1, wash your face in cold water. It can make facial mucosa and blood vessels of upper respiratory tract adjust their response ability more flexibly under the stimulation of cold water, enhance their adaptability and resistance to cold stimulation, and prevent colds. Before washing your face every time, rub your face hot, then wipe your face, ears and neck with a towel soaked in cold water, then wash your face with cold water, immerse your face in cold water, exhale through your nose, stop exhaling, look up and inhale, and then exhale in water, so that exhaled bubbles can boil around your nose repeatedly, which has a good friction effect on your face and can promote blood circulation of nasal mucosa and face.

2, cold shower. It is a strong cold stimulus to the body, which can excite nerves reflexively and stimulate the physiological functions of various systems in the whole body to strengthen. It can also promote blood to flow back and forth in epidermis and visceral vessels. It can enhance the metabolism of the whole body and the elasticity of the blood vessel wall, and also improve the temperature regulation function of the cerebral cortex, thus effectively preventing colds and cardiovascular diseases. Do warm-up exercises before taking a cold shower, and keep rubbing your body when taking a shower. In cold season, the shower time generally does not exceed 1-2 minutes. After taking a bath, dry your body in time until your skin is reddish and slightly hot, so as to promote the rapid expansion of subcutaneous blood vessels.

3. Winter swimming. It is the highest stage of cold water exercise. Can fully exercise the entire nervous system and all organs and tissues of the human body. Winter swimming is only suitable for those who have mastered swimming skills and started swimming in summer.