Convincing yourself to workout especially during winter season is a testament to your dedication towards fitness. While you may be competing with the urge to stay in the comfort of your sheets and the need to keep a consistent routine of working out, many people look for a middle ground and opt to work out indoors. Just because the temperature drops doesn't mean you have to confine your workouts indoors. Exercising outdoors in cooler weather can be both enjoyable and beneficial, provided you take the necessary precautions.

Why Exercising In Winters Is Better

Even when temperatures dip into the 30s and 40s, activities like walking, running, and cycling can still be enjoyed outdoors. In fact, colder weather can have surprising advantages and many people don’t even venture outside to find out about them. According to Harvard Health Publishing, we learned that lower temperatures can improve endurance because your heart doesn't have to work as hard, you sweat less, and expend less energy, leading to more efficient workouts. Studies also suggest that cold-weather exercise can help you convert white fat like the ones found in the belly and thigh fat into calorie-burning brown fat. Additionally, exposure to sunlight during winter workouts can help combat seasonal affective disorder (SAD). However, people who have certain health conditions like asthma or heart problems should consult their doctor before engaging in cold-weather exercise and follow the advice given to them without fail.

How Should One Prevent Hypothermia and Injuries?

However, exercising in cold weather increases the risk of hypothermia which means that your body gets an abnormally low body temperature. If you start experiencing intense shivering, extreme fatigue, slurred speech, or loss of coordination, you need to seek immediate medical attention. Always inform someone of your outdoor plans and carry a fully charged phone, if you are absent for too long, your guardian can reach you and in case you do not pick up, they can keep a note of it and find help. Cold muscles are also more susceptible to strains and injuries, making a proper warm-up essential, people try to avoid it to cut time, but you are just putting yourself up for harm. Avoid static stretches before exercise; instead, opt for dynamic stretches that involve movement to loosen joints, increase blood flow, and warm up muscles. for example, you can try arm circles, arm swings, high steps, and lunges.

Tips To Stay Safe During Winter Workouts

Layering for Warmth and Comfort

Dressing in layers is very important when it comes to regulating body temperature. Start with a moisture-wicking base layer, then add an insulating layer like fleece or wool, and finish with a waterproof, breathable outer layer. Avoid cotton, as it retains sweat and can make you colder.

Protecting Extremities

Protecting your head, hands, and feet is vital, as blood flow is concentrated in the core. These are sensitive areas that can carry cold to your core. Always wear warm gloves, preferably lined with wool or fleece, and thick, warm socks. Wear a hat or beanie to prevent heat loss from your head and protect your eyes with sunglasses.

Sun Protection and Hydration

Even in winter, sun protection and hydration are essential many people believe that you only need it to avoid tanning, but that is not the case. Apply sunscreen with an SPF of 30 or higher, even on cloudy days, and use lip balm with SPF. Drink water before, during, and after your workout, as cold air can suppress thirst.

Choosing Safe Routes and Footwear

Choosing safe routes and wearing appropriate footwear can prevent slips and falls if you see that your usual route has water or some icy layers, avoid it.. Choose routes with good footing and clear pathways. Wear shoes or boots with good traction and consider using walking poles for added stability on potentially slippery surfaces.

Prioritizing Safety

Always listen to your body and prioritize safety during cold-weather exercise, while the mindset of pushing your body past its limits is understandable, during winter season you need to be more aware. If you feel too cold, lightheaded, or experience any discomfort, stop your workout and warm up immediately. Safety should always be the primary concern during outdoor activities.

If staying sharp as you grow older is the goal, skipping leg day may not be the best idea. New findings suggest that your brain could benefit just as much as your body from squats and lunges.

A long-term study, first published in Gerontology by Karger Publishers, tracked older female twins for ten years to explore the link between leg strength and cognitive health. The results were clear: participants with stronger legs at the beginning of the study experienced far slower cognitive decline than those with weaker leg muscles.

To understand this connection better, we spoke with Dr. Indramani Upadhyay, MPT (Ortho), HOD – The Center for Knee & Hip Care, Vaishali, Ghaziabad, who shared his insights on the subject.

