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December 12, 2023 | 03:00 pm PT
Began day by day runs a 12 months in the past to ease joint ache, I not too long ago stopped because of chilly climate fearing ache exacerbation. Is that this resolution right? (Minh Hai, 43, Lang Son)
Reply:
Operating on chilly days might result in ache within the legs and arms, or coughing. It could additionally have an effect on our joints, particularly these in our fingers, knees, and hips. That is due to the drop in temperature, which can trigger cramps and reduce the blood transportation to our joints. Therefore, individuals could have extra extreme joint pains on chilly days.
Nonetheless, you should not have to cease exercising. Operating within the winter makes you are feeling refreshed, and it brings a number of advantages to each your bodily and psychological well being.
You’ll be able to apply the next practises whereas exercising within the winter to realize greatest outcomes.
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Operating brings a number of advantages to each bodily and psychological well being. Picture illustration by Freepik |
Spending extra time warming up
It’s suggested to do warm-ups open air as a substitute of indoors, to be able to stop a sudden temperature change which may make our joints harden.
Dynamic stretching is suggested, because it improves blood transportation and bones’ flexibility on chilly days in comparison with static stretching. Biking or strolling earlier than operating to stretch your physique can also be really helpful, as these practices assist stop accidents and improve train effectivity.
Additionally keep in mind to inhale by your nostril as a substitute of your mouth.
Hold your physique heat
Carrying too many layers of garments shouldn’t be prompt when operating. On your higher physique half, it’s suggested put on three layers of garments: a heat-protecting high, then an insulating high, and a wind- and waterproof outer coat.
Gloves, socks, and a cap to guard your head are suggested as properly.
Operating indoors is recommended in case the temperature strongly drops. Take rests and seek the advice of together with your physician for different workout routines for those who expertise dizziness or extreme joint pains.
Dr. Dao Duy An Duy
HCMC Tam Anh Normal Hospital