慢跑，散步、太极拳……冬季运动需要注意这些要点

Core Viewpoint - The National Administration of Traditional Chinese Medicine emphasizes the importance of gentle and effective exercise during winter to maintain health and prevent common seasonal illnesses. Group 1: Recommended Exercises - Suitable gentle exercises for winter include Baguazhang, Yijinjing, Ba Duan Jin, Tai Chi, jogging, and walking, which promote blood circulation and enhance immunity while avoiding excessive sweating that can damage Yang energy [1][2]. - Traditional exercises like Tai Chi are particularly beneficial for improving cardiopulmonary function and are recommended for the elderly and those with weak constitutions [2]. Group 2: Exercise Guidelines - Important considerations for winter exercise include: - Warmth and Protection: Dress appropriately to prevent cold exposure, especially for the head, back, and joints, and change out of wet clothes promptly after exercising [2][3]. - Moderation: Exercise intensity should be moderate to avoid excessive sweating, with recommendations of 30-60 minutes of exercise 3-5 times a week, adjusted according to individual constitution [2][3]. - Timing: Optimal exercise times are after 9 AM and before 3 PM to avoid the coldest parts of the day [3]. - Warm-up and Cool-down: Engage in 3-5 minutes of warm-up activities before exercising and perform gentle stretching afterward to aid recovery [3]. Group 3: Dietary Considerations - Post-exercise dietary recommendations include consuming warming foods like red dates and ginger water to support Yang energy [4]. - The overarching principle for winter health is "winter storage," focusing on gentle methods to protect the body and prevent illness, especially for individuals with chronic conditions [4].