When children engage in physical exercise during the winter, what exactly should they pay attention to? Yesterday, a reporter interviewed Sun Yuanxin, the head of the Safety, Physical Education, and Health Section of the Xigang District Education Bureau. He explained that due to the cold weather and the fact that most children are in a period of growth, it is crucial to adopt scientific methods during winter exercise. Otherwise, winter exercise may not improve health and could even lead to physical harm, causing colds and illnesses.
Exercise in winter with nose breathing to filter germs
For primary and secondary school students, winter physical exercise can not only promote blood circulation and enhance physical fitness but also build mental resilience. Long-term persistence will certainly be greatly beneficial. However, with the arrival of winter and the dropping temperatures, many students get injured or catch colds during physical exercise. According to surveys, this is mainly caused by two reasons: students immediately remove thick clothes at the start of morning exercise, leading to catching a cold, and the poorer air quality in winter compared to other seasons, combined with the habit of breathing through the mouth during exercise, which allows "illness to enter through the mouth."
Choosing a sunny, wind-sheltered place for exercise is best
Sun Yuanxin introduced that before exercising in winter, one should prepare with the "Four Choices": First, choose appropriate clothing, wearing soft, warm clothes and suitable sports shoes; second, choose a good warm-up activity, generally simple calisthenics, running, and other limb exercises are suitable; third, choose a good venue, do not exercise in smoggy or polluted air, but choose a sunny, wind-sheltered place for exercise; foggy weather is not suitable for outdoor exercise. Fourth, choose a good time for exercise. The air quality in the early morning of winter is worse than in other seasons, so it is not advisable to exercise too early or too late.
He reminded that especially when running, the knees should be slightly bent, not straight, to provide a cushioning effect for the knee joints. Additionally, when overtaking while running, one should learn to do so on the outside (right side of the track) to avoid collisions and falls. When choosing a running venue, he suggested avoiding asphalt roads and concrete surfaces to prevent various strain symptoms.
Do not remove outer clothing immediately when starting to exercise
During exercise, children should also follow the "Seven Points of Attention": First, adhere to the principle of gradual progression. Start slow and simple, gradually increasing the intensity and density of the activity. Second, develop the habit of breathing through the nose. The nasal passages have many hairs that can filter the air, protecting the trachea and lungs from dust and germs. Third, always pay attention to safety. Do not play or roughhouse, avoid pushing, shoving, or other dangerous behaviors, and do not bring hard objects to exercise. Fourth, pay attention to the exercise load. Reasonably arrange the amount of exercise according to your physical condition; avoid intense activities for short periods and excessive sweating. Fifth, pay attention to cold protection and warmth. Do not remove outer clothing immediately at the start of exercise to avoid catching a cold; gradually remove layers as the body warms up. Sixth, students who are physically weak or have chronic illnesses should follow their doctor's advice, exercise reasonably and moderately, and avoid overexertion. Seventh, very young children should be supervised by a parent or teacher during exercise.
Do not drink large amounts of cold water after exercise
Sun Yuanxin also specifically reminded that exercise should be postponed if one has just eaten, is hungry, or is fatigued; it is not advisable to engage in intense exercise soon after recovering from an illness, and it is best not to exercise when one has a cold. During exercise, do not drink large amounts of water to avoid discomfort to the body and stomach. If symptoms of physical discomfort, such as muscle strains or joint sprains, occur, stop the exercise promptly and seek treatment.
After participating in winter exercise, primary and secondary school students should not let their guard down. Sun Yuanxin reminded children to also follow the "Three Musts" after winter exercise: First, adjust breathing. Perform muscle relaxation exercises to avoid muscle strains. Second, drink warm water; it is not advisable to wash the face or rinse the head with cold water immediately. Third, keep warm promptly. After exercising, wipe off sweat and put on clothes immediately to prevent catching a cold.