Winter Sports & Adventures Trending in 2025
Exercise in winter is more comfortable because the ambient temperature is lower and sweating is reduced (the body doesn't need to work hard to dissipate heat). You can increase the intensity slightly, choosing aerobic exercises with low range of motion and high calorie consumption.
Young people can choose high-intensity aerobic exercises like running, which burn more calories. Exercise time should be 10-15 minutes longer than in spring and summer. Explosive anaerobic exercise is less suitable and may cause discomfort in cold weather.
Middle-aged people can choose low-intensity aerobic exercises like brisk walking, jogging, and stair climbing. Middle-aged people generally experience a decline in physical fitness, so don't give up fitness just because you're busy with work.
For the elderly, cardiovascular disease is more common in winter, so exercise should be moderate. It's best to go out when the sun is out or when it's warmer. If you're sweating from excessive exercise, unbutton your clothes and cool down slowly. After exercise, the body consumes more oxygen, and the heart's blood supply demands increase. Elderly people, whose blood vessels are narrowed or arteriosclerosis reduces blood supply, which increases their risk of disease. Therefore, they should reduce their exercise intensity appropriately in winter.
How should I choose food?
- High Energy: This is essential. The more energy you consume, the more energy you need to consume.
- Lightweight: Keep the food you carry as light and small as possible.
- Moderate Amount: Calculate your food intake based on your travel time and pack only enough.
Common Outdoor Foods
- Compressed Biscuits: High in energy and effective for keeping you full. One biscuit with some water can last a full meal. Don't pack too much, as compressed biscuits are dense and heavy, making them prone to irritation and not very tasty. Just two biscuits are sufficient.
- Beef jerky: A luxury and relatively expensive, but rich in protein and provides ample energy.
- Oatmeal: High in calories, rich in protein and carbohydrates, easy to cook, and slightly more expensive than rice.
- Rice: A must-have for those who rely on rice as their staple food.
- Raisins: Containing up to 60% fructose, they provide a quick energy boost and can be enjoyed as a snack.
- Chocolate: High in fat and calories, they're effective for replenishing energy.
- Fruit: They provide vitamins and fructose. Even a shriveled apple can be a welcome relief when you arrive at your destination. Of course, the most direct consequence of vitamin deficiency is dry stools.
- Nuts and dried fruit: Nuts are rich in vitamins, protein, and lipids, providing energy and adding some fun to a tedious journey. Just remember to drink plenty of water.
- Energy Foods: There are many energy gels and bars on the market that are both lightweight and nutritionally comprehensive, but taste is a matter of personal preference.
Keep Warm and Prevent Cold
Cold-Proofing Tips:
- Choose the right time and environment for exercise. Outdoor exercise is not recommended on rainy, foggy, or snowy days (you can opt for indoor exercise or on a balcony instead). On sunny days, wait until sunrise before going out. On windy days, choose a sunny, sheltered area.
- Warm up before exercise. Especially before strenuous exercise, you can warm up and sweat slightly by jogging, doing calisthenics, or using light equipment before diving into your workout.
- Dress appropriately and eliminate sweat promptly. When you first go out, wear plenty of clothing. After warming up, you can remove thick clothing. After exercising, wipe off sweat and put on thick clothing immediately. Wear light, soft clothing, not tight ones.
