如何在寒冷的天气里保持活跃

当冬天来袭, you can pull the blankets over your head and go back to sleep—or you can suit up and head out for an outdoor winter adventure!

There’s no reason you need to take a break from physical activity when the temperature drops. 事实上, exercising in cooler weather has some distinct advantages over working out in warmer weather.

要记住的提示和好处

1. 没有热量和湿度需要处理. Winter’s chill might even make you feel awake and invigorated.
   
   
2. You may be able to work out longer in cold weather ——这意味着你可以燃烧更多的卡路里.
   
   
3. It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D.
   
   
4. Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention.

试试这些户外活动:

• 轻快的 走 或徒步旅行
• 慢跑或跑步
• 收集树叶
• 铲雪
• 滑冰
• 滑雪橇
• 越野滑雪
• 穿着雪鞋走

注意保暖，注意安全

Staying warm and dry when heading out to exercise in cold weather is all about layers. A little preparation can keep you safe from cold weather hazards like hypothermia and frostbite.

Cold temperatures, strong winds and damp conditions (like rain and snow) can steal your body heat. 例如, 据美国国家气象局报道, a 30-degree day with 30-mile-an-hour wind feels like about 15 degrees. And if you get wet (from rain, snow or perspiration) that effect is magnified. 这就是为什么多层次的衣服如此重要. They help trap the heat and form a kind of insulation against the elements.

Resist your instinct to start layering with cotton. 一旦棉花被汗水或雪弄湿, the moisture is trapped and will make you feel colder and heavier. 对于第一层, you want something that pulls moisture away from your skin, like the moisture wicking fabrics used in high-performance sportswear. Next, add a layer of fleece; top it off with a thin waterproof layer.

了解征兆

Hypothermia means the body temperature has fallen below 35 degrees Celsius or about 95 degrees Fahrenheit. It occurs when your body can't produce enough energy to keep the internal body temperature warm enough. 它能杀死你.

症状可能包括:

• 缺乏协调
• 精神混乱
• 慢的反应
• 口齿不清
• 手脚冰冷
• 瑟瑟发抖
• 睡意

Children and the elderly are at higher risk because they may have limited ability to communicate about symptoms or impaired mobility affects them even without hypothermia’s symptoms and signs. Elderly people also may have lower subcutaneous fat and a diminished ability to sense temperature, so they can suffer hypothermia without knowing they're in danger.

保持水分

Don’t forget to drink water when exercising in cooler weather. Thirst isn’t the best indicator that you need to drink.

再见，电视迷!

When winter weather deters you from getting outside, don’t just reach for the remote. 让你在里面的线上电子游戏飞禽走兽有价值. There are many ways to get physical activity indoors — no gym required. Hand weights or resistance bands are a great addition, but not necessary. You can also wear a heavy backpack to add intensity to your workout.

试试这些室内活动:

• 家庭健身线路
• 跳舞
• 主动做家务，如吸尘和扫地
• 逛商场
• 打保龄球
• 滑旱冰
• Yoga or other fun group classes at your local gym, studio or community center
• 爬楼梯

适合健身

遵循 美国心脏协会 physical activity recommendations of at least 150 minutes of moderate-intensity aerobic exercise per week to improve your quality of life. 多运动，强度更大，少坐.

What if I’m recovering from a cardiac event or stroke?

有些人害怕这么做 心脏病发作或中风后锻炼. But regular physical activity can help reduce your chances of having another heart attack or stroke.

The 美国心脏协会 and 美国中风协会 publish scientific statements that direct health care professionals to prescribe physical activity to heart and stroke patients since there is strong evidence that physical activity and 心脏病发作或中风后锻炼 can improve cardiovascular fitness, 行走能力和上臂力量.

如果你有心脏病发作或中风, talk with your health care professional before starting any exercise to be sure you’re following a safe, 有效的体育活动计划.