What are the precautions for winter sports?

　　When winter comes, many people huddle indoors and don’t want to move, but sitting still for long periods of time will make their health worse. Moderate exercise can not only enhance immunity, but also improve mood and protect against cold. The weather in winter is special, and improper exercise methods may cause harm to the body. Running in foggy weather, morning exercise on an empty stomach, jumping up and down...these common habits carry hidden risks. So, how to exercise scientifically in winter? Listen to what the doctor says.

What are the precautions for winter sports?

　　1. Patients with high blood pressure and heart disease should avoid low temperatures in the early morning

　　The sudden drop in temperature in winter can constrict blood vessels and increase blood pressure. Early in the morning is a time when cardiovascular events are most likely to occur, and strenuous exercise at this time can easily cause angina or stroke. It is recommended that this group of people choose to exercise after 10 a.m. or in the afternoon when there is sufficient sunshine to avoid sudden cold stimulation.

　　2. Avoid exercising on an empty stomach

　　Low blood sugar in the morning, coupled with cold stimulation, fasting exercise can easily lead to hypoglycemia, dizziness or even syncope. Middle-aged and elderly people should drink a cup of warm water, eat some easily digestible food (such as porridge, bread) after getting up, and rest for 30 minutes before exercising.

　　3. It is forbidden to breathe through the mouth

　　Cold air enters the lungs directly through the mouth, which can irritate the respiratory tract and cause coughing, asthma or bronchitis. You should develop the habit of breathing through your nose. The nasal cavity can warm and filter the air and protect the health of your lungs.

　　4. You must warm up well

　　Cold makes muscles stiff and ligaments less elastic, and rash exertion may lead to strains, sprains or even fractures. Do at least 5-10 minutes of dynamic warm-up (such as slow walking, joint activities) before exercise, and then start formal exercise after raising your body temperature.

　　5. Avoid outdoor sports in foggy weather

　　The mist contains a large amount of dust, bacteria, viruses and pollutants, which can easily induce respiratory infections, asthma or allergies after inhalation. On hazy days, it is recommended to do yoga, rope skipping or aerobics indoors instead.

　　6. Keep warm and dress promptly after exercise

　　During exercise, the pores open and sweat evaporates quickly, making it easy to catch cold once you stop moving. After finishing, you should wipe off your sweat immediately and put on a coat, especially protecting the head, hands, ears and other parts that are prone to heat dissipation.

　　7. Don’t move too violently, and be careful when using the equipment.

　　Sudden exertion may cause blood pressure to spike, increasing the risk of cardiovascular and cerebrovascular rupture. At the same time, metal equipment can easily adhere to the skin in sub-zero temperatures, causing frostbite. Wear gloves and non-slip shoes when using horizontal and parallel bars.

Suitable for winter sports

　　1. Indoor yoga

　　Indoor yoga in winter does not require exposure to the cold wind. Through stretching, twisting and other postures, it can promote blood circulation, relieve back stiffness, and enhance core strength. Choose a room-temperature yoga studio or practice at home, and wear thin sportswear to avoid direct air conditioning. This can not only keep you warm but also improve the problem of stiff limbs in winter.

　　2. Take a brisk walk outdoors

　　When the weather is fine, choose to walk briskly outdoors after 10 a.m. or around 3 p.m. at a pace that makes you sweat slightly. Wear non-slip and warm sports shoes and a windproof jacket, avoid icy roads, and stay for about 30 minutes each time. You can not only enjoy the sun to replenish vitamin D, but also promote metabolism and enhance cardiopulmonary function.

　　3. Indoor swimming

　　The water temperature in indoor swimming pools is constant (mostly 26-28°C) to avoid outdoor cold stimulation in winter. Full-body exercise during swimming can exercise cardiopulmonary function and improve immunity. Warm up well before exercise, dry your body and change clothes promptly after swimming to avoid catching cold. It is suitable for people of all ages to keep fit in winter.

　　4. Tai Chi/Ba Duan Jin

　　This type of traditional exercise has soothing movements and moderate intensity. Winter practice does not require a lot of sweating and can prevent Yang Qi from leaking out. It can be done indoors or outdoors in a sunny place, and combined with deep breathing to regulate the breath, it can help improve blood circulation and relieve winter fatigue. It is especially suitable for middle-aged and elderly people to maintain their health.

　　The importance of winter sports is "moderate and continuous", not high intensity. Low-impact activities such as brisk walking, Tai Chi, Baduanjin, and indoor cycling are recommended, 3–5 times a week, for about 30 minutes each time. Remember: safety first, and doing things according to your ability can truly achieve the goal of physical fitness.