Walking for 20 minutes every day can keep you from catching a cold all winter. The data obtained by the researchers show that the risk of respiratory diseases can be reduced by as much as one-third after exercising to speed up the heartbeat.

Every time it is about 2 kilometers, the walking frequency is 50-70 steps per minute, 3-5 times a week, and the gait is relaxed. When walking, the head, shoulders, hips, knees and feet are in a straight line, and this posture called "spine impartiality" should be maintained throughout the walking process.

In winter, you can take a walk after a meal indoors. Don't leave immediately after a meal, and then leave after 20 to 30 minutes. "Take a hundred steps after a meal" is only suitable for people who are usually inactive, fat or have too much stomach acid. Elderly people with cardiovascular diseases such as hypertension and arteriosclerosis should not "walk in a hundred steps" immediately after meals.

2. Tai Ji Chuan

Tai Ji Chuan is a characteristic of China. Through research, it is found that hitting Tai Ji Chuan can improve the balance ability of human body, both physically and mentally. Regular practice and adjustment will help protect the tactile brain area and prevent the brain from degenerating rapidly after 40 years old.

But Tai Ji Chuan's practice must be correct and gradual. Long-term boxing practice, large amount of exercise, smooth qi and blood, boxing practitioners are not frozen in cold weather. But beginners can't, because the metabolism of blood slows down in winter, cold makes blood vessels contract, and the ability of blood return is weakened, which makes the blood circulation of hands and feet, especially fingertips and toes, not smooth and prone to cold hands and feet. Cold hands and feet for a long time are not only uncomfortable, but also prone to chilblain and other diseases.

Especially the elderly should pay more attention to keep their hands and feet warm. It is suggested that the elderly who do morning exercises should wear gloves and loose thick-soled cotton shoes, and the elderly with diabetes should pay more attention to prevent frostbite. And if the hands and feet are cold when practicing Tai Ji Chuan, the effect of health preservation will be greatly reduced.

3. Bikram Yoga

Because of its good temperature guarantee, Bikram yoga is also helpful to lose weight, and it is the safest choice for winter sports. But too much weight loss in bikram yoga in winter will cause too much water loss, which will easily lead to physical decline. Experts advise Bikram Yoga not to lose weight more than three times a week and not to lose too much. Maintaining an appropriate body fat rate helps to keep out the cold and resist sudden diseases.

Bikram yoga is mainly set in winter, so that people can exercise in a good environment. Generally, the yoga room is dominated by room temperature, while Bikram yoga adjusts the room temperature to about 30℃, which is similar to that in summer. This can effectively eliminate the toxins in the body in winter, and at this temperature, the muscles and ligaments of the human body are more flexible, and people are less likely to be injured during exercise.