"In winter and March, this is called seclusion, water and ice are buried, and it is not disturbed by the sun. If you lie down early and get up late, you must stay in the sun, so that if you hide something, if you have selfish intentions, if you do something, you will be warm if you go cold, and you will not leak your skin, so that you can seize your breath. This winter air should be the way to keep Tibet. Inverse will hurt the kidney, spring will be paralyzed, and fewer people will be born. "

-Huangdi Neijing Suwen Four Seasons.

Key points of health care in winter: In March of winter, plants wither and insects freeze, which is the season when everything in nature hides essence, and the yang of the human body should also be hidden inside. Therefore, the basic principle of winter health preservation is to conform to the latent yang in the body, and to gather yin and protect yang as the foundation. The way to preserve one's health is to nourish the essence and store blood to protect the cold kidney.

The cold climate that can make people sick is called cold evil in Chinese medicine. Cold pathogen is characterized by low temperature or sudden drop of temperature. Cold is the main qi in winter, that is, it is mainly seen in winter.

Traditional Chinese medicine believes that cold is yin evil and often hurts yang. What is Yang? Huangdi Neijing explains that Yang is like the sun in the sky, bringing light and warmth to nature. Without it, everything can't survive. If there is no yang in the human body, the body will lose the vitality of metabolism, unable to supply energy and heat, and life will stop.

Everything in nature is closed in winter and March, and this season is the best time for the human body to raise and hide. Winter sports should also conform to this law. Like many animals, people have an adaptability to their surroundings. One of them is cold adaptation. The so-called cold adaptation refers to a series of physiological and biochemical changes in the body under long-term cold stimulation, which makes it have an adaptability to the cold environment.

To adapt to the cold and improve the cold resistance, the first condition is to contact the cold, and exercise is the best way to contact the cold. Exercise for 20 minutes three times a week can promote blood circulation, accelerate metabolism and increase muscle and blood vessel elasticity.

In cold winter, insisting on outdoor exercise can improve the excitability of cerebral cortex, enhance the thermoregulation function of central nervous system, make the body balance with cold climate and environment, adapt to cold stimulation, and effectively improve the cold resistance of the body.

Winter exercise is a positive measure to deal with colds, but it should be noted that winter is a closed season of the year, and the metabolic level of the human body is relatively slow, and yin essence and yang spirit are also hidden, so we should pay attention to mental internal defense during exercise to avoid the leakage of yin essence and yang spirit.

Because of the cold winter, many people who are afraid of the cold would rather spend the "cat winter" indoors than outdoor activities. In fact, winter exercise is more effective in enhancing people's ability to keep out the cold and preventing diseases. Of course, exercise should be scientific: if you choose to run, you should pay attention to a reasonable diet before exercise, and you must eat before running. It is best to choose some high-calorie and digestible foods for breakfast, such as milk, eggs, cream, dessert, chocolate and so on. Don't eat too much breakfast. Warm-up activities before exercise are very important. You can do some stretching or jogging, a little light equipment exercise, and then do high-intensity fitness exercise after your body sweats slightly. Put on farm clothes in time after exercise to avoid catching a cold.

In addition, the elderly who insist on morning exercise should pay attention to the fact that cold stimulation will lead to a significant increase in blood pressure in the morning, which is very dangerous for the elderly with high blood pressure in morning exercise. Therefore, remind the elderly, especially patients with hypertension, that it is best to measure their blood pressure in the early morning when the weather is cold, and rest for at least 15 minutes before measuring their blood pressure.

In terms of exercise time, young people's metabolism is faster in winter, and their physical functions recover faster after exercise in the morning or at noon, which will not affect their daily life. It is suggested that such people can set the exercise time between 7: 00 am and 9: 00 am, and between noon 12:00- 14:00. Middle-aged people, because of their poor adaptability, suggest to focus on improving cardiopulmonary function training, and the best exercise time is between 18:00-20:00 in the afternoon. Skipping rope is one of the most suitable sports for young people in winter. Research has proved that skipping rope can combine the function of running, the competitiveness of jumping and the beauty of dancing.

The advantages of skipping rope are:

1. Improve the direct control ability and mobility of the feet and strengthen the joints of the feet.

2. Exercise your shoulder and wrist joints due to the rotation of your hands.

3. It is beneficial to cardiovascular system and respiratory system.

4. Lose weight quickly. If you can control your diet, the effect will be better.

5. From the point of heat consumption, the efficiency of skipping rope is 90% of that of long-distance running.

6. When other outdoor sports cannot be carried out due to weather and other reasons, skipping rope can be used instead. It is best to jump rope in a well-ventilated room. Whether on business or on vacation, I will jump rope with you without interrupting my exercise.

In addition, kicking shuttlecock is an ancient sport in China, which has a good effect on improving human vital capacity, promoting blood circulation, improving metabolic function and strengthening physical fitness. When kicking shuttlecock, people can exercise all parts of the body by lifting their legs, bouncing, bending and turning around, which can effectively improve joint flexibility and body flexibility and concentrate. Kicking shuttlecock has a good preventive and therapeutic effect on many diseases. Shuttlecock kicking is mainly based on the movement of legs and feet, which drives the blood circulation of the whole body and plays an important role in the regulation of blood sugar. Physiological research shows that kicking shuttlecock for 20 to 30 minutes has the best hypoglycemic effect. In addition, kicking shuttlecock can also relieve chronic diseases such as cervical spondylosis, lumbar disc herniation, shoulder and neck disease and sciatica.