What should you pay attention to when running in autumn?

The autumn weather is clear and pleasant. Exercising in autumn can strengthen the body, improve the body's resistance to cold, and enhance the function of the cardiovascular system and the body's immune function. However, the autumn climate is characterized by frequent changes throughout the day. If the improper exercise methods are adopted at this time, it is more likely to cause illness. Therefore, you should pay attention to the following matters when exercising in autumn.

1. Prevent colds

After finishing warm-up exercises or exercising for a while until your body is warm, take off your outer clothes to avoid catching a cold due to the large temperature difference between indoors and outdoors and your body being unable to adapt. After exercise, avoid staying in cold wind in sweaty clothes to prevent catching a cold.

2. Don’t exercise too much

In autumn, people's nervous system becomes more excitable and their physiological functions become more active. People tend to over-exercise during this season, which results in fatigue, affecting work and health. Therefore, you should control the amount of exercise, master the exercise time and intensity, and do not exceed the body's load. The increase or decrease of load varies from person to person. Generally speaking, the exercise time for middle-aged and elderly people should not exceed 1 hour at a time. When exercising, you should feel your body getting a little hot and sweating slightly. It is best to feel relaxed and comfortable after exercising. Avoid sweating profusely.

3. Choose a good sports venue

Autumn is the peak season for allergic diseases, so you should choose a good place when exercising and avoid exercising in places where pollen is flying to avoid allergic diseases. It is not advisable to exercise on the roadside, because the climate in autumn is dry and dust is easily blown up. Running on the roadside will cause you to inhale more dust and harmful gases emitted by cars. Avoid foggy days, especially in late autumn and early winter, when morning fog increases significantly.

There are many harmful substances in the fog. When exercising, breathing speeds up and the human body will inhale these harmful substances, which can easily induce bronchitis, pharyngitis, conjunctivitis, rhinitis, asthma and other diseases. At the same time, in foggy weather, the pressure is low, the wind is small, and the humidity is high, making it difficult for sweat to evaporate, which can make people feel uncomfortable.

4. Adjust your diet

As the weather turns cooler in autumn, people's demand for calories will greatly increase. They should pay attention to eating more high-protein foods, such as fish, eggs, bean products, milk, etc. The climate is dry in autumn, so you should eat more fresh vegetables, fruits and foods rich in vitamins to nourish yin and moisten the lungs, replenish fluids and promote body fluids, and prevent autumn dryness. Foods such as carrots, lotus roots, pears, honey, sesame seeds, white fungus, and black fungus can help nourish blood and moisten dryness, and improve the ability to resist autumn dryness and prevent diseases.

Finally, the editor needs to remind you that the temperature difference between day and night is relatively large in autumn. Exercise can give the body a benign stimulation, which helps to improve people's ability to adapt to environmental changes, making it easier to adapt to climate changes after entering winter. The temperature is low in the mornings and evenings in autumn, so you should not wear light clothes for outdoor activities. You should add or remove clothes according to the changes in outdoor temperature.