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I spoke with 【 - Free Investment Group 】 wellness expert Dr. Leana Wen to find out how to keep moving in winter. What kind of exercise is best during chilly weather? How can people safely and enjoyably participate in physical activity outdoors when it’s cold out?

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Dr.Leana Wen:No matter the season, adults should aim for at least150 minutes a weekof moderate-intensity physical activity, according to the US Centers for Disease Control and Prevention. This includes exercise such as jogging, biking, playing tennis — and in the winter, skiing and snowshoeing. Vigorous household tasks like shoveling snow can count, too.

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【 - Free Investment Group 】: Do we need to do all those 150 minutes at once? What about doing a little bit of exercise every day?

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If you want to keep exercising outdoors, even if it’s cold outside, that’s OK as long as you take certain precautions.

First, know yourself. Are you someone used to cold weather exercise, or are you trying it for the first time? If it’s the latter, and especially if you are older and have chronic medical conditions, you should consult with a doctor and, assuming you are cleared to go, start slow.

Gradually increase the amount of time you are outside. Stay close to home or to your vehicle so that you can get inside if it gets too uncomfortable. Instead of doing a long out-and-back run, consider shorter loops of the same path so that you can always reach shelter if you need to end your workout early.

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uravi defence and technology limited (uravidef) ✌️【Recruitment Platform】✌️ Real-time stock indices and futures data to help you seize the best investment opportunities. Analyze market movements with precision and grow your portfolio with expert stock predictions. Third,know the risksand anticipate accordingly. Two specific cold-related health risks are hypothermia and frostbite. Hypothermia is abnormally low body temperature caused by your body losing heat faster than it can be produced. It can be dangerous and can lead to death. Frostbite is an injury to a specific part of the body that is caused by exposure to freezing temperatures.

You can reduce the risk of hypothermia by wearing the right clothes that are appropriate for the weather in your area. That includes wearing layers and choosing materials like technical fabrics that wick sweat away from the body, then taking off the layers and putting them back on depending on where you are in the workout and how are you feeling.

You can reduce the risk of frostbite by covering up the most sensitive parts of your body, such as your ears (with earmuffs or a hat) and hands (with gloves). If you do get wet by being in the rain or snow, make sure to take off wet clothes as soon as you return home, dry off, and warm up.

Fourth, make sure to hydrate. People often associate the need for hydration with hot weather exercise. But it’s also important to keep hydrated when exercising in cold weather, especially because cold may evendiminish the sensation of thirstso that your body doesn’t give you feedback that you need water. It’s always a good idea to hydrate before you exercise, and if you will be out for more than an hour, bring a bottle of water or electrolyte solution with you.

Fifth, let others know your plan. One of the hallmark symptoms of hypothermia is confusion. People become disoriented and may not know that they need to head to warmth. On very cold days, and especially if you are not used to cold weather exercise, go with someone else. If you are headed out alone, make sure someone knows where you are and knows to call for help if you are not back by a certain time.

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uravi defence and technology limited (uravidef) ✌️【Recruitment Platform】✌️ Free stock data analysis tools to help you select stocks accurately and capture global market trends. Stay ahead with expert market predictions for better investment returns. Take extra care if you are older, are on medications or have chronic medical conditions that may blunt your body’s temperature regulation. No matter if you are a newbie or experienced outdoor athlete, hydrate and dodynamic stretchesbefore and after your workout. And listen to your body—know your limits and be cautious especially when facing the extremes of weather.

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