Text: Dr. Zhang
Edit|Unknown Spring
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In Harbin, a beverage factory manager named Long Maocai has a high passion for fitness, especially jogging.
Long Mao is nearly sixty years old, but he has always adhered to the Xi of jogging every morning, rain or shine.
However, on a snowy winter day, Long Maocai suddenly felt weakness in his legs while running and fell to the ground.
His family rushed him to the hospital, where it was found that there was a cerebrovascular problem, which left him paralyzed on half of his body.
This incident caused a lot of shock in the community, after all, Long Maocai has always been a model of health in the eyes of the neighborhood. But this accident made everyone think about the safety of winter running.
Recently, many elderly people have been hospitalized due to cardiovascular and cerebrovascular problems, and here I would like to share with you a few precautions for winter running to help you keep exercising while ensuring safety, which is a lesson in blood.
Temperature control is critical. In winter, when the temperature outside is low, the human body uses more energy to maintain body temperature during exercise.
Therefore, it is necessary to increase the warm-up time before exercise to allow the body to gradually adapt to the cold environment.
At the same time, choose appropriate sportswear that is both warm and breathable to avoid a rapid drop in body temperature due to excessive sweating.
Pay attention to road conditions. Running in snow is prone to slippery roads.
The risk of falls increases dramatically, especially for middle-aged and older adults, and a single fall can have serious consequences.
Therefore, it is very important to choose the right shoes with non-slip features, as well as avoid running on roads with ice or thick snow.
Monitor body responses. When running in winter, the cold air can irritate the respiratory tract and cause discomfort.
In particular, people with heart and lung diseases may cause chest pain or difficulty breathing when stimulated by cold air. Therefore, as soon as you feel unwell, you should stop exercising immediately and seek medical help.
Also, the right amount comes first. In winter, the body's ability to tolerate and recover decreases.
Excessive exercise not only consumes too much energy, but can also increase the burden on the heart. Therefore, it is necessary to adjust the exercise intensity and appropriately reduce the running distance and time.
Through Long Maocai's case, we can see that even people who are Xi to exercise need to pay special attention to the way and intensity of exercise in winter.
Healthy life is not only about continuous exercise, but also about scientific and reasonable methods.
Facing the challenges of winter running correctly can not only enjoy the fun of exercise, but also effectively avoid accidents.
In addition to the above tips, there are some tips that are especially important for winter running.
The first is about the way you breathe. When running in cold air, try to breathe through your nose, as your nasal passages help warm and moisten the inhaled air, reducing the risk of cold air directly irritating your lungs.
Additionally, consider wearing a mask or scarf to further protect your respiratory tract.
Pay attention to the body's microcirculation. When running in cold weather, the body reduces the blood supply to the limbs in order to protect the core organs.
This means that when running in winter, your hands and feet are more likely to feel cold and numb. To do this, proper warm-up and wearing warm gloves and socks can help improve blood circulation in the extremities.
Let's talk about the importance of hydration.
Many people may think that sweating less in winter will reduce the need for hydration.
But in reality, cold, dry air accelerates the evaporation of water from the body, so it's important to stay properly hydrated even in winter.
Finally, there are small suggestions about diet. Before running in winter, you can eat some easy-to-digest carbohydrates such as oats or bananas in moderation, which can help provide enough energy.
Proper preparation and precautions allow us to safely enjoy running during the winter months.
Exercise is an important part of a healthy life, but more importantly, we need to scientifically adjust the exercise mode and intensity according to seasonal changes and personal physical conditions.
I wish you all a happy, healthy and safe winter run!
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