How to run safely and effectively in winter

Start your day with health news, readers can also read more articles: Doctors share notes on swimming in winter; Is it better to shower in the morning or evening?; Recommendations for safe heating in cold weather...

Discover the unexpected benefits of running in winter

A recent study by American scientists has found that jogging in winter brings many benefits.

Many runners shy away from running in cold weather, but research has shown that running in cold temperatures can be just as effective.

Compared to running in the summer, running in the winter can help burn bad fat, lose more weight, and make you feel better overall.

Running in colder weather can help burn bad fat, lose more weight

Dr. Joshua Blomgren, a sports medicine specialist at RUSH University (USA), explains: Despite the cold weather, I encourage people to continue running outdoors safely. Exercise is medicine, even in winter.

Running in winter reaps many benefits, including:

Creates less heat stress. Running in cold weather creates less heat stress on the body, which can make running in the winter easier than running in the summer. Higher body temperatures are associated with increased exertion, stress on the heart, lungs, and metabolism.

Boost metabolism. Running in cold weather helps the body increase metabolism, maintaining a healthy weight.

Boost your mood. Seasonal affective disorder occurs when there is less sunlight during the day. Running in the winter releases feel-good chemicals like serotonin and endorphins. Readers can read more of this article on the health page on December 29 .

Doctors share notes when swimming in winter

When swimming in winter, you need to pay attention to choosing suitable clothes such as thermal clothing, warming up your body before swimming, and not jumping into the water suddenly...

Specialist Doctor Ho Thanh Lich, Deputy Head of the Emergency Intensive Care Department - Nam Sai Gon International General Hospital, shared that swimming is a sport for people of all ages, helping to improve both health and spirit. Regular swimming will help increase strength, improve sleep quality, stimulate positive thoughts, improve blood circulation, provide oxygen to body parts and maintain a healthy weight...

Children swimming at a swimming pool in Thu Duc City, Ho Chi Minh City

However, when the weather turns cold, swimming can potentially pose risks due to heat shock, so we need to pay attention to a few of the following issues to ensure our safety when swimming in the cold season.

Choose the right swimsuit . Wetsuit is considered the perfect choice to keep the body warm when swimming in winter. In addition, we need to prepare hats, swimming goggles...

Warm up before swimming. Warming up before swimming is extremely important, especially in cold weather. Warming up helps warm up the body, wake up the muscles, and reduce the risk of cramps.

Do not jump into the water suddenly. Absolutely do not jump into the water suddenly because cold water will cause difficulty breathing and heat shock. This is very dangerous and can lead to stroke. The next content of this article will be on the health page on December 29 .

Doctors finally clear it up: Is it better to shower in the morning or at night?

Virginia-based physician Jason Singh, MD, posted a video on TikTok this week discussing whether it's best to shower in the morning or evening.

Most people shower every day, but the best time of day to shower is still a matter of debate.

According to Dr. Singh, taking an evening shower improves sleep quality, washes away pollutants and hydrates dry skin .

Bathing at night has more benefits

In general, there are more benefits to bathing in the evening, Dr. Singh says in the video, which has more than 688,000 views.

Singh says a warm bath triggers the release of the sleep hormone melatonin, which tells your body it's time to sleep. In the hours before bed, your body naturally cools down, making it easier to fall asleep. Taking a warm bath and drying off mimics that process.

A 2019 meta-analysis of 17 studies found that taking an evening bath at a temperature between 40 and 42.5 degrees Celsius will help you have better sleep quality.

Taking a shower close to bedtime can also help you feel cleaner before you crawl under the covers.

Dr Singh says: Bathing at night helps wash away the day’s grime, be it environmental pollutants, sweat or bad odors. Start your day with health news to see more of this article!

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