。
こちらではしっかりと全身浴浸かって体を温め、ダイエット効果も期待できます。
15キロカロリー程度を消費すると言われています。

反復浴はダイエット効果も高く体への負担も大きいのですが、体に疲労が蓄積するためゆっくりと入眠することができると言われています。

微温浴で30分程度の全身浴

ぬるめのお湯に30分程度全身しっかり浸かることで、疲労を取ってデトックスします。ぬるま湯でも実はけっこう汗をかくものですから、しっかりと入浴して疲れをとりたいものですね。
疲労度があまり高くない場合には、適度な疲労を感じつつより一層深い眠りにつくことができるのがこの入浴法のよいところですね。

シンワ 風呂用デジタル温度計 A くじら 時計機能付き 72983
シンワ測定 (2012-09-21)
売り上げランキング: 2,854

まとめ:入浴方法を考えて入浴時間を調整しよう

入浴時間はどれが最適なのかといろいろ考えてしまうこともありますが、しかし、入浴方法ごとに妥当な入浴時間はことなります。

微温浴であれば長めに、高温浴であれば短めに時間を調整しましょう。

また泉質によって入浴時間も変わります。これは入浴剤の利用などでも変わりますので、自分にあった適切な入り方をかんがえてみてください。

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