What are the precautions for outdoor sports in winter?

What are the precautions for outdoor sports in winter? Today I will give you a detailed introduction. You should know that for people who like outdoor sports, no matter it is hot summer or cold winter, they like to do outdoor sports. However, we need to know that the things that need to be paid attention to in winter outdoor sports are slightly different from other seasons. So, let me tell you in detail.

1. Choose a reasonable way of exercise in winter: Many people know that there are not only many sports to do in winter, but also many benefits to the body. Winter sports include long-distance running, martial arts, basketball, table tennis, rope skipping, kicking bamboo shoots, and rubber band skipping. Although there are many types of sports, you must choose sports according to your own preferences and physical condition, and achieve fitness effects with flexible exercise methods.

2. Be careful to avoid injuries during exercise: Once winter comes, the stretchability and elasticity of human muscles and ligaments will gradually decrease with the change of weather, and the flexibility of various joints of the body will also decrease accordingly. A tip for healthy living: before exercising in winter, you must do enough preparation before exercising to avoid causing harm to your body.

3. The breathing method must be appropriate: the temperature drops quickly in winter and the wind is particularly strong. Therefore, when people choose to exercise and keep fit, it is best not to open their mouths and breathe in large gulps. It is best to choose to breathe through the nasal cavity or take a slightly open mouth and nose to breathe together. This will reduce the adverse damage caused by cold air to the respiratory tract.

4. Add or remove clothes at any time according to climate changes: In order to better keep out the cold, you must keep warm during winter exercise to avoid cold currents invading your body. When exercising outdoors, it is best to wear clothes that have layers. Don’t assume that your body will heat up after exercise, so you can just wear a sports suit. Because when people exercise, they will generate a certain amount of heat, but this heat will decrease as the amount of exercise decreases. Therefore, when exercising in winter, it is best to wear sportswear inside and a coat or down jacket outside to avoid discomfort caused by the cold after rest or exercise.

5. Pay attention to sensory hygiene: In addition to strong winds and cooling temperatures in winter, there is also a lot of dense fog, and the pollution of air or car exhaust is becoming increasingly serious. Health experts warn that it is best not to do outdoor physical exercise in windy and foggy weather.

6. Develop good exercise habits before exercising - warm-up: The temperature is lower in winter, and the elasticity and extensibility of the muscles, tendons and ligaments in the body will gradually decrease with the cold climate, making the body stiff and difficult to stretch. If you don't warm up enough before exercising, it will easily cause muscle strain, joint sprains and other conditions. Therefore, before exercising in winter, especially when you choose to exercise outdoors, you must do sufficient preparation and warm-up activities before exercising, such as exercising your body through jogging, calisthenics, and light equipment, and then do formal exercise after your body sweats slightly or becomes hot.

7. Be sure to drink plenty of boiled water after exercise: Many people just drink a cup of hot coffee or a piece of chocolate before exercising in winter, which is incorrect. Because coffee contains a lot of caffeine, drinking it will cause the body to lose water, so avoid drinking coffee before exercising in winter. In addition to drinking water before exercise, early morning, 10 a.m., 3 p.m., and before going to bed at night are the best times to drink water every day. We would like to remind everyone that you must develop a good habit of drinking water actively. Do not wait until you are thirsty to drink water. It is best to drink boiled water.

8. Eat a reasonable diet with a proper combination of coarse grains and fine grains: What are the benefits of eating coarse grains? Diet experts point out that coarse grains are high in vitamins, minerals and dietary fiber, have a strong effect in keeping out the cold, and eating more coarse grains is very beneficial for preventing constipation and cardiovascular health.

9. Drink less alcohol and avoid drinking strong liquor: Many people think that drinking a little strong liquor in winter can keep warm. So, is it correct to drink alcohol to keep warm in cold weather? Experts point out that this idea and practice are wrong. Drinking alcohol will not only not enhance the body's ability to resist cold, but also cause skin blood vessels to dilate. In addition, avoid smoking, because the nicotine in the smoke can cause the blood vessels in the limbs to constrict, making it impossible for the hands and feet to get enough heat.

The above explains in detail the precautions for winter outdoor sports. So if you still want to do outdoor sports to exercise in the cold winter, it is best to read the above precautions for winter outdoor sports in detail, and be sure to follow the above introduction to effectively protect your body safety while exercising.