The Leg–Brain Connection

When we think about keeping the mind sharp, the usual suggestions include solving puzzles, reading, or practicing meditation. Yet growing research shows that one of the strongest ways to support brain health actually starts with the legs. As per Dr Upadhyay, strong leg muscles do more than keep us steady, they play a vital role in protecting memory, learning, and overall cognitive function.

Because the leg muscles are the largest in the body, every time they are put to work they send powerful signals that influence brain chemistry, circulation, and even the growth of new cells. Studies highlight several key benefits:

• Better blood flow: Leg-focused exercises improve circulation, delivering oxygen and nutrients the brain relies on.
• Myokine release: Contracting muscles release proteins known as myokines, which travel through the bloodstream and support nerve health and brain adaptability.
• Neurogenesis boost: Weight-bearing moves like squats and lunges may encourage the growth of new neurons in the hippocampus, the region responsible for memory and learning.
• Stress balance: Physical activity in the legs helps regulate hormones, easing inflammation and reducing stress—two major factors linked to cognitive decline.

Which Leg Exercises Boost Brain Health?

Dr Indramani explains that keeping your legs active does far more than build strength or tone muscles, it also supports brain health. Here are some of the most effective exercises:

1. Strength Training (Squats, Lunges, Step-Ups)

Movements that use your body weight or added resistance work the largest muscle groups in the legs. These exercises not only build muscle and protect bone health, but they also trigger the release of growth factors that sharpen memory and learning.

2. Walking and Jogging

Brisk walking or light jogging are simple yet powerful ways to improve cardiovascular fitness. Better circulation means more oxygen-rich blood reaches the brain. Walking outdoors adds even more value by lowering stress and boosting focus.

3. Cycling

Whether on a road bike or a stationary one, pedaling engages the legs continuously, keeping endurance and blood flow steady. Research links cycling to better reaction times, sharper executive function, and a lower risk of age-related cognitive decline.

ALSO READ: Ebola Outbreak: Why African Countries Are Disproportionately Impacted By The Disease?

4. Yoga Poses (Tree, Chair, Warrior Stances)

Balance-focused yoga postures recruit the legs while also improving flexibility and coordination. This mindful movement helps ease anxiety, sharpen concentration, and strengthen the mind-body connection.

Putting It All Together

The most effective routine is a balanced one: strength training two to three times a week, daily walking or cycling, and yoga for flexibility and balance. Together, they create a foundation that protects both body and brain.

Your legs are more than just a means of movement. They are engines that power your mental resilience. Keeping them strong is an investment not only in mobility but also in memory, focus, and long-term brain health.

Cancer affects millions of people worldwide. No matter how careful you are or how healthily you live, cancer may catch you with you sooner or later. Breast cancer is the one of the leading causes of death in women and it was estimated to have caused 670,000 deaths globally and it also the most unpredictable. While there has been research done on it, according to the World Health Organization, half of the breast cancer occurs in women with no specific risk factor other than sex and age.

However, rehabilitation is also very possible, and many people have beaten the odds by surviving breast cancer. When someone goes into cancer remission, they are given some specific treatments so that the cancer does not come back. However, many times it is not as effective.

To find out better ways to keep cancer away, researchers looked into exercising, and focused one fitness program that could prove useful.

The August 2025 study, published in Breast Cancer Research and Treatment journal, suggests that exercising may directly help suppress the growth of breast cancer cells. The research involved 32 women who'd survived breast cancer and found that a single session of high-intensity interval training (HIIT) or weightlifting changed their body's chemistry.

Afterward, their blood contained higher levels of certain molecules that helped put the brakes on laboratory-grown breast cancer cells. This research adds to growing evidence that exercise is a powerful tool for cancer survivors.

