The best time to start a diet is before the cold weather! Try exercising here for just 30 minutes❗

People who go for walks or runs outside after work tend to gain weight in winter. This is because they dislike the cold and do not exercise as usual, leading to reduced calorie expenditure. Although winter is often called the 'season of gaining weight,' in fact, there is no better time for dieting than winter. If you can endure the cold weather and just exercise, you will lose weight more effectively.

◇In winter, when basal metabolic rate increases, it is advantageous for dieting. The reason why weight tends to decrease easily in winter is because the basal metabolic rate (the minimum energy required to sustain life) increases. When the weather gets colder, our bodies burn body fat to generate more heat. During winter, the basal metabolic rate is about 10% higher than in summer. It can be considered as using about half a bowl of rice worth of calories more. In fact, a study from the University of Sydney in Australia found that just 10 to 15 minutes of exposure to temperatures below 15°C had a dieting effect equivalent to about an hour of exercise.

Exercising under these physical conditions results in faster calorie expenditure compared to other seasons, even with the same amount of exercise. People who regularly exercise and are accustomed to burning fat through physical activity experience particularly significant weight loss effects during winter workouts. ▲Perform aerobic exercise three times a week for at least 30 minutes each session ▲Engage in strength training twice a week, doing 2-3 sets per session (10-15 repetitions per set).

◇ Wear multiple layers of thin clothing and always do warm-up exercises indoors. However, winter weather is indeed unfavorable for exercising. In cold places, the body tends to stiffen easily. Moving the body recklessly can lead to injuries. When exercising outdoors in winter, special attention must be paid to insulation. It is better to wear several thin layers of clothing rather than one thick set. The air pockets between the layers help prevent body heat from escaping easily. It is also much more comfortable to move freely this way. Be sure to wear ear muffs, gloves, and a scarf. Always warm up your body before exercising. It is recommended to do warm-up exercises indoors before starting serious outdoor exercise.

Winter exercise has its own advantages, but elderly people and those with chronic illnesses should avoid it. Cold weather causes blood vessels to constrict, which can put a strain on the body. People with hypertension are particularly vulnerable to increases in blood pressure caused by temperature changes, so extra caution is necessary. It is known that for every 1-degree drop in temperature, systolic blood pressure rises by about 1.3 mmHg and diastolic blood pressure by about 0.6 mmHg. Elderly individuals and hypertensive patients should avoid exposure to cold weather as much as possible and exercise indoors in a warm environment.

<Source: Health Chosun>