Drawing attention to the fact that movement decreases with the cooling weather, experts point out that being active in winter days strengthens the immune system. Stating that exercising in cold weather has many advantages compared to hot weather, experts warn, "Do exercises that will change your heart rate for a total of 150 minutes at least three days a week." According to experts, light or brisk walking or jogging outdoors and exercises at home in consultation with a physiotherapist are beneficial.
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Prof. Dr. Defne Kaya, Head of the Department of Physiotherapy and Rehabilitation at Üsküdar University Faculty of Health Sciences, pointed out that the dark and cold winter days are approaching when we will pull the blanket up to our heads, lie down and take a light nap and warned, "Although it may seem pleasant and romantic, we should not spend the whole winter inactive because it is cold."
Advantages of exercise in cold weather
Stating that weather changes should not hinder our physical activity, Prof. Dr. Defne Kaya stated that exercising in cold weather is much more advantageous than hot weather and listed them as follows:
1. "You don't have to struggle with heat and humidity: The cold in winter makes us feel more alive and alert.
2. You can endure exercise longer in cold weather: You expend more energy.
3. You should still get sunlight in winter, even if it's a little: Sunlight is essential not only for our Vitamin D needs but also for improving our mood.
4. Exercise boosts your immune system during cold and flu season: If you spend a few minutes a day exercising or walking, this alone can protect you against simple bacterial and viral infections."
What can be done outside the home?
Referring to the activities that can be done outside the home in winter, Prof. Dr. Defne Kaya said, "Light walking or brisk walking, light jogging or brisk running, leaf collection, snow shoveling and snow walking can be done."
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Dress in layers and stay hydrated
Prof. Dr. Defne Kaya also pointed out some points to be considered while exercising outdoors in cold weather and emphasized the importance of clothing selection and water consumption. Prof. Dr. Kaya made the following recommendations:
"Clothing: Thin but layered clothing allows air to remain between the layers, which keeps you warm. In rainy or snowy weather, it is as important to stay dry as it is to stay warm. You should always carry a spare and change the wet layer. This also protects you from hypothermia (low body temperature) and frostbite. Cold temperatures, strong winds and humidity steal your body heat. For example, a temperature of 30 degrees in winter can feel like 15 degrees with a wind blowing at 50 km/h. If you get wet from rain, snow or sweat, your body temperature becomes even colder. It is very important to dress in layers to keep the heat between the layers and to prevent wetness from reaching the skin directly. Clothes close to your skin should never be cotton. Cotton absorbs sweat and wetness and the skin starts to feel colder. Choose an inner layer of moisture-wicking and lightweight sports performance material. Your outermost garment should also be made of a thin, waterproof material.
Fluid consumption: Water consumption is important in cold weather. This applies to all activities, in fact, you should never feel thirsty during exercise or walking. You can also warm yourself up by taking a small sports thermos in which you can put a hot herbal tea."
There are also activities to do at home
Noting that there are activities that can be done at home in winter, Prof. Dr. Defne Kaya said to those who do not like walking in rain, snow, winter, ice, wind and mud, "Do not be content with just reaching for the TV remote control. You don't necessarily need expensive gyms or expensive equipment to move."
Prof. Dr. Defne Kaya also listed the activities that can be done at home or indoors as follows:
1. You can get an exercise prescription that you can do at home by consulting your physiotherapist.
2. You can dance.
3. You can clean the house.
4. You can walk briskly in shopping centers.
5. You can roller skate.
6. Join free fun group classes at municipal centers.
7. You can take care of your garden.
8. Walk up and down the stairs in your apartment building.
Exercise 150 minutes three days a week
Prof. Dr. Defne Kaya said, "As long as you do exercises that will change your heart rate for 150 minutes in total at least three days a week." Prof. Dr. Defne Kaya said, "I emphasize that we need fresh air and sunlight even in winter or in this cold weather, and I recommend that you go out into nature and walk to protect both your heart and your soul from the gloom of winter. Sit less and move more to live healthier and longer."
