In the winter season, adhere to outdoor exercise, can improve the excitability of the cerebral cortex, enhance the central nervous system thermoregulatory function, so that the body and the cold climate to achieve balance, adapt to the cold stimulus, effectively improve the muscle resistance to cold. Therefore, people who insist on winter exercise rarely suffer from diseases such as anemia, cold, tonsillitis, bronchitis and pneumonia. As the saying goes: “winter move a move, less a disease; winter lazy a lazy, drink more medicine a bowl.” The winter in the north is always snow, especially in rural areas, outside the snow drifting, like a dream, the slope can ski, flat land can play snowball. Skiing is the most conducive to improving the body’s balance, but also to exercise your coordination, is a full range of the body’s nervous system to refine and improve, but also to enhance the flexibility of the body. In short, skiing is a full-body sport, in order to bring you the enjoyment of speed, but also in the invisible exercise your body flexibility, to make beautiful and good-looking movements, including smooth slide and braking, are required to cooperate with all the body gum joints to achieve. Therefore, skiing for the human head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and other parts of the body, almost all the joints of the human body, can play a relatively good exercise role. In many places abroad, skiing is also used as a medical treatment to improve joint diseases. In addition, skiing can also enhance cardiorespiratory function. This is the same principle as running exercise. In the fast or even fast movement, the exercise for cardiorespiratory function is obvious. And, this exercise is especially effective in outdoor skiing. In addition, the cold main air is also a test of the body’s oxygen transport system. Because the air is colder, you can’t breathe directly in large mouths, so you must breathe in small mouths, which also in effect exercises the function of cardiovascular contraction, for some people who want to lose weight, skiing is also a good exercise. Data show that a skier with normal speed consumes 734 calories in an hour, which is equivalent to running 9.5 kilometers in an hour of exercise consumption. This is good news for those who want to exercise but are afraid of strenuous physical exertion. However, as with other sports, skiing can cause some injuries if care is not taken and incorrect sports posture is not enough, so you need to listen to your instructor’s guidance when skiing to avoid some unnecessary injuries. In skiing, if you do some dangerous movements or action standards do not meet the norms, the direct consequences will cause damage to the knee and ankle joints. For example, incorrect knee movements in skiing can cause damage to the meniscus in the long run, and in serious cases, tearing of the meniscus. Therefore, it is very important to listen to the guidance of the instructor in the ski resort and adopt the correct posture for skiing. The winter in the south, it can not see the north of the silver, ice and snow; also can not see the west of the miles of desert, quiet no one. The winter in the south is always just a depressed color. The day is very cold and cold, but without a trace of wet, soaked into the marrow of the cold as if to draw away all the warmth of the body, in this case, outdoor sports winter exercise to enhance physical fitness, disease prevention is a great role. For example, playing shuttlecock, you can see many people playing shuttlecock in the park in winter. The superiority of playing shuttlecock is incomparable to other sports activities, it is easy to do, affordable, and not limited by the site, indoor, outdoor, on campus, off campus, parks, playgrounds can carry out shuttlecock activities, even if the snow, sweep out a flat area can also be active, as long as there is a flat area. There is also no limit to the number of people who can play shuttlecock. The amount of exercise can be large or small, and can be performed or competed. Shuttlecock is an activity that is faster, more enduring and more technical. Compared to other sports, it is unique in that it has a special function in regulating the dominance of the eyes, brain, nervous system and limbs. It is mainly done by using the lower limbs to do pick-up, drop, jump, bypass, kick, etc. It can make all parts of the body such as feet, legs, waist, neck, eyes, etc. to be exercised. One of the most significant differences is that its movement allows the joints of the human body to be swung laterally, driving the most sluggish parts of the body, thus greatly improving the flexibility of each joint and the flexibility of the body. Long-term shuttlecock kicking also enhances cardiorespiratory function and promotes blood circulation and metabolism. Shuttlecock requires accurate technical movements, so that the shuttlecock can not land in the air, each action must be completed in an instant, so that the human brain will be highly concentrated and focused, thus eliminating distractions, so that the shuttlecock kicker feels physically and mentally relaxed, unlimited energy. Shuttlecock is particularly helpful for diabetics. Due to high blood sugar and lack of exercise, the lower extremities of diabetic patients will gradually atrophy. The shuttlecock is mainly a leg and foot exercise, which leads to blood circulation throughout the body, which plays an important role in blood sugar regulation. In addition, chronic diseases such as cervical spondylosis, lumbar disc protrusion, headache, eye discomfort, shoulder and neck disease and sciatica also play a very good role in relieving. No matter what kind of exercise is taken, before exercising in winter, be sure to do a full preparation activities. Because of the low temperature at this time, the body surface vascular contraction in the cold, blood flow is slow, muscle viscosity increased, ligament flexibility and joint flexibility is reduced, it is easy to occur sports injuries. Preparatory activities can be jogging, face rubbing, nose bathing, patting the whole body muscles, moving the arms and squatting, etc. Especially before swimming in winter, there must be sufficient preparatory activities, through jogging, whole body massage and other methods, mobilize the functional activities of all parts of the muscles, improve the excitability and responsiveness of the central nervous system. Exercise should be small to large, gradually increase the amount of exercise, especially running. It is not suitable for sudden and violent long-distance running, must have a break time trotting, limbs and joints, to be adapted to the muscle and then increase the amount of exercise. Through the exercise, feel the whole body strength, relaxation, spirit, physical and mental function, appetite, good sleep, that this period of exercise is appropriate; if you feel weak, can not lift the spirit, fatigue, appetite reduction, aversion to exercise, we should pay attention to reduce the amount of exercise, or switch to another type of exercise exercise. Exercise ventilation should be taken nasal suction mouth exhale. Because the mucous membrane of the nasal cavity has blood vessels and secretions, can play a role in heating the air sucked in, nasal hair and nasal secretions can block the dust and bacteria in the air, the respiratory tract to play a protective role. With the increase in exercise, only by nasal inhalation feel suffocated, available mouth to help inhalation, mouth should be half open, tongue rolled up, against the palate, so that the air from the teeth in and out. Winter exercise is a positive measure to deal with the cold, but should pay attention to: a. Preparatory activities should be adequate, to be hot after taking off some clothes, and then increase the amount of exercise; b. Do not be too strenuous exercise, to avoid sweating profusely; c. After exercise, to dry sweat, if underwear has been wet, should return to the room as soon as possible to change into dry clothes.