It’s December and there’s a definite chill in the air. The last thing you probably feel like doing in winter is opening a window, turning down the central heating and shifting workouts from a warm, cosy gym to the outdoors.   【小题1】 Here’s how experts say we can embrace it.   

Hop off the treadmill (跑步机) and head outdoors for a greater fitness effect. Cold as it seems outdoors, running, cycling or walking in winter not only are good for you, but also make you feel easier once you get moving. Provided conditions are not freezing, our bodies tend to respond positively to colder weather workouts. Compared with exercising in the heat, there is less stress on the heart. 【小题2】

Cool your bedroom to burn extra calories and sleep well. Underfloor heating and a quilt might make your bedroom feel cosy but they won’t help you sleep.【小题3】By gradually cooling the temperature in your bedroom you could drop off more easily and burn more calories even as you sleep.   

Turn down the central heating to improve your blood sugar control. Studies have shown how repeated exposure to colder temperatures removes sugar from the blood quickly, a risk factor for diabetes (糖尿病). 【小题4】 That would just make the household cold and uncomfortable, so we should reduce it slowly so that nobody notices.   

【小题5】 One of the simplest ways to inject the benefits of colder temperatures into your lifestyle is cold water in the shower, which could potentially have a profound effect on mood. Additionally, the cold-water shower can stimulate leukocytes, blood cells that fight against infection.

If you think that running marathons will help you live a long and healthy life, new research may come as a shock. According to a recent scientific study, people who do a very strenuous workout are as likely to die as people who do no exercise at all.

Scientists in Denmark have been studying over 1,000 joggers and non-joggers for 12 years. The death rates from the sample group indicate(暗示) that people who jog at a proper pace two or three times a week for less than two and a half hours in total are least likely to die. The best speed to jog at was found to be about 5 miles per hour. The research suggests that people who jog more than three times a week or at higher speeds of over 7 mph die at the same rate as non-joggers. The scientists think that this is because strenuous exercise causes structural changes to the heart and arteries(动脉). Over time, this can cause serious injuries.

Peter Schnohr, a researcher in Copenhagen, said if your goal is to decrease risk of death and improve life expectancy(预期寿命), jogging a few times a week at a proper pace is a good strategy. Anything more is not just unnecessary, and may be harmful.

Moderate forms of exercise such as tai chi, yoga and walking may be better for us than “iron man” events, triathlons and long-distance running and cycling. According to Jacob Louis, Marott, another researcher involved in the study, “You don’t actually have to do that much to have a good influence on your health. And perhaps you shouldn’t actually do too much.”

Winter is often a low point for outdoor lovers, as cold weather pushes them indoors. However, winter can be a beautiful time of year for a winter trail（小路）walk. 【小题1】

Generally, winter walking presents dangers. 【小题2】 You will need to wear   appropriate clothing and always you have proper footwear for your winter walking.

Above all, you should dress warmly. The best way to dress for cold weather exercise is to wear more layers（层）. When you warm up from the exercise, you can take off layers so you will never become over-heated.   【小题3】Wear clothes that are waterproof and breathable. In addition always have a good hat and a pair of gloves, one of the most effective ways to pre-serve body heat.

Shoes are a very important aspect of winter walking.   Instead of using regular shoes on a winter walk, consider trying a pair of snowshoes, a fun way to enjoy your trail. 【小题4】With snowshoes, you will still need to wear good waterproof shoes. With a good pair of snowshoes, you will be able to explore much more of your trail and the surrounding area during the winter.

【小题5】Spend some time finding a trail that is open and safe to walk on during the winter. If you can’t find a trail that fits your requirements, you can come up with an alternative plan. Walk around your local neighborhoods to view the holiday lights or go to your local park where you will probably find some sort of walking trail that is accessible during the winter.