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Running crew image. iClickArt |
The cold has arrived in the central region, with morning temperatures falling below freezing, but experts advise that it is a good idea to continue exercising as usual for at least 15 minutes a day even in the cold winter. If exercising indoors is not possible, you should gradually increase your outdoor exercise time to fully prepare for unexpected situations such as hypothermia due to the cold.
“You have to keep walking, even if it’s just for 15 minutes every day.”
Dr. Liana Wen, clinical associate professor at George Washington University, said in an interview with CNN on the 21st (local time), “The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity physical activity per week, regardless of the season. “It is recommended that you do it,” he said, adding, “It includes sports such as jogging, biking, tennis, and skiing in the winter, and strenuous household chores such as shoveling accumulated snow are also important.”
Dr. Wen then introduced research results showing that people who practiced this type of exercise had a 31% lower risk of early death and a 27% lower risk of developing cardiovascular disease than those who did not. Dr. Wen added that even doing just half the recommended amount of exercise (75 minutes a week) was effective in lowering the risk of premature death by 23%.
Dr. Wen said, “You should do a little exercise every day, even if it’s just brisk walking for 10 to 15 minutes a day,” and advised that you need to find a way to exercise consistently, regardless of whether you are indoors or outdoors.
The explanation is that if you usually jog outdoors and find it difficult to continue in cold weather, you can replace it with a treadmill at the gym. However, Dr. Wen advised that if you want to continue exercising outdoors or are unable to exercise indoors, you need to take full precautions.
Exercise near your home… Prepare for hypothermia
The first thing to do is ask yourself, “Am I used to exercising in cold weather?” If you have no experience exercising in the winter, are elderly, or have a chronic disease, you need to consult a doctor first.
The second is to start by minimizing the distance you travel for exercise. Rather than exercising far from home, it is better to exercise near your home or near your vehicle after driving to the location. This is so that if an unexpected situation occurs while exercising, you can quickly return to your home or vehicle and rest.
You should also be careful of hypothermia and frostbite. It is a good idea to wear several layers of clothing to cope with changing temperatures and wear functional clothing that allows sweat to escape easily. You should cover your ears with earplugs or a hat and wear gloves to avoid frostbite on your hands and ears, which are sensitive to the cold. If your clothes get wet from rain or snow, you should take them off, dry them, and warm up as soon as you return home.
Proper hydration is important even when exercising in winter. Dr. Wen explained that when you exercise in cold weather, your body feels less thirsty and may not notice signs of dehydration.
“I need to inform my family of my location… If you are a beginner, exercise together”
When going out to exercise, you should not forget to inform your family and other close people in advance. This is a safety device to prepare for unexpected situations caused by hypothermia. “One of the symptoms of hypothermia is confusion,” Dr. Wen said. “You may lose direction when running or forget that you need to warm up,” he warned.
If you are not used to exercising outdoors in the winter, exercise with other people. If you exercise alone, you should take steps to let people around you know your location and ask for help.
However, outdoor exercise in winter is not safe for everyone. Dr. Wen said, “You should be careful if you are old, taking medication, or have a chronic disease that reduces the body’s ability to regulate body temperature. Sufficient hydration and stretching are prerequisites, and you must understand your limitations.” He emphasized.
Reporter Kim So-ra
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