Those who do not do sports in winter often feel limp and unbalanced. There are many ways to move in the cold season - be it skating, jogging, swimming or training in the gym. "Regular exercise not only helps prevent or relieve fat deposits, properly dosed sport also strengthens the heart and respiratory system, strengthens the muscles and joints, and boosts the circulation, " Dr. Christiane Roick, a doctor in the AOK Federal Association.
Sport strengthens the heart and circulation
Sledding, skating, snowball fights - these are the pleasures of the cold season. Skiing and snowboarding are also popular. However, before skiing down the slopes, you should get fit with ski gymnastics. If you want to improve your condition, especially for cross-country skiing. It is also possible to work up a sweat even at minus temperatures.
A long winter walk with the family is also a great way to get moving and to get a little light in the dark season. Even if there is no snow, it is easy to move outside in winter.
Those who are used to doing sports outdoors can usually do so in the cold season too - for example when jogging or walking. "It's best to breathe in through the nose, which preheats the air and protects the bronchial tubes, " advises dr. Roick. An optimal winter sport is Nordic walking - while the upper body is trained in the same training and there is less danger than when jogging to slip on damp or icy floors.
"Patients with asthma should, however, consult their doctor before running because the physical exertion can trigger a seizure in the cold dry winter air, " says Roick. Untrained should start slowly and step by step increase. But also trained should be careful not to jog or walk too fast. If you can talk while running, you usually have the right pace.
Helpful may also be a heart rate monitor, which should be set by a professional. "Warm up before running, as the muscles are less well supplied with blood in the cold and are therefore sluggish, " recommends doctor Roick. So you can go up and down a little faster before training in the apartment. Before and after exercise you can also stretch the muscles with special exercises.
Dress according to the "onion principle"
The key to endurance sports outdoors is to dress properly. Outdoor athletes should wear headgear and breathable, windproof and rain-repellent clothing - preferably on the "onion principle" with several layers on top of each other. Cotton clothing is less suitable because it stores sweat and cools quickly. In order not to slip, good running shoes with non-slip soles are recommended. The athletes should not forget to drink in the winter as well. Well-suited thirst quenchers before and after training are mineral water and juice spritzes that are heavily diluted with water.
Swimming or sport in the hall
Those who do not pull outside in bad weather or ice and snow can also be active indoors: In indoor sports such as squash, handball and badminton, you even get a sweat in winter. Climbers can prepare for the next outdoor season on practice walls. Equally good for the condition is a regular workout in the gym or in the indoor pool. "Swimming is easy on the joints and therefore recommended for overweight people, " says Roick.
If you find it difficult to motivate yourself to play sports on dark evenings, then team sports such as volleyball, hockey or basketball are ideal. Not only the movement is in the foreground, but it is also possible to get to know new people.