What precautions should be taken when going for a morning walk in winter?

 What precautions should be taken when going for a morning walk in winter?

Exercise or morning walk is very beneficial for health. But it is said that it is harmful to go out for a morning walk in Kathmandu in winter.

In winter, colds are common in the morning. The harmful particles in the air are fine carbon monoxide, carbon dioxide, sulfur dioxide and nitrogen oxide and ozone, which make the air harmful or polluted.

In winter, the wind is less. Due to which the pollution accumulates in one place. In a city like Kathmandu, the cold-hot air column acts as a blanket during the winter season and keeps pollution at bay. That is why the environment is more polluted in winter.

Since Kathmandu is shaped like a bowl and the air pollution is high, the air in the morning is also contaminated. In such a situation, doctors say that there will be serious problems in the heart and lungs when going on a morning visit.

With the onset of winter, the air flow decreases and cold-warm air forms a layer. Because the wind blows less and there is no rain, the dust particles and pollution remain where they are during the winter season. In this weather, it is advisable not to go for a morning walk during the time between 5 am and 8 am as the amount of pollution is high. It is better to go out in the afternoon and evening than in the morning. Raju Pangeni says.

Due to pollution and contaminated air, the problems of lungs, breathing, chronic diseases, asthma and cough also increase. All these are long-term effects of air pollution on health', he says, 'Due to air pollution, short-term effects such as shortness of breath, cough, runny nose, and itchy eyes can also appear.'

While walking in winter, the polluted air and harmful dust particles can reach the inner layers of the lungs and affect Dr. Pangeni says.

In winter, when the pollution increases, the morning walk directly affects the lungs. Cardiologist Abhishek Thakur says that after affecting the lungs, it gradually starts affecting the blood vessels and later it may cause narrowing of the blood vessels of the heart.

If someone's heart veins are already narrowed, it will shrink even more due to cold. Therefore, Thakur says that it is useful to go during the afternoon or evening instead of going for a morning walk in very cold weather.

Exposure to cold air in winter can cause the body temperature to drop too low, causing hypothermia (abnormal coldness of the body). This condition can be dangerous, especially for the elderly and children. Therefore, Thakur says that the elderly and children should pay more attention.

Precautions to be taken

Before going for a morning walk in winter, a light warm-up should be done. As a result, body temperature increases and blood circulation improves. It also reduces the morbidity of joints. General Physician Dr. Saraswati Bhattarai says.

She says, "It is better not to wear a mask when going for a walk in the morning." Instead, you should choose a path where you don't need to wear a mask (less crowded, no traffic, no dust and smoke).''

You can walk after the sun sets or when it is a little warmer than in the morning. In addition, she suggests that you can walk by keeping the body completely warm, such as hats, gloves, neckbands, jackets, warm trousers, shoes, and socks. "During cold winters, the temperature of the body does not decrease when there is no place to let the temperature escape from the body", Dr. Bhattarai says.

It is better to drink warm water before going for a walk in winter and also after walking. As a result, the body temperature will remain normal. Bhattarai says.