Choose the right clothes
We've already written about how to dress in winter: whatever you do, it's important not to forget about layers. There should be three of them in winter outfit: basic moisture-wicking, medium for insulation, upper for protection from wind, snow and rain. Wear reflective clothing in the dark. If your favorite outfit doesn't have them, you can use special stickers and pendants. Wear shoes designed for the cold season, such as winter sneakers and hiking shoes.
In low temperatures or strong winds, it is important to cover all parts of the body, including the hands and face, to avoid chapping and frostbite [1]. To do this, you will need gloves (for example, ski or running) and a balaclava. You can also use special creams and balms [2]. In the daytime, do not forget about sun protection - glasses and appropriate cosmetics [3].
Pay attention to the weather
Air temperature is not the only parameter that matters. In order not to freeze, you also need to take into account humidity and wind speed: the higher they are, the colder it seems outside. When viewing the weather forecast from degrees, go directly to the “feels like” column and dress appropriately. The better your physical condition, the easier it will be for you to exercise at lower temperatures. But even in this case, if there is unusually strong frost outside, it is better to shorten the training or move it indoors [4].
Consider your activity
If you are going to run, it is best to dress so that you can stand cool or take a slow walk. It doesn't sound too cozy, but if you dress up and walk calmly to the park and start running there, you will feel hot during training. And overheating in winter does not bode well [5]. If you have to stand and wait during training, for example, before entering the field, a long, warm down jacket may come in handy. After exercising, try to change clothes in a warm room as soon as possible: staying in wet clothes in the cold can lead to hypothermia.
Don't forget to drink
The cold can dull the feeling of thirst. However, with active sweating, you need to take care of maintaining water balance in the same way as in summer. If you feel the need, drink in small sips during your workout and always after.
Don't experiment
Even if on New Year's Day you made a promise to yourself to start doing some new sport, think twice. Any request for medical help increases the number of contacts and the likelihood of infection, now is not the time to master risky techniques. Your goal is to maintain a level of activity and take care of yourself.
Things to do
Any physical activity is better than nothing. The weekly norm [6] for an adult is from 150 to 300 minutes of moderate to high intensity exercise, two strength training, balance and flexibility exercises. But the main thing, of course, is to choose an activity to your liking [7], then you won't have to force yourself to study.
Run
In winter, many people quit running due to the cold and slippery conditions outside, but these obstacles are easy to overcome. First of all, do not forget about accessories: gloves or mittens will protect your hands from the wind, and a buff ring scarf [8] or balaclava will protect you from frosty air. It is also better to change the usual summer sneakers for a winter model with protection from wind and moisture. When choosing, be guided by where you will be running and take a closer look at sneakers with anti-slip soles or even spikes. At first, you will need to pay special attention to technique and adapt to new conditions, but soon you will notice that it has become easier to train. Another reason not to quit running in winter: exercising in the cold burns more fat and helps convert white fat to brown and beige [9].
Walking
If you have more time during the holidays, try to spend it outdoors. You don't have to run every day. Go for walks in the city or park - walking at a speed of about 5 km per hour is already considered an average physical activity [10].
Another good alternative to running is Nordic walking. Thanks to the sticks, the load on the joints is reduced, you stand more confidently on your feet, which is important during ice, snow and slush. The first few workouts are best done with an instructor to master the technique.
Bike
As soon as the weather starts to turn bad, many people put their bikes in winter storage. But as with running, it's all about the gear. A raincoat and bike boots will protect you and your clothes from splashes, wind and snow, and allow you to ride around the city at your pleasure in any weather. To make this activity safer, swap summer tires for winter studded tires if you plan to ride on asphalt, or with more pronounced tread if you prefer park tracks.
Snowkiting
To ride with the breeze, you don't have to stand in line for the lift or go far out of town. Snowkiting is all about kiteboarding, skiing or snowboarding, and all you need is a snowy field or frozen body of water and an experienced instructor. In Moscow, classes are held in Strogino, near the Grebnoy Canal, there are even more opportunities in the near Moscow region. Kiting is practiced at the Klyazminskoye reservoir, in the fields near Khimki, Dmitrov and Podolsk, on Lake Senezh. All equipment - from kite and snowboard to helmet and radio communication - can be rented.
Biathlon
As unexpected as it may sound, in order to engage in biathlon, you do not have to be a professional skier or a pupil of the Olympic reserve school. This sport is available to everyone, and in order to start, you just need to find a club and sign up for a training session. If you do, you can continue during the warmer months: clubs and clubs usually offer summer supportive workouts.>