Sharing moments Young adults Bye bye Hotel Mum How you feel at home Semester abroad Language course abroad or work as an au pair? Be prepared for military training Grassrooted Pack smarter, travel better Make an impression Contraception Vegan diet Bye bye Hotel Mum – hello shared flat Big trip, small budget Finanzielle Vorsorge Planning a family Tracking fertility The right time? How men can help Fertility and diet Medical check-up What you need to know about ovulation What to do if you don’t conceive straight away Three electronic fertility and cycle trackers in comparison Planning a family and partnership Pregnancy Examinations during pregnancy Diet and nutrition Is my pregnancy progressing normally? Tips for daily life Important points for travel and holidays Is my pregnancy progressing normally? What items do I need for my baby? Where and how do I want to give birth? What do I need to pack for the hospital? How should I prepare my home for my child? Is my pregnancy progressing normally? How can I best prepare for my baby? How can I best prepare for the birth? Nutrition Parent-child relationship Preparing for breastfeeding | Sanitas Magazine Insurance Stretch marks Sleep Rupture of membranes Baby blues High-risk pregnancy Braxton Hicks & false labour Formalitites Morning sickness Family rooms Our baby Bathing baby – what you need to know How babies hear Infant first-aid kit Baby care Is my baby developing normally? Month-to-month overview of baby development Is my baby developing normally? Baby’s development: Months 3 and 4 Baby care Breastfeeding When does a baby start eating? Weight Baby growth spurts Toys Sun protection for baby skin Teething Milk teeth: what to do in case of accident Babys Entwicklung. 5.-6. Monat Pelvic floor exercises after birth Babyschlaf Celebrating and enjoyment Christmas and New Year’s Eve with a twist A philosophical take on pleasure Pleasure can also be found in the soup kitchen in Zurich Tips for a peaceful and stress-free Christmas Living better with cardiac insufficiency Alejandro Iglesias Hana Disch Patrizio Orlando Vaccinations and travel first-aid kit Hay fever Everyday help In pursuit of happiness Seven tips for a happier daily life Kids in lockdown Online addiction Heart attack symptoms in women Decisions Decision-making tips Report from the hospital Donating a kidney Life decisions Emigrating to South America Be active Active during pregnancy Sport and exercise during pregnancy Antenatal exercise classes Standing properly Healthy eating Green smoothies Vitamin D Good eggs, bad eggs Diet plan Healthy fats Feed your muscles How much sugar should we eat a day? How much fat should we eat a day? Lactose intolerance Healthy diet, strong immune system Low Carb E-numbers and other additives in food Personalised diet Healthy heart Interview with Christophe Wyss Heart-friendly sports How the mind affects the heart Taking blood pressure correctly High blood pressure: what you need to know Healthy teeth Home remedies: relief for sore gums A dentist explains Brushing up on brushing Changing habits Interview Stortpsychologie 10-step guide to changing habits Try, try, try again Fitnessmotivation Running coaching Running ABC Race in Sarnen Factors affecting condition Weekly planner Running shoes Strengthening exercises Running nutrition Complementary sport Warm-up Stretching Functional clothing Fitness tracker Shopping – sportswear Running tips for women Relaxation technique Recovery New lease of life thanks to Sanitas running coaching Running training The first half marathon Training and heart rate Running Ticks Sport after childbirth Postnatal exercise Taking the strain off your shoulders Kangatraining Workout while walking Expert tips Stress and relaxation Moving air Fight stress with yoga What is stress Learn how to relax Dealing with stress What is burnout? “The first step was to create boundaries” Juggling family and a career Reduce stress Stressor factors The most beautiful Swiss saunas Sweating in the sauna Breathing exercises for relaxation The right rest & recovery: debunking myths Mindfulness Sleep Trend sports Fitness boxing Slackline Bouldering Fascia training Stand Up Paddling Keeping fit efficiently Swing with a smile! Vertical workout Hiking Altitude sickness Seven stroller-friendly hikes Needed: a hiking-friendly pushchair There goes the other sole! Tips on hiking with a baby Mountain lakes Planning a family: Fertility and exercise Stair climbing Pumptrack Kids’ back Back exercises Sitting properly at work Forest fun Playing for life Promoting health and fitness Motivation Sledging Curling glossary What do you get if you cross a kite with snow? Snowshoeing Preventing falls Inline skating Swimming Swimming Wings for Life Stretching Bike tips Stretching exercises for cyclists koerper-und-kaelte Healthy teeth thanks to dental hygiene and preventive care Putting wishes into practice Tips for healthy teeth Hometraining Investigating teeth-related myths 10 tips to ease anxiety Hand care How our body regenerates The best abdominal exercises in five minutes Keeping fit on holiday Swim training aids Wie viel Sport ist gesund Gathering mushrooms – the right way | Sanitas Magazine Check-ups Dehnübungen in fünf Minuten Gehirntraining Rückenschmerzen Licht Yogastile Ayurveda-Morgenroutine Tips for doing sport outside in winter Cross-country skiing for beginners Home remedies against dandruff Home remedies Home remedies for bladder infections Home remedies for a sore throat Home remedies for migraines Healthy feet, healthy back Symptoms Check Sport after Corona HIIT: quick and efficient exercises Sore muscles: debunking myths Debunking swimming myths Living together today Digital life Online addiction Digital temptation Children and digital media Smartphone neck Digital responsibility and solidarity Our brains love habit Change my habits? You’re joking! Planning a family: Difficulties trying to have a baby Planning a family: Myth vs fact Solidarity study Newcomers Living together tomorrow Digital nomads Giesserei multi-generation house The blind film director Help instead of rent Working on the move Medical practices of the future Our skin – layer by layer Generational discussion: wishes for life Hausarzt und Corona Safe return to work Corona crisis: singing together Corona crisis: Working in intensive care Corona crisis: working in a nursing home Rest and recovery: learning from children Corona crisis: voluntary work for the needy Second opinion Relationships and children Three questions that keep us awake at night Outing The nature of lying Vorsorge Finding sound health-related information online Impfstoffe entwickeln Tipps für Jugendliche in der Corona-Krise Becoming parents Diagnose: Kind im Haus Long Covid Take it easy in your free time YouTuber Aditotoro on the coronavirus pandemic Minimalism for a happy life Thanks to corona: more time for family Back to life after a paragliding accident Decluttering: the answer to chaos Developments for the future App check Aqualert SRC blood donor Codecheck Forest Freedom Freeletics Moment Three sleep apps reviewed PeakFinder Findery Six fitness apps reviewed Internet use High-tech trousers Prostheses Hospital of the future New skin for burns victims Online-Therapien How drugs are developed Generics A vision of the future: How we will live in 30 years Sanitas newsletter

