People should choose layered clothing, exercise with groups, warm up properly, work out online, or do house chores during cold and rainy weather.
According to Dr. Pham Anh Ngan, from the University of Medicine and Pharmacy in Ho Chi Minh City – Campus 3, the human body is naturally suited for movement and activity. Exercising helps prevent the risk of metabolic diseases such as obesity, lipid disorders, and diabetes. Additionally, it enhances the immune system and resistance to seasonal flu and respiratory infections.
However, the cold and damp air creeping in during the last months of the year can hinder physical activity. Below are some tips to maintain exercise routines in the cold while ensuring health, as advised by Dr. Ngan.
Choose Layered Clothing
Wearing layered clothing helps keep your body warm.
Layered fabrics will help retain body heat. It’s advisable to limit cotton materials as they are quite thin and, combined with moisture absorption, can lead to rapid heat loss.
In addition to sportswear, accessories such as socks, hats, scarves, and shoes should also be made of materials that provide warmth.
Exercise with a Group
This can include family members or a group of friends, working together on warm-up exercises, jogging, or cycling.
Having workout partners makes it easier to stick to the planned exercise schedule. A workout group can help each other by checking the weather forecast, preparing necessary items for the workout, and planning training routes.
Perform Thorough Warm-Ups
The cold climate can cause the body to lose heat quickly; therefore, proper warm-ups are essential to raise body temperature and make joints more flexible, especially for outdoor sports or swimming activities. However, when swimming in winter, precautions should be taken to avoid sudden temperature changes when coming out of the water. Towels and warm water should be prepared to help retain body heat.
Exercise Online
Since the period of social distancing due to the pandemic, there has been a significant increase in outdoor exercise activities such as cycling, jogging, and hiking. However, during the cold season, online workouts through TV channels or social media remain suitable for days when outdoor exercise is not possible due to the weather.
You can perform stretching exercises, aerobics, or even jump in place in a small space, such as on a yoga mat. Aim for 30 minutes of exercise each day, five days a week. If continuous 30-minute sessions are not feasible, you can break them into multiple shorter sessions throughout the day.
House Cleaning and Walking
In addition to specific workouts, cleaning the house or taking a walk around your neighborhood are also activities that can help keep you active during winter.
