Why cold is good for your health

The benefits of fresh winter air and healthy outdoor activities

The cold season has its own magic. Snow covers the landscape, the air is clear and fresh, and everything seems to calm down a little. But instead of just hiding under a blanket indoors, winter offers you a wonderful opportunity to boost your health naturally. Regular exercise in the fresh air in winter can strengthen your immune system, lift your mood, and stimulate your circulation. In this article, you will learn why the cold season can be a real boon for your body and mind, how to make the most of the benefits of winter air, and which activities will keep you fit and healthy.

Benefits of fresh winter air

Fresh winter air is more than just good for your lungs. It has many positive effects on your entire organism. Here are the most important benefits you can take advantage of:

1. Strengthening the immune system
Did you know that your immune system can benefit from regular contact with cold? The body reacts to the low temperatures by activating its defense mechanisms. Studies show that exposure to the cold increases the production of immune cells, such as natural killer cells. These cells are crucial for the immune defense because they specifically destroy infected or degenerated cells in the body. A study by the University of Tromsø in Norway shows that regular cold stimuli can increase the activity of these cells by up to 30%, which significantly reduces the risk of infection. These cells are particularly important for fighting viruses and other pathogens. The cold also improves the activity of immune messengers, which allow the body to react more quickly to infections. By regularly going out into the cold air, you train your body and make it more resistant to colds and other infections. Combine this with a balanced diet and you are well prepared for the cold season.

2. Improve your mood
Winter can be hard on the psyche, especially when the days get shorter and darker. But exercise in the fresh air is an effective way to counteract this. The cold stimulates blood circulation, which means the brain is better supplied with oxygen and nutrients. Even a short walk in daylight increases the serotonin level in your brain, which gives you a feeling of contentment. The increase in serotonin is triggered by the light, which sends signals to the brain via the retina of your eyes. This stimulates the production of serotonin, a neurotransmitter that is closely linked to feelings of happiness and emotional stability. Especially in the dark season, this effect can help counteract winter depression. At the same time, the stress hormone cortisol is lowered, which helps you feel more relaxed. Even on cloudy days, the natural light outside is enough to lift your mood and prevent winter depression. Try to schedule your activities at midday, when daylight is at its most intense, and you will feel your mood lift.

3. Stimulating the circulation
Have you ever noticed how alert and energetic you feel after a winter walk? This is because the cold stimulates your circulation. When temperatures drop, blood vessels constrict and your heart has to pump harder to supply the body with warm blood. This natural reaction strengthens the elasticity of your vessels and improves overall circulation. In the long term, it promotes the health of your cardiovascular system, as elastic vessels can respond better to changing blood pressure conditions and the risk of diseases such as atherosclerosis is reduced. Regular exposure to cold combined with exercise can also help lower your resting heart rate and increase your heart's overall performance. In the long term, this type of cardiovascular training can help lower blood pressure and reduce the risk of cardiovascular disease. Studies show that regular exercise in the cold measurably improves heart health. Studies show that regular exercise in the cold can even lower blood pressure.

4. Increased calorie consumption
Did you know that in the cold, your body uses more energy to keep warm? This phenomenon is called thermogenesis. It means that your metabolism works faster to keep your body temperature constant. Outdoor activities such as cross-country skiing or snow hiking combine this effect with physical exercise, which significantly increases calorie consumption. For example, an hour of cross-country skiing can burn up to 800 calories, making it one of the most effective winter activities. For comparison, an hour of jogging burns about 600 calories, while brisk walking burns around 400 calories per hour. This makes cross-country skiing great for those who want to maximize not only their endurance but also their calorie burn. So if you want to lose weight or maintain your weight, winter is the perfect time of year to stay active. Plus, these activities train your muscles and increase your overall fitness.

5. Fresh air for the lungs
The cold, clear air of winter is particularly pure and free of allergens such as pollen, which often burden the respiratory tract in other seasons. It can also have a relieving effect on respiratory diseases such as asthma or chronic bronchitis, as the cold air irritates the bronchi less than warm, humid air. A study by the European Respiratory Journal shows that regular exercise in the fresh winter air can increase lung capacity by up to 15%, which helps to strengthen the respiratory tract in the long term. By taking deep breaths during a walk or exercising, you can strengthen your respiratory muscles and increase the volume of your breathing. The cool air also promotes blood circulation in the lungs and helps to remove pollutants from the respiratory tract more quickly. Regular exercise in the fresh air can even improve your lung function in the long term and reduce the risk of respiratory diseases.

Healthy Outdoor Winter Activities

To help you make the most of the winter air, we present you some of the best outdoor activities that are not only fun but also promote your health:

1. Hiking in the snow

A hike through snowy landscapes is not only relaxing, but also an excellent workout for your heart and circulation. It strengthens your leg muscles and allows you to enjoy the peace and quiet of nature. It is important that you dress warmly and wear non-slip shoes to ensure you are safe on the trail. Don't forget to take a thermos flask with warm tea with you.

2. Ice skating

Ice skating is a fun activity that improves your balance, strengthens your leg muscles and burns lots of calories. Whether you're on a frozen lake or in an indoor ice rink, it's a great way to get some exercise and have fun. Plan a break with friends or family afterwards to enjoy the time together.

3. Tobogganing

Who says sledding is just for kids? The climb up the slope trains your stamina and legs, while the descent gives you an adrenaline rush. Plus, you'll burn more calories than you might think. Sledding is an activity that's perfect for the whole family, too.

4. Winter walks

A simple walk in the fresh air can do wonders for your health. You can enjoy the clear winter air, clear your head and strengthen your immune system at the same time. Combine your walk with small breathing exercises to increase the effect. Explore new paths in your area or make it a habit to discover a new route every week.

5. Cross-country skiing

Cross-country skiing is one of the healthiest sports there is. It trains your entire body, increases your endurance and is easy on your joints at the same time. It is the perfect combination of sport and nature experience. If you have never tried cross-country skiing, this could be the ideal winter to start.

Checklist for healthy outdoor winter activities

To get the most out of your winter activities, there are a few things you should keep in mind:

• Warm clothing: Use the layering principle to keep yourself warm. Functional clothing that transports moisture away from the skin is particularly important.

• Protection from wind: Wear a scarf, hat and gloves to protect sensitive areas.

• Non-slip shoes: Good shoes are essential, especially in snow and ice.

• Drink enough: Even when it's cold, your body needs fluids. Reach for warm drinks like tea to warm yourself up at the same time.

• Exercise in the sun: Plan your activities so that you make the most of the daylight. Even little light has a positive effect on your mood.

• Take regular breaks: Avoid overexertion and make sure you warm up in between.

• Safety: Be informed about weather conditions and avoid risky activities in severe frost or black ice.

Conclusion – Use the winter for your health

Winter is not just a season to stay indoors, but offers you countless opportunities to promote your health and stay active. The fresh air, exercise and the unique stimuli of the cold can help you strengthen your immune system, improve your mood and train your cardiovascular system. Whether you go hiking, ice skating or just for a walk - with the right preparation and suitable clothing you can enjoy the cold season to the fullest. Try it out, discover the diversity of winter and experience how good the fresh air is for you!