Now that we’ve entered the period known as "Sanjiu" — the coldest days of winter — the weather has turned even colder, which is undoubtedly a great challenge for those who enjoy exercising. In fact, if you choose the right time and method for winter workouts, exercising during these frigid days can be even more beneficial to both physical and mental health.
Generally, morning is the preferred time for many people to exercise, but in the cold winter, getting up too early to work out has more drawbacks than benefits. During winter mornings, due to the low ground temperature, the polluted air accumulated from the previous day is hard to disperse and dilute. A large amount of pollutants lingers in the low-altitude air near the ground. Coupled with the reduced greenery in winter, the overall air quality is relatively poor. Exercising during this time allows pollutants to easily enter the body through respiration, potentially harming your health. Therefore, it is recommended that those accustomed to morning workouts postpone their exercise time to around 10 a.m., or shift it to around 2 p.m., as this will be more beneficial to their health. Additionally, compared to other seasons, winter workouts require greater attention to weather changes, especially for outdoor activities. Aside from avoiding rainy, snowy, or windy conditions, one should also steer clear of smoggy weather. During smog, numerous tiny water droplets float in the lower atmosphere. These droplets not only dissolve many harmful substances but also trap hazardous solid particles such as dust and pathogens. Engaging in intense exercise in smog can lead to inhaling large amounts of harmful substances, thereby increasing the risk of various diseases.
At the same time, due to the low temperatures in winter and reduced physical activity, fat can accumulate in the body without us even noticing. Therefore, when it comes to exercise timing, you can extend your workout duration by an extra half hour on top of your usual schedule, or increase the frequency of your workouts. This can effectively help eliminate excess body fat. Moreover, winter is also a great time for aerobic exercises. Activities such as jogging, swimming, and tennis not only serve as good workouts but can also effectively burn fat. However, it’s important to adjust the rest intervals between exercises — keep them slightly shorter. Standing in cold air for long periods, especially after exercising, can cause your body temperature to drop rapidly and your muscles to fatigue from their excited and tense state. This not only affects the effectiveness of your workout but also significantly increases the risk of injury. Therefore, those who exercise in winter, particularly outdoors, must pay close attention to safety.
In addition, elderly individuals should avoid intense exercise during winter. The most suitable activities are slow-paced ones such as walking or practicing tai chi. Before heading out, it’s essential to dress warmly to avoid the added stress of low temperatures on the heart. In truth, as long as you pay attention to choosing the right time and method for exercise, you can still achieve healthy living goals even in the harsh winter.