Any amount of physical activity will make you feel good. If you want to strengthen the intensity of physical activity, you can increase the activity time for a few minutes every day or gradually speed up walking or other activities. Of course, half an hour's activity time is only the recommended minimum. Of course, the more time you spend on activities, the more health benefits you will have. Experts put forward four suggestions for winter fitness: first, it is best to set the exercise time after dinner at five or six o'clock in the afternoon. Reporters usually see that in some cities in Gansu, squares, parks and other exercise places, many people braved the cold every morning to practice Tai Ji Chuan, running and so on. Dr. Xu Xiuzhen, chief physician of internal medicine of Lanzhou Huaxia Hospital, said that it is not impossible to exercise in the morning in winter, but winter is not the best time to exercise, because it is generally cold in the morning, and the trees in the park have to metabolize, expel carbon dioxide and absorb oxygen, which leads to an increase in the content of carbon dioxide in the air. Exercise after dinner at five or six o'clock in the afternoon, the temperature is relatively high, and the carbon dioxide content in the air is less. After a day's work, it is also beneficial to relieve fatigue. Dr. Xu Xiuzhen said that when exercising in the afternoon, it is best not to eat too much at dinner, but also to exercise moderately, which should not exceed the body's capacity. Walking is a good choice for the elderly. Second, try to choose an outdoor place with sufficient oxygen for exercise. It is cold in winter, and many people like to go to gymnasiums, swimming pools and other indoor places to exercise. Dr. Xu Xiuzhen said that the air quality is very poor in winter, and it is even worse in places where there are many people indoors. If it's not a professional training, it's best to choose the right time to exercise in a place with plenty of oxygen and fresh air outside. Third, develop regular work and rest habits. In winter, many people are used to sleeping late in the morning and staying up late when they are in good spirits at night. Because of irregular life and lack of exercise, the body's resistance is reduced. Not only is it unclear at work, but it is also easy to get sick. In this regard, Dr. Xu Xiuzhen said, we must form regular work and rest habits and exercise regularly, which can not only ensure energy, but also enhance resistance. Fourth, three meals a day should also form a regular diet. Dr. Xu Xiuzhen believes that the sentence "Eat well in the morning, eat well at noon and eat less at night" has certain scientific truth. There must be a day's activities after breakfast, so be sure to ensure nutrition; Because the physical and mental labor consumption during the day is large, you must eat at noon; Rest after meals, reduce digestion and eat less appropriately. I wish you health every day. We often say that life lies in exercise, and scientific exercise can enhance human immunity. Many people have been doing morning exercises for many years. However, due to the poor air circulation in winter morning, various harmful substances such as nitrogen oxides and hydrocarbons produced by coal burning and automobile exhaust emissions are not easy to spread, and respiratory diseases are prone to occur after inhalation. Therefore, experts suggest that it is best not to do morning exercises in bad air or foggy weather, and try to reduce the time of outdoor activities. If there is fog in the morning, these fogs will often suck air impurities and even bacterial pathogenic microorganisms into people's upper respiratory tract. When the human body's resistance drops, respiratory tract infection will flow to the lower respiratory tract, that is, bronchopneumonia, including lung cavity infection and even chest infection, which will further aggravate the condition, so it is best not to go out for a walk in foggy days to avoid such weather. In addition, for patients who have undergone surgery or lung cancer surgery in the past, we should pay attention, because his department has caused some trauma, and if we do not pay attention to the stimulation of cold air and air pollution, it will aggravate the condition. At the same time, experts also reminded that when the temperature drops too fast, people with poor cold tolerance had better not do morning exercises, because after the temperature drops, some pathogenic microorganisms that cause upper respiratory tract infections become active, and the immunity of the elderly and children decreases, which will also cause upper respiratory tract infections. The stimulation of cold air can also induce angina pectoris. Professor Ma suggested that citizens who like to get up early and do morning exercises can adjust their winter morning exercise time appropriately, choose a relatively fresh air environment or do indoor exercise, and it may be better to change morning exercise to evening exercise. Now some scholars believe that getting up in the morning is not as good as doing exercise in the afternoon or evening. I think it makes sense. Taking exercise in the afternoon and taking a proper walk means doing what you can until you run, jog and relax, which is definitely good for your health. Matters needing attention in winter physical exercise: 1. Not doing some simple physical exercises before physical exercise is conducive to safe and effective physical exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally. Before exercise, all parts of the body and related areas of various systems are in a state of silence and resistance. Preparing for exercise will make all parts and systems of the body gradually transition from static and resistance to excitement and tension, thus preparing for the body to reach the maximum load through exercise. Second, avoid fog training fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur. Humidity is high in foggy days, which affects the posture of the skin and is not conducive to exercise. Third, avoiding exercise means breathing with your mouth. Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs. When exercising in winter, the air temperature is low, and the cold air has been heated and humidified when it passes through the nasal cavity, and then it will not produce strong stimulation when it enters the lungs. Breathing through the mouth makes cold air directly enter the lungs, which produces strong stimulation and causes adverse consequences. Fourth, avoid not paying attention to keeping warm in winter sports, and don't ignore keeping warm, otherwise it will cause a cold. You don't have to take off your clothes at the beginning of exercise, and then gradually take off your clothes when your body is hot, and don't take off your clothes when you are sweating, because your underwear is soaked with sweat at that time, and it is easy to cause a cold when the cold wind blows. Dry your sweat after exercise and put on your clothes immediately to prevent your body from catching cold for more than ten days. Life lies in exercise, and exercise is good for health. But in this special season of winter, how to choose the right fitness time to achieve the purpose of physical fitness, listen to the opinions of professional coaches. The best time is 14: 00 ~ 19: 00. Human activities are controlled by the biological clock. Arranging exercise time according to the law of "biological clock" is more conducive to health. Fitness in winter is best between 14:00- 19:00 in the afternoon. At this time, the outdoor temperature is relatively high, and the temperature of the human body is relatively high, and the physical strength is relatively abundant. It is easy to get excited, and it is easier to enter the state of exercise. Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times. Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise. Not suitable for after-meal exercise: at this time, more blood flows to the gastrointestinal department to help food digest and absorb. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise. After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body. Health reminder: Outdoor fitness is not as early as possible. In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise. It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body. Fitness in winter should be around 10 hour. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and it will not slowly ease until half an hour after the sun comes out. It is best to exercise 3-5 times a week. Western medicine: Exercise after the sun comes out. Wang Shuping, a doctor from the Third Hospital of Beijing Armed Police, said that proper physical exercise in winter can enhance the human body's ability to keep out the cold and improve the nervous system's ability to regulate body temperature. In winter, the temperature difference between indoor and outdoor is large, the climate is dry, and people's physiological functions are in a relatively slow state. When doing physical exercise in winter, we should take corresponding protective measures. Western medicine suggestion: 1. Outdoor sports in winter are best carried out at 8:00-9:00 am or 4:00-5:00 pm. This is because before the sun comes out, it is easy to produce dense fog in winter, and there is a lot of pollution in the air, which is not good for human body. It is not easy for people to come out to exercise too early. 2. When people just transition from indoor to outdoor environment, they must be prepared to warm up, especially the elderly and children, to prevent unnecessary injuries. Ha ha! I hope my friends are getting better and better!