[Harumanbo Harucheonja] Cold Winter... How Should We Walk?

In Seoul, temperatures have dropped to as low as minus 15 degrees Celsius, leading to the issuance of cold wave warnings and continued severe cold. Naturally, this is a time when people prefer staying in warm rooms rather than engaging in outdoor activities in the cold. However, staying indoors for extended periods can lead to decreased physical strength or weight gain, and seasonal depression caused by reduced sunlight exposure can negatively affect health.

Walking is considered the best exercise during the cold winter months. It provides sufficient exercise benefits with just shoes and clothing, without the need for special equipment.

To walk without harming your health, it is essential to pay attention to keeping warm. Since you will sweat while walking, instead of wearing thick clothes indiscriminately, it is better to wear several layers of thin clothes that absorb sweat and allow ventilation, with a windproof outer layer on top. Be cautious when removing clothes during exercise as sudden drops in body temperature can occur.

The best time to exercise is during the warmer part of the day. The period from around 10 a.m. to 2 p.m., when temperatures are relatively highest, is ideal.

There is one thing you must not skip before starting to walk seriously: warm-up exercises. Just as warming up before entering a swimming pool is always emphasized to raise body temperature, outdoor walking in winter also requires sufficient warm-up exercises to relax muscles and ligaments and raise body temperature. On very cold days, you can first do stretching indoors and then warm up again outdoors.

Stretching Before Walking Exercise

Pay attention to your posture while walking. In cold weather, your body may unconsciously hunch over while walking. Keep your gaze about 20 meters ahead and walk with your back straight to ensure proper walking form.

It is also advisable to adjust exercise intensity and duration differently than usual. Lower the exercise intensity slightly but increase the exercise time to ensure safe winter workouts. Excessive sweating during outdoor winter walking can lead to greater heat loss and increase the risk of catching a cold. Exercise to the point where sweat just clings to your body, and if you feel the intensity is insufficient, it is recommended to extend your walking time. Taking a hot shower after long walks is also a good way to prevent heat loss.

However, some people need to be cautious about winter exercise. Those with hypertension, asthma, and osteoporosis are typical examples. Hypertension tends to worsen in winter compared to summer, and sudden exposure to cold air can raise blood pressure further, increasing the risk of cerebral hemorrhage. Nevertheless, since exercise lowers blood pressure and improves cardiopulmonary function, moderate-intensity aerobic exercises like walking are recommended.

Asthma patients should exercise indoors rather than outdoors because cold air can worsen asthma symptoms. Additionally, since this season carries a high risk of injuries such as fractures from falls, osteoporosis patients should also take care to prevent injuries.

This content was produced with the assistance of AI translation services.