How Exercise Works Against Cancer

For years, doctors have known that cancer survivors who exercise are less likely to have their cancer return. This new study helps explain why. When we use our muscles, they release special hormones and biochemicals called myokines into our bloodstream. These myokines are believed to be the body’s natural cancer fighters. In the study, blood taken from the women after they exercised was added to live cancer cells in a lab. The results were clear: the blood from both groups reduced cancer cell growth by 19% to 29%.

What Kind of Exercise is Best For Breast Cancer?

The study compared two types of workouts: HIIT and weightlifting. Both helped, but the blood from the women who did HIIT had a greater effect on the cancer cells, reducing their growth more significantly. This suggests that more strenuous, high-intensity workouts may be more effective at releasing the beneficial myokines, especially a key protein called IL-6. The study found that IL-6 levels were significantly higher in the HIIT group immediately after their workout.

This research has major implications for how we view exercise. It’s no longer just a "nice thing to do" to feel better; it's increasingly being recognized as a powerful tool in cancer treatment. The study's authors believe exercise could be a "first-line treatment" in its own right, alongside traditional therapies like chemotherapy and radiation. If you are a cancer survivor, you should talk to your oncologist before starting a new workout routine, but this study offers a hopeful message that working out can be a simple, accessible, and effective way to improve your health and cut the risk of cancer returning.

Ancient Japanese samurai were known for their discipline, precision, and ritualized approach to life. Now, researchers suggest that their deliberate movements may offer a surprising benefit for modern-day seniors, helping them stay strong, steady, and less prone to falls.

Ancient Samurai Practice Meets Modern Science

A randomized controlled trial from Tohoku University in Japan explored the benefits of Rei-ho, an ancient mindful practice of physical etiquette that involves slow, precise movements like sitting, standing, and walking. The findings were published in the Tohoku Journal of Experimental Medicine. Researchers found that just five minutes of Rei-ho a day can significantly improve knee strength, a crucial factor for mobility and fall prevention in older adults.

"Knee extension strength, the force used to straighten the knees, is a key measure of mobility and daily functioning," explains exercise physiologist Ayaka Ogasawara. "These exciting results suggest that Rei-ho may help seniors maintain their independence."

The Study: Small Effort, Big Gains

Researchers recruited 34 healthy adults over the age of 20, all with no prior experience in Rei-ho. Participants were split into two groups, one group continued their usual daily activities, while the other practiced 20 to 22 Rei-ho squats and sit-to-stand exercises for five minutes a day, four days a week.

After three months, the results were striking. The Rei-ho group showed a 25.9% increase in knee extension strength, compared to just 2.5% in the control group. Such a dramatic improvement in such a short time is encouraging, particularly since stronger knees are linked to better balance and a lower risk of falls.

Although the participants were not seniors, the researchers believe the results could be even more beneficial for older adults, whose lower-limb strength tends to decline more rapidly with age.

Why Lower-Body Strength Matters

As we age, muscle mass and strength naturally decline, a condition known as sarcopenia. This loss is most pronounced in the lower body, which can lead to frailty, poor balance, and an increased risk of falls.

"In recent years, the decline in muscle strength and physical fitness has become a significant public health concern," the researchers write. "The problem is worsened by sedentary lifestyles, making it all the more important to find simple, low-risk interventions that work."

Rei-ho fits the bill perfectly. It uses only body weight, involves slow, controlled motions, and minimizes the risk of injury or spikes in blood pressure that can occur with more intense workouts.

More Than Just Exercise: A Cultural Connection

This is not the first time ancient practices have been found to benefit modern health. Traditional martial arts, yoga, and tai chi have all been linked to improvements in strength, flexibility, and mental focus.

"We think it’s valuable that people outside Japan who want to try Rei-ho would not only improve their health but also experience a unique part of Japanese tradition," says exercise physiologist Akira Sato.

While the study was relatively small and relied on participants to practice without supervision, the findings are promising. For seniors looking for a simple, low-impact way to protect their mobility, Rei-ho offers a unique blend of mindful movement and functional strength training.

In just five minutes a day, following the deliberate movements inspired by samurai tradition might help keep knees strong, reduce fall risk, and allow older adults to stay active and independent for longer.