Although the winter is cold, we still need to adhere to exercise, with reasonable methods, to enhance the body’s resistance to disease, so as to improve the efficiency of work and study. However, if the exercise method is not appropriate, and easy to happen cold and flu, muscle strains, chronic disease relapse. So, how should winter exercise? First, the warm-up before exercise is indispensable. Winter exercise, due to the cold weather, muscle contraction leads to poor stretching performance, if the body is not ready to suddenly overload the stimulation, it is easy to cause muscle, ligament strains and tears. After a muscle strain occurs, there will be local pain, pressure, swelling, muscle tension, spasm, dysfunction and other phenomena, and in severe cases, subcutaneous bleeding and other symptoms. Therefore, be sure to warm up, warm-up exercises can promote the body’s blood circulation, so that the body’s various organs and systems from a quiet state into the state of movement, adapt to the needs of fitness exercise, through brisk walking, jogging, stretching exercises, etc., so that the body is warmed to a slight sweat, and then plunge into a variety of sports, beware of sports injuries. Warm-up time is generally controlled at about 15~20 minutes. Second, gradually increase the amount of exercise. Winter cold, body fat content than other seasons have increased, weight and body circumference correspondingly increased, therefore, winter exercise can be appropriate to improve the intensity and strength of exercise, increase the number of groups and times, while increasing the content of aerobic exercise, the corresponding extension of exercise time, to improve the function, consumption of body fat, to prevent excessive fat accumulation. However, winter is a high season for heart disease. If a large amount of exercise is suddenly performed, it will cause additional stress on the heart and a decrease in blood supply capacity, resulting in a lack of oxygen to the body and increasing the chances of morbidity. Therefore, the first low-intensity aerobic exercises, gradually transition to strength training, after strenuous exercise to slow walking and other exercises to restore the stability of blood pressure. Third, outdoor exercise to prevent cold and keep warm. Winter exercise, according to the outdoor cold changes to increase or decrease clothing, the exposed hands, face, nose and ears and other parts, in addition to frequent rubbing, rubbing to promote local blood circulation, should also be smeared with an appropriate amount of antifreeze cream, anti-cold cream, grease, etc. to prevent skin frostbite. In addition, the winter climate is cold, and sometimes windy, do not breathe heavily when exercising, but should use the nasal or oral-nasal mixed breathing method to reduce the cold air on the respiratory tract of adverse stimuli. Fourth, it is necessary to prevent colds. Whether indoors or outdoor exercise, it is necessary to prevent colds. Because of the large temperature difference between indoor and outdoor, when exercising, if you want to reduce clothing, do not take off too much at a time, and wait for the body to fully heat up before gradually reducing clothes. In addition, after sweating should pay attention to warmth, timely sweat dry, change to sweaty sportswear, shoes and socks, do not wear wet clothes for a long time, while wearing clothes and hats to prevent heat loss. Finally, finishing relaxation can not be forgotten. After winter exercise, in order to make the body from the movement state transition to a quiet state, must do finishing relaxation exercise. The finishing relaxation exercise after exercise helps to relieve muscle spasm, strengthen the discharge of waste after exercise and relieve exercise fatigue.