Six tips for getting in shape in spring and exercising in winter

Regular exercise can increase vitality, promote physical health, and is the key to losing weight. Therefore, even though a cold wave has hit Taiwan recently and the entire island is shrouded in low temperatures, many people still go outdoors to exercise, run, or walk, hoping to get rid of the fat accumulated in their bodies from overeating during the Chinese New Year and prepare for a slimmer figure in the spring. However, exercising in cold weather is prone to cardiovascular disease and even the risk of sudden death. The National Health Service reminds people that when exercising in winter, they should prepare six major equipment and pay attention to exercise safety so that they can become healthier.

Don't wear too warm clothes when exercising, as you may catch a cold easily due to sweating or being exposed to the wind. You should add or remove clothes appropriately according to the degree of sweating.

The National Health Service stated that 15 minutes of exercise a day can strengthen the immune system and extend life by three years. The World Health Organization recommends that adults must engage in more than 150 minutes of moderate physical activity per week, and children and adolescents should achieve at least 60 minutes of moderate physical activity every day, and a total of more than 420 minutes per week.

6 essential equipment for winter exercise to lose weight

In cold winter, it is common for athletes to suffer from colds, frostbite, acute attacks of cardiovascular diseases, etc. due to insufficient efforts to keep warm. The National Health Administration reminds the public to check whether they have prepared the following 6 major equipment before engaging in winter activities:

1. Clothes: Do not dress too warmly when exercising in winter. Exercise will generate a lot of heat energy. Once you start sweating, you will easily catch a cold. You should add or remove clothes according to the degree of sweating and keep dry. You can adopt the onion-style dressing method (Dress in layers), which is easy to put on and take off and is suitable for environments with large temperature differences. The innermost layer can be a sweat-wicking shirt, the middle layer can be a synthetic fiber sweater or wool layer for warmth, and the outermost layer can be a breathable, waterproof and windproof jacket. In addition, you should avoid wearing cotton clothes when exercising in winter to prevent them from absorbing too much sweat and becoming damp, which can easily lead to colds.

2. Water bottle: It is recommended to drink at least 1500cc of water every day. When you sweat during exercise, you can drink more water. In winter, people often do not feel thirsty when exercising. If they do not replenish water in time, they will easily become dehydrated. It is recommended to prepare a water bottle to replenish appropriate water. However, remember not to drink sugary drinks and caffeinated drinks when exercising. The former will affect the absorption of sugar and cause a burden on the stomach, and the latter will cause diuresis and accelerate water loss.

The weather is cold in winter, so remember to keep warm when exercising outdoors to avoid the risk of hypothermia.

3. Hats and scarves: The heat dissipation from the head and neck accounts for 50% of the total body heat dissipation. It is recommended to wear a hat and scarf to avoid heat loss.

4. Socks and gloves: In winter, blood is mostly concentrated in the center of the body, and hands and feet are often cold, so you should wear gloves and socks. If the weather is very cold, you can wear gloves or socks with a thin inner layer and a thick outer layer. You can consider leather products or polypropylene materials, which have good perspiration and breathability. If you are allergic to cowhide or sheepskin, you should avoid wearing them; you can choose sports socks, which have the functions of keeping warm, absorbing sweat, and protecting the feet.

5. Mask: If inhaling too much cold air may cause allergies, angina pectoris or upper respiratory tract problems, you can use a mask or scarf to prevent cold air from directly contacting your respiratory tract.

6. Shoes: When the weather is cold, joints tend to become stiff, so you should choose sports shoes that have good support, good coverage, moderately soft and hard insoles, light weight and anti-slip, good grip, and are waterproof and breathable.

In winter, you should be aware of safety exercises to prevent hypothermia

In addition to keeping warm, you should also do a gradual warm-up before exercising in winter until your heart rate speeds up and you sweat a little. Pay attention to weather reports at all times to keep your body warm. When a cold wave hits or it rains, do indoor exercise instead. People with cardiovascular disease or other chronic diseases should avoid going out in the cold morning and wait until the temperature rises before going out for exercise. People with asthma, heart disease, chronic bronchitis, Raynaud's disease, etc., who must exercise in cold weather, are advised to discuss the appropriate exercise method and the medications that should be prepared with their doctor first.

Do not drink alcoholic beverages during exercise as this can cause blood vessels to dilate and lead to hypothermia.

Do not drink alcoholic beverages during exercise, as alcohol will dilate blood vessels and increase heat dissipation, which can easily lead to hypothermia. Alcohol will also weaken judgment and the ability to respond. Wear reflective clothing when exercising at night. Try to exercise with companions in winter. If you engage in outdoor activities alone, you should tell your family or friends the route you plan to take and bring a mobile phone with you so that they can provide quick support in the event of an accident such as fainting, falling, or falling due to low blood sugar due to the cold winter.

It is worth noting that if adults experience symptoms of hypothermia during exercise, such as trembling, coldness, goose bumps, confusion, limb numbness, limb incoordination, slow movement, difficulty speaking, mental confusion, depression, muscle stiffness, slurred speech, unconsciousness, and drowsiness, they should go to a dry and warm place as soon as possible and use blankets or add more clothes to warm their bodies. Symptoms of hypothermia in babies include being extremely quiet, lacking energy, and refusing to feed.

If frostbite occurs during exercise, common signs and symptoms include pain, itching, numbness, stiffness in the injured area, hardening of the skin and turning white or grayish yellow, skin peeling or blisters. Move the injured area to a warm, dry place as soon as possible, remove clothing, shoes and socks from the affected area, do not rub, touch the affected area or warm it directly. Use body temperature to keep warm, and seek medical attention as soon as possible.

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