During the autumn and winter seasons, fluctuating temperatures can cause patients with hypertension, arteriosclerosis, cerebral thrombosis, cerebral infarction, and coronary heart disease to experience sudden vascular constriction when exposed to cold air. Due to the thick inner walls and narrow lumens of their existing blood vessels, combined with significant lipid deposits that impede blood flow, local tissue hypoxia can occur, leading to cardiovascular and cerebrovascular diseases. To prevent such conditions, experts recommend that middle-aged and elderly people not only postpone their morning exercises to around 10 a.m. but also pay attention to keeping warm. Clothing should be soft and loose to facilitate good blood circulation.
Shou Xiling, director of the Department of Cardiology at Shaanxi Provincial People's Hospital, pointed out that when engaging in fitness activities during autumn and winter, it is important to wear more clothing initially, and the clothing should be light and soft rather than too tight. Since both outdoor air and ground temperatures are very low, keeping warm during exercise is essential. Especially for elderly people engaging in long-distance running, they should not rush to take off their clothes. Instead, they should gradually remove layers as their body begins to feel warm during the activity. Be careful not to remove too much clothing at once. After completing the intended running distance, immediately dry off sweat with a dry towel or change out of wet clothes, and quickly put on dry clothing to stay warm and prevent catching a cold.
Some elderly people also believe that the earlier you exercise in the morning, the better. But experts warn the public that this is unscientific. Morning exercises in autumn and winter should be done when temperatures have warmed up slightly, and the optimal time is generally around 10 a.m.
Professor Du Riying, chief expert at the Cardiovascular Hospital of Xi'an High-tech Hospital, told reporters that morning exercise should also be tailored to individual circumstances. Never exercise just for the sake of exercising. If you feel unwell, such as having symptoms of a cold or fever, or if you are in the acute or onset phase of certain illnesses, you should avoid morning exercise. People who had poor sleep the previous night are also not suited for morning workouts. Elderly individuals with irregular heartbeat, palpitations, kidney problems, anemia, or liver issues should also be cautious and it is best for them not to engage in morning exercise. Exercising 4–5 days a week is most scientific, with one or two rest days per week allowing the body to recover and recuperate.
Additionally, many people nowadays prefer to eat breakfast after their morning exercise, but it is important to avoid consuming overly hot food right after working out. Eating freshly cooked, very hot foods such as congee, soy milk, or youcha immediately after exercise can easily lead to the dangerous situation of vomiting blood. This is because the body in a “cold state” cannot handle the stimulation of extremely hot food, resulting in temporary regulatory dysfunction that causes some blood to seep through the walls of blood vessels and capillaries into the stomach. This condition mostly occurs in people with increased vascular fragility, and the elderly need to be especially cautious.