The cold front has arrived, here are 5 tips to protect yourself when doing outdoor activities in cold weather! Doctor: “This” is even more indispensable!

A strong cold air mass will arrive again this Wednesday, and the temperature will drop rapidly and low. The weather will turn cold. Cold weather can easily make people tired and unwilling to exercise, but exercise is safe for most people. When it's cold, some people choose to do indoor sports, while others prefer outdoor sports. Rehabilitation physician Lin Xingqing reminds that in addition to paying attention to clothing and environment when doing outdoor sports in cold weather, don't forget to stay hydrated.

Rehabilitation doctors remind us that in addition to paying attention to clothing and environment when doing outdoor sports in cold weather, we must not forget to stay hydrated.

What should you pay attention to when doing outdoor activities in cold weather?

Dr. Lin Xingqing, deputy secretary general of the Taiwan Sports Medicine Association and director of the Almond Rehabilitation Clinic, said that according to Nicole Thompson, a sports medicine expert from the American Council on Exercise (ACE), you should pay attention to the following when doing outdoor sports in cold weather:

5 tips for outdoor sports in cold weather

1. Wear in layers:

Wear layers of clothing and change them as needed. As your activity intensity increases and your body warms up, remove your outer layer, then put it back on for warmth while you rest and cool down.

2. Pay attention to the good ventilation of the environment:

After sweating, wet clothes will continue to cause the body to lose more heat, causing the body temperature to drop.

3. When exercising in a windy environment, such as running or cycling, it is recommended to start training against the wind and end with the wind:

When running against the wind, the wind direction creates resistance, and more energy is needed to move forward, which puts a greater burden on the cardiopulmonary function, just like a car needs more oil to move forward. Conversely, when running with the wind, the burden on the cardiopulmonary function is relatively small. If fatigue has already occurred, you can return with the wind to reduce the load on your cardiopulmonary function.

4. Choose well-ventilated but warm sportswear:

Wool can also keep warm in a humid environment, but cotton, due to its sweat-absorbing nature, is not conducive to the evaporation of sweat. The nylon outer layer is windproof, and the Gore-Tex material is windproof and rainproof and has a sweat-wicking effect.

5. Don’t forget to drink water:

In cold weather, sweating is not easy to detect, so you should monitor your weight and pay attention to replenishing water.

When exercising in cold weather, people with three major chronic diseases should pay attention

Dr. Lin Xingqing reminds the following sports groups to be more careful when exercising outdoors in cold weather. They can discuss the risks with their doctors first based on the severity of their illness and past exercise habits:

1. Cardiovascular disease group:

People with cardiovascular diseases may experience symptoms such as myocardial infarction due to cold weather, vasoconstriction, changes in blood pressure, or affected blood supply.

2. Respiratory disease group:

In addition, people with respiratory diseases, such as asthma, may suffer acute attacks due to bronchoconstriction induced by cold weather.

3. Rheumatic and immune disease group:

Another group that needs attention is people with rheumatic autoimmune diseases such as Raynaud's disease. Raynaud's disease is a phenomenon in which the arterial blood vessels spasm and contraction. If they are not kept warm enough, it may cause whitening, numbness and pain in the extremities.