9 tips for winter exercise

• April 20, 2024

During the winter season, prevention of diseases respiratory when exercising in parks or gardens; therefore, the ideal is to practice physical activities in enclosed spaces, such as a gym, according to the Mexican Social Security Institute (IMSS).

The exercise it is necessary to maintain a weight adequate and a healthy physical condition; because, Sergio Gadea Gómez , specialist in sports medicine at the High Level Aquatic Activities Center (CAAAN) del Social Security , gives you some recommendations to continue this habit in the cold season:

Get active!

1.- Carry out the exercise at noon, when the temperature is warm

2.- Get vaccinated against influenza seasonal

3.- Hydrate before, during and after the physical activity

4.- Use suitable clothes to make exercise , but that is warm and thermal, such as short, pants, cotton shirt or material that dries easily, thin sweatshirt and other thicker, as well as a windbreaker.

5.- Visit your doctor to know if you are able to exercise and help you decide some sport that benefits your health

6.- Heat five to 10 minutes before starting any physical activity

7.- Start a exercise from less to more, that is, you can start with 15 minutes of jogging and take a walk during the first month; then it increases five minutes every four weeks, until completing one hour.

8.- In closed spaces you can practice exercise aerobic, running, walking, swimming; also, combine it with a program of Physical conditioning general, which includes work by flexibility , heart, lung, bone, joint, muscles , skeleton and ligaments.

9.- If you are sick (fever , cold , flu , pharyngitis , laryngitis , tonsillitis , rhinitis ), it is best to suspend the exercise When the temperature is very low and keep resting in bed, to avoid complications such as bronchitis or pneumonia .

If you want to prevent diseases Respiratory, remember that you must drink plenty of fluids, increase the consumption of foods rich in vitamin C (citrus fruits) and avoid practicing outdoor activities and with very low temperatures. And do you have any exercise program in winter?

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