When exercising in cold weather, you must avoid these 5 mistakes to avoid bone and joint pain.

GĐXH - When exercising, we need to proactively take measures to prevent injuries such as: Warming up thoroughly, not dressing too warmly or too coldly, not starving...

Cold weather causes many people to have muscle and joint pain. According to medical experts, one of the main reasons for this condition is due to reduced blood flow to the muscles in cold weather. In response to low temperatures, blood vessels will constrict. This condition causes a decrease in the amount of oxygen and nutrients supplied to muscle tissue.

Cold weather causes muscle stiffness, which reduces range of motion and increases the likelihood of strains and sprains. Furthermore, cold weather can also slow nerve conduction, making it difficult for signals from the brain to reach the muscles effectively. This can lead to slower reflexes and reduced muscle control, increasing the risk of accidents or falls.

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Therefore, when exercising and playing sports , we need to proactively take measures to prevent injuries and have appropriate exercises. Avoid unwanted accidents during exercise:

Mistakes to avoid when exercising to prevent injury in cold weather:

Not warming up properly

Not warming up properly, especially in cold weather, will increase the risk of injury. Therefore, exercisers need to spend 5 to 10 minutes warming up with gentle stretching movements, low-intensity movements such as walking, push-ups to improve blood circulation and warm up the joints.

Dressing too warm or too cold

Normally, people who exercise will think that their body is getting hot so they still wear short clothes as usual. However, when it is cold and windy, especially when exercising outdoors, the body will easily catch a cold, causing nasopharyngitis. In addition, exposed skin areas will become numb, frostbitten, lose sensation, and sting.

However, you should not wear clothes that are too warm or too thick, because when you exercise, your body will gradually warm up and sweat. You can wear many layers, wear long clothes that cover your arms and legs, and when you sweat, you can gradually remove the layers of clothing.

Not drinking enough water

Dehydration is not only a problem in summer but also in winter. Drinking enough water when exercising in winter is important because it helps maintain joint lubrication and prevents stiffness.

Not listening to your body

It is normal to feel some mild pain or discomfort in your joints while exercising. However, if the pain increases to the point of pain, hindering your ability to exercise, you should stop. Continuing to exercise can easily lead to knee injury.

Fasting before exercise

In cold weather, the body must consume more calories to keep warm. Therefore, if you exercise when too hungry, especially after a long night's sleep, you will easily get hypoglycemia. Exercisers should have a light snack about 20 minutes before exercising.

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The best time to exercise is when it's cold.

According to medical experts, the golden time for exercise is still controversial, but the majority believe that there are 2 golden times for exercise: 9-10am. At this time, the biological rhythm is high, the muscles escape inertia, the circulatory and respiratory systems work well, the muscles reach their peak, training is easy to achieve high results, and the movements are more precise. During this time, the body temperature is usually 1-2 degrees Celsius higher than in the morning, helping the muscles to be more elastic and flexible, reducing the risk of injury.

The elderly can also change their habits by switching to exercising in the afternoon (from 5-7pm). This is when the essence and blood are fully absorbed into the kidneys. In the afternoon, according to nature, yin controls yang. Exercising at this time will promote yang energy, promote blood circulation, nourish the body, and balance yin and yang.

Source: https://giadinh.suckhoedoisong.vn/the-duc-khi-troi-lanh-nhat-dinh-phai-tranh-5-sai-lam-nay-de-khong-bi-dau-xuong-khop-172250130172444601.htm