“Winter move a move, less a disease, winter lazy a lazy, more medicine a bowl”. Appropriate winter refining can enhance physical fitness, resist the onslaught of disease, but if the exercise is not law, not only affect the exercise effect, but also may cause damage to the body. Winter exercise should follow the three principles to master the three skills. Three principles: the right time, moderate, with the adaptation process. First of all, the right time. Chinese medicine believes that spring, summer, autumn harvest, winter storage. In order to adapt to the winter climate and maintain the body’s closed function, winter health should advocate early to bed and late to rise, as the “Nei Jing” said “early to bed and late to rise, must wait for daylight”. Therefore, winter exercise time should be selected after sunrise, afternoon or evening, for the middle-aged and elderly groups, winter morning exercise is likely to cause stroke or sudden death, must pay special attention. Secondly, it should be moderate. In winter, the human yin and Yang are in a state of convergence, so winter sports should pay attention to “winter storage”, the amount of exercise should not be too much to prevent excessive sweating, Yang depletion, fluid damage, fatigue, colds, dizziness, cold hands and feet and other symptoms, and even the occurrence of colds and other diseases. Three to have the adaptation process. As the human body in winter, muscle, joint tissue mobility is reduced, sudden movement is very easy to cause muscle, ligament and joint injury, so exercise before the warm-up activities must be done, can be used jogging, patting the whole body muscles, moving arms and other activities, mobilize the body parts of the functional activities, so that the body to adapt to the state of movement, reduce the occurrence of sports injuries. The amount of exercise should be gradually increased from small to large, step by step. Three skills: choose the project according to time, master breathing, pay attention to post-exercise care. 1, according to the time to choose the project: in general, 6:00 a.m. to 9:00 a.m., can be appropriate for jogging or playing tai chi and other less intense exercise. 3 pm to 6 pm, is the best time to exercise in winter, you can properly choose ball, long-distance running, rope skipping and other high-intensity aerobic exercise. From 6 p.m. to 8 p.m., for office workers, it is a more suitable time for exercise. It is more suitable for swimming, gymnastics, yoga and other stretching exercises. 2, master breathing: try to breathe through the nose. Winter exercise, pay attention to the breathing method during exercise. Because the winter air is cold, easy to stimulate the respiratory tract caused by coughing and other diseases. The human nasal cavity mucous membrane has blood vessels and secretions, to inhale the air to play a heating role, nasal hair and nasal secretions can block the air of dust and bacteria, the respiratory tract to play a protective role. Therefore, inhaling through the nose can play a lot of good protection for the respiratory tract and lungs. 3, pay attention to post-exercise care: exercise should be timely increase and decrease clothing, a slight sweat to reduce clothing, immediately after exercise to increase clothing to keep warm. Also actively carry out finishing and relaxation activities to promote muscle recovery. After exercise can be properly replenished with water, to a small amount, many times, slowly drink as the principle, the temperature of drinking water generally do not lower than 13 degrees Celsius, sweating more can be moderately supplemented with light salt water; In addition, do not rush to take a bath immediately after exercise, at least 15-20 minutes rest and then take a bath with hot water