As winter approaches and temperatures drop, there is a tendency to put physical activity aside for a while to enjoy the hottest and most nutritious food in search of comfort.

In this way, we create mental barriers that can interfere with a more active lifestyle that requires extra effort and great discipline to maintain a healthy daily routine, on the move, away from a sedentary lifestyle and its harmful effects.

The teacher explains the benefits of exercising in the winter and gives tips on exercising indoors. – Photo: Disclosure/ND

“Those who manage to overcome the various barriers created by this cold climate will be able to enjoy the added benefits of exercising at this time of year,” says Estácio PE teacher Daniel Carvalho Pereira.

The teacher also reminds that it is common knowledge that exercise improves cardiovascular health and increases lung capacity, stamina, muscle strength, flexibility, and other motor skills.

Moreover, reduces stress, improves sleep quality This sentiments; helps to strengthen bones and develop muscle mass. These and other factors affecting quality of life can be enhanced by exercise at low temperatures.

“Increased calorie expenditure is one of the benefits as the metabolism speeds up and the body burns more calories to keep warm. There are other benefits as well, such as an improved immune system, reduced inflammation, better cardiovascular function, and mental and emotional boosts for those who exercise in the cold,” he says.

Move!

However, some care must be taken to ensure that everything goes smoothly. “First of all, do a good warm-up – move all the joints (ankle, knee, hip, elbow, shoulder) and perform dynamic movements that replicate the activity that will be performed later. Spend 10-15 minutes on this,” the teacher says.

It is also recommended to wear suitable clothing that allows sweat to pass through but at the same time does not allow heat to dissipate excessively. “Keeping the body warm is key.”

Daniel also notes that it is critical to avoid extreme conditions. On very cold days or during heavy rain, it is best to avoid outdoor sports.

“It is worth choosing an indoor activity. It is important to choose a method that is pleasant and safe, that can be used in accordance with the weather conditions and the availability of space and equipment.”

Exercise at home: 3 important tips!

1. Don’t forget to warm up

“Start by warming up with circular movements of the ankle, hip, shoulder and wrist joints,” says the teacher.

2. Scheme by time

After warming up, Daniil shows tips on physical exercises that you can do at home.

“Then we will proceed to perform a sequence of exercises without rest, which we will repeat eight times with a rest of one to three minutes at the end of the entire sequence of movements. All exercises will be performed for 30 seconds in the following sequence: Jumps, squats, push-ups, squats, lunges”.

3. Stretch!

“At the end, stretch the upper and lower limbs. But remember: this is just advice, general training. The ideal is always to control a professional, formed and qualified by the Regional Council of Physical Culture,” concludes the professor.