How to run safely and effectively in winter.

Start your day with health news; you can also check out these other articles: Doctors share tips for swimming in winter; Is it better to shower in the morning or evening?; Recommendations for safe heating during cold weather...

Discover the unexpected benefits of running in winter.

A recent study by American scientists has found that running in winter actually offers many benefits.

Many runners are hesitant to run in cold weather, but research has concluded that running in low temperatures can also be highly effective.

Compared to running in the summer, running in the winter can help burn more unhealthy fat, lead to greater weight loss, and make you feel better overall.

Running in colder weather can help burn more bad fat and lead to greater weight loss.

Dr. Joshua Blomgren, a sports medicine specialist at RUSH University (USA), explains: "Even in cold weather, I encourage everyone to continue running outdoors safely. Exercise is medicine, even in winter."

Running in winter offers many benefits, including:

It creates less heat stress. Running in cold weather creates less heat stress on the body, which can make running in winter easier than running in summer. Higher body temperatures are associated with exertion, stressing the heart, lungs, and metabolism.

Boosts metabolism. Running in cold weather helps the body boost metabolism and maintain a healthy weight.

Boost your mood. Seasonal affective disorder occurs when there is less sunlight. Running in the winter releases feel-good chemicals like serotonin and endorphins. Readers can find more information about this article on the health page dated December 29th .

Doctors share tips for swimming in winter.

When swimming in winter, it's important to choose appropriate clothing such as thermal wear, warm up your body before swimming, and avoid jumping into the water suddenly.

Dr. Ho Thanh Lich, Deputy Head of the Intensive Care and Emergency Department at Nam Saigon International General Hospital, shared that swimming is a sport for people of all ages, helping to improve both physical and mental health. Regular swimming helps increase strength, improve sleep quality, stimulate positive thoughts, improve blood circulation, supply oxygen to body parts, and maintain a healthy weight…

Children are swimming at a pool in Thu Duc City, Ho Chi Minh City.

However, when the weather turns cold, swimming can pose a risk of heatstroke, so we need to be aware of a few things to ensure our safety when swimming in cold weather.

Choose the right swimwear . A thermal swimsuit (wetsuit) is considered the perfect choice for keeping warm while swimming in winter. In addition, you should also prepare a swimming cap, goggles, etc.

Warm up thoroughly before swimming. Warming up before swimming is extremely important, especially in cold weather. Warming up helps to heat up the body, activate muscles, and minimize the risk of cramps.

Do not jump into the water suddenly. Absolutely do not jump into the water suddenly because cold water will cause shortness of breath and thermal shock. This is very dangerous and can lead to stroke. The rest of this article will be on the health page on December 29th .

The doctor finally clarified: Is it better to shower in the morning or in the evening?

Dr. Jason Singh, a physician in Virginia (USA), posted a video on TikTok this week discussing whether it's best to shower in the morning or evening.

Most people shower every day, but the best time of day to shower is still a subject of debate.

According to Dr. Singh, showering in the evening can improve sleep quality, wash away pollutants, and moisturize dry skin .

Taking a shower in the evening has more benefits.

In a video that has garnered over 688,000 views, Dr. Singh said: "Generally, showering in the evening has more benefits."

Mr. Singh suggests that taking a warm bath triggers the release of the sleep hormone melatonin, signaling to the body that it's time to sleep. In the hours leading up to bedtime, the body naturally cools down, making it easier to fall asleep. Taking a warm bath and then drying off mimics this process.

A 2019 meta-analysis of 17 studies found that taking an evening shower at a temperature between 40 and 42.5 degrees Celsius can lead to better sleep quality.

Taking a shower close to bedtime can also help you feel cleaner before you get into bed.

Dr. Singh says: Taking a shower in the evening helps wash away the dirt accumulated throughout the day, which could be environmental pollutants, sweat, or body odor. Start your day with health news to read more in this article!

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