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.

Playing sports as a teenager may reduce your risk of breast cancer in the future, a Breast Cancer Research study shows.

Researchers from New York, US and Toronto, UK have discovered that young girls who play sports, whether organized such as dance and football or unorganized for at least two hours in a week showed lower breast water content, which can stop the growth of cancerous cells and prevent cell damage.

Rebecca Kehm, Assistant Professor of Epidemiology at Columbia Mailman School of Public Health. noted of the results: “The importance and urgency of this research are underscored by the rising incidence of breast cancer in young women and the alarmingly low levels of recreational physical activity observed both in this study and among adolescents globally.

“Our findings suggest that recreational physical activity is associated with breast tissue composition and stress biomarker changes in adolescent girls, independent of body fat, which could have important implications for breast cancer risk.

The scientists also found that teenage girls around the age of 16 who were involved in physical activity has low oxidative stress in their urine, indicating that their body has a healthy balance between free radicals (unstable molecules) and antioxidants.

Why Is Low Breast Water Content Good For You?

In adult women, about 50 percent of the mass in normal breast tissues is made of water. Multiple previous studies have shown that cancerous breast tumors contain 1.6 times more water and significantly low fat than healthy levels.

This can lead to increased cellular hydration in the breast which can pave the way for excessive cell division, alters tissue structure and can impact metabolism, making water a key factor in tumor characteristics and progression.

Read More: India Loses A Woman To Breast Cancer Every Eight Minutes

Additionally, excessive breast water content also changes the tissue's physical properties which can lead to swelling which can increase breast size by more than a cup size, a feeling of fullness, tightness, heaviness, skin thickening, or a "peau d'orange" (orange peel) appearance.

Low water content acts as an indicator of low breast density and oxidative stress-related biomarkers in the urine, which signals a healthy amount of antioxidants in the body and cell growth as well as death is occurring at a normal, healthy rate.

Is Breast Cancer On The Rise In India?

One factor that sets India apart is the age at which women are affected. Almost half of all breast cancer patients in the country are younger than 45. This is a much higher proportion than seen in many Western nations, where the disease is usually detected later in life.

Moreover, sedentary habits, excessive consumption of processed foods as well as alcohol and smoking promotes obesity and hormonal changes which pave the way for breast cancer development.

The researchers noted in the study that they are yet to conclude how playing sports can reduce breast water content and oxidative stress.

Knee problems are increasingly common as people grow older, often becoming a silent barrier to independence and mobility. Strong, healthy knees are essential for everyday movements like walking, climbing stairs, sitting, and standing. According to Dr Rakesh Nair, consultant knee replacement surgeon at Zen Multispeciality Hospital, Chembur, caring for your knees early can make a lasting difference to your quality of life.

Why Knees Weaken With Age

As we age, natural wear and tear begins to affect the knee joints. Cartilage that cushions the knee gradually becomes thinner, muscles around the joint weaken, and flexibility reduces. These changes can lead to pain, stiffness, and discomfort that interfere with daily routines. Conditions such as osteoarthritis become more common, where the protective cartilage wears down over time.

Other factors can speed up knee damage. Previous injuries, excess body weight, poor posture, lack of physical activity, and weak muscles around the knee increase the strain on the joint. Reduced joint lubrication and ligament weakness also add to the problem, making knees more vulnerable to pain and instability.

Warning Signs You Should Not Ignore

Knee issues often start subtly but tend to worsen if ignored. Common symptoms include pain while walking or climbing stairs, stiffness after sitting for long periods, swelling, or a cracking sound during movement. Some people notice reduced flexibility or a feeling that the knee might give way, increasing the risk of falls.

These symptoms are not just minor inconveniences. They are signals that the knee joint needs attention and care.

How Knee Problems Can Affect Daily Life

If left unmanaged, knee problems can progress and significantly limit mobility. Persistent pain may lead to reduced movement and dependence on others for simple activities like getting up from a chair, bending, or even walking short distances. Severe arthritis can cause joint deformity, muscle weakness, and a noticeable decline in overall quality of life.

In advanced stages, basic activities such as bathing, standing, or walking can become difficult. Many individuals eventually require knee replacement surgery to relieve pain and restore mobility.

