Exercising regularly in winter is very beneficial for physical health, but the prerequisite is to make appropriate preparations and take safety precautions. Do the following 8 things to ensure that you can exercise safely and comfortably even in winter.

1. View weather forecast
The winter climate is unpredictable, so it is important to check the weather forecast before exercising. Wear appropriate clothes and accessories according to the weather, such as scarves, hats, masks, etc. when the wind is strong.

2. The outdoor weather depends on the weather
Do not exercise outdoors in the following situations: Firstly, if the temperature is below minus 10 ℃, it will not only greatly reduce the quality of exercise, but also increase the risk of injury; Secondly, on windy days, exercising in such an environment can easily cause the body to catch a cold and dry skin; Thirdly, on hazy days, haze can irritate the respiratory mucosa and trigger attacks such as rhinitis and asthma.

3. Supplement water
Long term exercise in cold weather can also cause dehydration in the body. Therefore, before exercising, one should drink plenty of water, mainly plain water, and avoid sugary or caffeinated sports drinks. Carry a water bottle with you to replenish water in a timely manner.

4. Pay attention to sun protection
Winter also has ultraviolet rays, it is recommended to apply sunscreen with a sun protection factor of at least 30 on the face, and wear sunglasses if necessary to protect the fragile skin around the eyes from the effects of sunlight or wind. It can also be applied with lipstick to prevent dry lips.

5. Warm up time should be sufficient
Warm up activities before winter sports must be done thoroughly, otherwise it is likely to cause muscle strains and joint sprains due to low temperatures, reduced muscle extensibility, and stiff joints.
In general, the warm-up activity before exercise is about 5 minutes, but in winter, it is recommended to spend twice as much time warming up, preferably 10-15 minutes. It is best to do dynamic stretching before warming up, followed by brisk walking or jogging of a certain intensity until you sweat slightly and your pores open.

6. Do not breathe through your mouth
When exercising in cold weather, you should mainly breathe through your nose and not open your mouth wide. Due to the rich blood vessels and curved lumen of the nasal mucosa, it has a warming and moisturizing effect on the inhaled cold air, which can avoid direct irritation of the throat by cold air and cause respiratory infections, sore throat, and cough. If the amount of exercise is high and nasal inhalation alone cannot provide oxygen supply, then the mouth must be used to assist breathing. In general, when the mouth is open, the upper teeth lightly touch the lower lip, and the tongue lightly licks the upper jaw, allowing cold air to enter through the gaps between the teeth and be blocked by the tongue, it will not seriously irritate the respiratory tract.

7. The amount of exercise should not be too high
Winter exercise consumes a lot of heat energy in the human body and is prone to fatigue. The time and intensity of exercise should be based on the first principle of self perceived fatigue. Excessive fatigue can weaken a person's resistance, not only failing to exercise and strengthen the body, but also allowing pathogens to take advantage of the situation, which is not worth the loss.
The appropriate amount of exercise can be determined based on one's own feelings. After exercising, if one feels comfortable, mentally happy, physically strong, and has good sleep, it indicates that the amount of exercise is being controlled appropriately; If you feel very tired after exercising, even after a night's rest, and have symptoms such as dizziness, palpitations, nausea, loss of appetite, limb weakness, and poor sleep, it indicates excessive exercise.

8. After exercising, it is necessary to continue warm-up activities
Don't rush to rest after exercising, you can jump and kick in place. At this point, pay attention to relaxing your whole body, shaking your arms naturally, and swinging your legs back, forth, left, and right naturally. Then lift your knees and bend down, clench your fists or form a knife shape with both hands, and strike your thighs and calves to fully relax your muscles. The relaxation time is usually 10-15 minutes, which can effectively relieve muscle soreness and is equally important as warm-up.