1, health care time. Experiments show that the biological clock is at its peak at 5-6 am and the body temperature rises. At this time, you will get up fresh.

2. Keep warm. Listen to the weather forecast on time, and add clothes and warm facilities with the change of temperature. Soak your feet with hot water 10 minutes before going to bed.

3. The room temperature should be suitable. Under the condition that the air conditioning temperature should not be too high, the indoor and outdoor temperature difference should not be too large, and the indoor and outdoor temperature difference should be 4-5 degrees.

4. Open the window for ventilation at 9- 1 1 every morning and at 2-4 pm.

5. Don't exercise casually in the morning. Not too early. Many people choose to do morning exercises before or at dawn (around 5 o'clock), thinking that the environment is quiet and the air is fresh. Actually, it's not like this. Because of the cooling effect of the air near the ground at night, it is easy to form a stable inversion layer, just like a cover, which covers the air and makes it difficult for pollutants in the air near the ground to spread. At this time, the pollutant concentration is extremely high. Therefore, morning exercisers should consciously avoid this period of time and choose after sunrise, because after sunrise, the temperature begins to rise, the anti-atmosphere is destroyed and pollutants spread out. This is a good opportunity for morning exercise.

The methods of winter health care are: psychological health care, diet health care and daily health care.

First, peace is the foundation, and maintaining the spirit should be based on the stability and tranquility in winter, maintaining spiritual pleasure and emotional stability. In Huangdi Neijing, it means that in winter, we should avoid the interference and stimulation of all kinds of bad emotions, keep our mood indifferent and quiet, keep things secret, make our mind quiet and free, and make our inner world full of optimism and joy.

Second, eat more warm foods and eat less cold and cool foods. Winter health care should be supplemented by food health care. Traditional health preserving science divides food into three categories: cold, warm and flat. In winter, the climate is cold. In order to keep warm, people should eat more warm food and less cold food. Warm foods include glutinous rice, sorghum rice, chestnuts, jujubes, walnuts, almonds, leeks, coriander, pumpkin, ginger, onions and garlic.

Third, go to bed early and get up late to avoid the cold and keep warm. Winter health care is expensive in the fresh air, "work at sunrise and rest at sunset." In winter, it is particularly important to ensure adequate sleep time. From the perspective of traditional health preservation, appropriately increasing sleep time in winter is conducive to the accumulation of yang and yin essence, so that the human body can achieve a healthy state of "Yin is the secret and God is the rule".

The research shows that the air pollution is the most serious in the early morning in winter, and various toxic and harmful gases are deposited on the surface because of the temperature drop at night. Only when the sun comes out and the surface temperature rises can they rise into the air.