It's very cold in winter, and cold protection is fundamental. So what health care should we pay attention to in winter? Let me introduce it to you, I hope it will be useful to you!

Common sense of winter health preservation

* * *1* * varies from person to person.

The winter climate is very cold, and everything in the universe is in a collection state. People should pay attention to cold protection and warmth in fitness exercise, so that the sun's qi can not be released, and it can be "cloudy and peaceful" to get rid of diseases and prolong life if it is adapted to the natural climate in winter. Although it is cold in winter, it is an important way to keep exercising and an important way to keep fit.

But avoid exercising in strong winds, cold and fog.

Outdoor sports in winter should be changed and adjusted according to one's own physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided. It's cold in winter, so we should strictly stick to breathing through the nose to prevent cold air from entering the lungs directly. For middle-aged and elderly people with digestive system diseases, it is necessary to strengthen abdominal muscle exercise, increase abdominal muscle strength, increase intra-abdominal pressure, promote gastric peristalsis and improve the function of digestive tract organs.

* * * 2 * * Clothing thickness should be appropriate.

The basic requirement for outdoor fitness in winter is to keep warm and breathable. Generally speaking, professional sportswear should be adopted, because the design and fabric selection of these garments fully consider the characteristics of the season. Under normal circumstances, it is not advisable to wear heavy clothes during exercise, in order to limit exercise and prevent the heat generated during exercise from being released in time. The appropriate practice should be to take it off after warm-up activities and put it on in time after exercise to prevent catching a cold.

* * * 3 * * Warm-up activities should be enough.

Compared with other seasons, the preparation time of winter fitness exercise is longer, about 30 ~ 40 minutes, and the intensity should not be too great. Generally, fever and slight sweating are appropriate. The contents of preparatory activities include general preparatory activities and special preparatory activities, among which special preparatory activities should not be ignored. The action structure, rhythm and intensity of special warm-up activities should be similar to formal sports. In addition, stretching exercises generally use stretching exercises such as leg press instead of kicking and swinging legs to avoid strain.

***4*** Breathing methods must be reasonable.

When doing fitness exercise in winter, reasonable breathing is conducive to keeping the body basically constant and improving the exercise effect. The correct breathing method is: when quiet, the respiratory tract realizes ventilation, which plays the role of purifying, moistening and warming the air. When doing strenuous exercise, you can use your mouth instead of your nose or nose and mouth to breathe. The opening should not be too big, and the inhaled air should be warmed through the mouth as much as possible, and then enter the lungs through the throat and trachea.

It is not advisable for people to wear masks when exercising, because masks can not effectively warm the air, but greatly increase the resistance of ventilation, which really does more harm than good.

* * * 5 * * Don't get up early in winter practice.

The temperature is low in winter morning. If you get up too early, there will be many hidden dangers. First, in the morning under the influence of cold and high pressure in winter, there is often a phenomenon that the inverse temperature rises, that is, the upper air temperature is high, the ground temperature is low, and the atmosphere stops convection. Therefore, chemical air pollutants emitted by factory chimneys and household stoves. Can not spread to the upper atmosphere, deposit and stay in the lower respiratory tract. At this time, people who do morning exercises outdoors just suffer. Second, at dawn, people's endocrine and metabolism are lower than during the day. At the same time, blood flow is slow, blood viscosity is high, muscles are slack, and many organ functions are still in the initial awakening stage. If you don't have enough mental preparation and material supplement at this time, you will leave the room in a hurry to exercise, which will make the blood supply to the brain more insufficient, thus inducing ischemic stroke or microthrombosis to cause thrombosis. In addition, due to the cold, the small blood vessels in the whole body have protective contraction. If you have atherosclerosis, blood resistance will increase and blood pressure will rise. At this time, due to coronary artery spasm, both cerebral hemorrhage, angina pectoris and even myocardial infarction will occur. Therefore, it is best to do fitness exercises after the sun comes out in winter and before sunset in the evening. The site should be leeward and sunny to avoid wind rushing. Drink a certain amount of boiled water or hot milk before going out, put on enough clothes and exercise your muscles indoors first. When exercising, do what you can, don't try to be brave and win.

Winter health taboo

Avoid wearing too much.

If the clothes are worn too much and too thick, the blood vessels in the panel will expand, and the blood flowing to the panel will increase, thus increasing the heat dissipation effect, reducing the body's adaptability to the temperature changes in the external environment and making it easy to get sick.

Avoid licking your lips.

Some people often like to lick chapped lips with their tongues to moisten them. As a result, the more you lick, the drier you lick, and the more you crack. This is because saliva is used to moisten the mouth and digest food, which contains amylase and other substances. When it licks on the lips, it's like coating a layer of paste on the lips. When the wind blows, the water evaporates, and amylase sticks to the lips, making the lips drier and even causing chapped bleeding, causing infection and suppuration.

Three don't wear small shoes.

If the shoes are too small, the feet will be stretched tightly, and the gap between the shoes and the feet is too small, so the static air reserve in the shoes will double. Air has excellent heat insulation and warmth retention, and its heat insulation efficiency is 2 times higher than wool and 3 times higher than cotton. Therefore, the right shoe size can play a good role in keeping warm.