Treatment Options Based on Severity

Treatment depends on how advanced the knee problem is. Early-stage knee pain can often be managed with pain relief medicines, physiotherapy, and supportive knee braces. Strengthening exercises help support the joint, while weight management reduces pressure on the knees.

In cases where pain and stiffness become severe and daily life is affected, a doctor may recommend knee replacement surgery as a long-term solution.

Daily Habits To Keep Your Knees Healthy

Protecting your knees starts with simple lifestyle choices. Maintaining an optimum weight through a balanced diet and regular exercise is crucial. Aim for at least 45 minutes of physical activity daily. Low-impact exercises such as walking, swimming, and cycling are gentle on the knees and help keep them strong.

Stretching every day improves flexibility and reduces stiffness. Avoid rigorous activities that cause pain or put excessive pressure on the knees. Be mindful while lifting heavy objects and use proper form to prevent strain. Maintaining good posture while sitting and standing also helps reduce unnecessary stress on the knee joints.

Taking charge of your knee health today can help you stay active, independent, and pain-free as you age.

Should teens be lifting weights? This is a question many people wonder, and Cara Natterson, a pediatrician, finally has answers! "Tweens and teens should not be lifting heavy weights, but they absolutely can do resistance training. There is an important difference between the two," she says.

In an Instagram video, shared by the account @less.awkward, which is ran by Natterson, and Vanessa Kroll Bennett, Natterson explains that during puberty, "the body is flooded with hormones like testosterone, estrogen, progesterone, and growth hormone, which together trigger the release of IGF-1, a key driver of growth spurts and cartilage development".

Also Read: Measles Outbreak Confirmed In Two South Carolina College

So, What Happens When A Teen Trains?

“When kids are growing rapidly, the cartilage around their bones is actually weaker than the bone itself, which makes them more vulnerable to injury during weight lifting," she points out. She further explains that in peak growth phases, bones are still mineralizing. They form a scaffold first and fill in later, which means the bones are porous and easier to injure at this stage.

“The most vulnerable part of a growing bone is the growth plate, which sits at the ends of long bones and is the weakest point when it comes to fractures.” Natterson says that if a child gets injured during weight lifting or even sports, the growth plate is often where that injury occurs. This is why kids should not be bearing heavy weights until they are done with their growth spurts, she says. However, she points out that this "does not mean they should avoid strength-building altogether".

“Resistance training, where children use their own body weight, is not only safe but encouraged. Even five, six, and seven-year-olds can do it," she says.

Also Read: Have You Also Noticed Suddenly Becoming Lactose Intolerant? Nutritionist Explains Why

What Is Resistance Training?

Exercises like push-ups, pull-ups, sit-ups, squats, and anything that makes one use their own body weight is safe. Natterson says, “Exercises like push-ups and pull-ups strengthen muscles and improve bone density without putting excessive pressure on weak cartilage, thin bones, or growth plates.”

For more impact, one can use resistance bands. While people also use dumbbells, barbells, and kettlebells, Natterson recommends to avoid any weights during the growth spurt.

Here Are Some Examples Of Resistance Training That One Can Do Without Lifting Weights

Chest Press

• Wrap your resistance band behind your back.
• Hold both ends with your hands and start with your arms at your side.
• Bend your elbows and push the band in front of you.

Bicep Curls

• Stand on the resistance band and hold both ends in hands.
• With your arms extended by side, pull your hand up, keep elbow bent at side.
• Do it with one or both arms.

Squats

• Stand on your resistance band and grab both ends with your hands.
• In a squat position, hold the bands but do not lock your arms.
• Extend your knees until you are in a standing position.

Pull Ups

• Grip a bar with hands shoulder width apart.
• Start with a full hang, then pull your body up by squeezing your shoulder blades down and back until your chin clears the bar
• Then lower down the control and keep your core engaged.

Push Ups

• Start is high plank with hands wider then shoulders.
• Keep your core tight and body in a straight line from head to heels.
• Lower your chest towards the floor by bending elbows to 90 degrees.
• Push back up powerfully to the starting position, maintain a rigid core and straight back throughout.