When the weather is cold, people have more chances to catch a cold. The three steps to prevent colds are summarized as follows:

Step 1: do asana breathing to prevent catching a cold. When going out, sometimes because of the sudden change of weather, the clothes you wear are not enough to keep out the cold. At this time, you can't tighten your body together, because the tighter the cold, the easier it is to invade. Instead, you should do asana breathing immediately. The method is to raise your hands to your abdomen and take a deep breath. When inhaling, you should inhale your limbs and expand your arms slightly, which can enhance your cold resistance and not feel cold.

Step 2: Cold rub the back of the neck. If cold air has invaded the body and you feel cold all over, rub the hairline at the back of your neck with your palm, and each hand rubs 100 times, so you can generally sweat, and you can avoid catching a cold by sweating.

Step 3: Rub the cold with onion, ginger and salt. If you already have a cold feeling, such as sticky saliva and uncomfortable feeling all over, before going to bed that night, mash 20 grams of scallion, 20 grams of ginger and 3 grams of salt powder, wrap them in gauze, wipe your chest, back, palm, rib fossa, elbow fossa and foot heart in turn, then cover the quilt to sleep, and get up early the next morning to sweat a little. But pay attention to cold protection within two days to avoid duplication.

Four elements of winter fitness

Warm-up activities should be sufficient.

Cold climate, protective contraction of human organs and systems, decreased elasticity and extensibility of muscles, tendons and ligaments, increased viscosity of muscles, reduced range of joint movement, and low air humidity make people feel thirsty and irritable, and feel stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise. Clothing thickness should be appropriate.

First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes. As the saying goes, "cold comes from the feet", because people's feet are far away from the heart, with less blood supply, thinner subcutaneous fat and poor warmth retention. Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick. At ordinary times, some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.

The environment should be comfortable

In winter, people are used to closing the windows of the gym tightly. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh. In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.

Exercise methods should be appropriate.

Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is good for thin people to gain weight, it is not ideal for the development of muscle contour, line and strength. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity, which will not only affect the exercise effect, but also easily cause injuries during the next group of exercises.

How to maintain skin in winter

Keep your skin moist and take a scientific bath.

There are four taboos in bathing in winter: avoid being too diligent, the water is too hot, the rubbing is too heavy, and the soap is too alkaline. Otherwise, it is easy to destroy the original sebum on the skin surface, making the skin drier and therefore more itchy and chapped. The number of baths should be 2-3 times a week. After bathing, you can rub some licorice oil, antipruritic cream, moisturizing cream and so on. Keep the skin moist and prevent the skin surface from drying off.

Heat preservation and cold protection

In winter, the temperature is low, and exposed parts of the skin are prone to frostbite, such as hands, head and neck. Others, such as feet, are also prone to freezing, so we should pay attention to the cold and warmth of these parts, such as wearing scarves, gloves, earmuffs and cotton shoes to keep warm, rubbing hands and ears at any time, and exercising in time. Avoid wearing wet clothes, shoes and socks. Meanwhile, dry your hands and face before going out.

Avoid using inferior skin care products.

Inferior skin care products are toxic to the skin because of impure texture or heavy lead content. Some cosmetics contain some sensitizing spices, some people will be allergic after using them, and even increase the skin pigment, causing harm to the skin. In winter, under the condition of less sebum, the damage is greater.

Dress softly.

Wear more clothes when it's cold in winter, and it's easier to feel itchy if you don't pay attention. This is because the body and clothes, clothes and clothes constantly rub to produce static electricity, which irritates the skin. Therefore, in winter, try to choose cotton, silk and other clothes that are not easy to generate static electricity to make underwear, underwear, shirts and so on. At the same time, we should also pay attention to the collocation of clothes. If you wear a polyester shirt, don't wear an acrylic sweater. If you wear synthetic fiber clothes inside, don't wear insulating polyester coat outside to prevent static electricity.

Strengthen exercise

Strengthen skin exercise and enhance skin adaptability to adapt to the cold environment. You can take a cold bath, an air bath, sunbathing, massage, etc. Still insist on washing your face with cold water and wiping your body with cold water.

Pay attention to diet and health care

When the human body lacks vitamin A, the skin will become dry, scales will appear, and even prickly papules will appear on the skin. Therefore, we should eat more foods rich in vitamin A in winter, such as pork liver, eggs and cod liver oil. You can also often eat sesame (sesame oil), soybeans, peanuts and other foods, which contain unsaturated fatty acids, such as linoleic acid. Without linoleic acid, the skin will become dry and the scales will become thicker. At the same time, some foods will aggravate the condition of people who originally suffered from certain skin diseases. For example, patients with purulent skin should eat less sweets and drink less. Pepper, onion, garlic, wine and strong tea will aggravate the itching symptoms of people with pruritic neurological disorders. Kelp and pasta can make people suffering from herpetic dermatitis allergic to iodine.