Winterproof: sport in the cold

Even if it takes a bit of persuasion, sport outside is good for you, even in winter. But only when you bear certain things in mind. How intense should the training session be, what clothes are appropriate and how does it affect our immune system? We debunk a few myths.

Text: Julie Freudiger; photo: Sanitas

If you do sports outside in the cold, you’ve certainly asked yourself at some point whether what you’re doing is healthy. But your worries are unfounded according to Dr Hanspeter Betschart, sports doctor at Medbase Abtwil : “Exercising is always going to be healthier than not exercising, even in winter.” Keeping fit has long been shown to have significant health benefits. What’s more, sport strengthens your immune system, fresh air is an energy booster and the sun helps stimulate vitamin D production. The cold is no reason to stay in, says Betschart. “Provided you take the appropriate measures during and after training.” So what’s right and what’s wrong?

Sport is the perfect way to sweat out a cold or the flu.

True or false: False

This is not only wrong, it is incredibly, dangerously wrong. Sport weakens the body, and it could even be dangerous. “If you continue to train despite being ill, you risk developing a life-threatening inflammation of the heart muscle”, says Betschart. The most important thing to remember is:  only do sport if you are healthy.

Dress as warmly as possible to stop yourself from feeling cold.

True or false: False

If you dress up too warmly, you’ll start to sweat very quickly. Sportswear made of cotton and wool are completely inappropriate in winter as they are not able to wick perspiration away from the skin, instead becoming saturated and soggy. Wet clothes sticking to your body not only feel uncomfortable but also mean you are more likely to catch a cold. Your best bet is to opt for functional clothes that can be worn in layers.

When it’s cold, you should breath through your nose.

True or false: True

It is better to breathe through your nose rather than your mouth when the temperature is hovering around zero. This means your breath is already warm and moist when it reaches your lungs and doesn’t irritate them. If the temperature sinks well under zero, protection for your mouth may be advisable, for example a snood. Don’t panic if you start coughing after your outdoor workout. “Your lungs are irritated by the cold air”, says Betschart. Most people stop coughing within a day. If your cough persists, you might want to get checked out by a doctor.  

You don’t need to drink as much in winter as you are sweating less.

True or false: False

Thirst might be less pronounced in the cold, but your body is still loosing fluids through sport. In addition, you use a lot more energy in the cold than in normal temperatures. It is vital that you drink enough and keep your energy supply up.

Winter training needs to be fast and intense so you don’t start to feel the cold.

True or false: False

Winter is ideal for basic workouts, in other words less intensive sports, in order to not overburden the lungs. Stretching is of particular importance. You should warm up gradually and not go hell for leather from the off. This is to help your lungs adjust gradually to the cold and because muscles can only perform if they are warmed up.

Your immune system is weakened after training.

True or false: True

Sport strengthens your immune system in the long run, but your body is much more susceptible to viruses and bacteria immediately after a training session. Betschart therefore suggests avoiding public transport and large gatherings of people immediately after your workout. He also recommends relocating indoors for stretches, a catch up with a workout partner or for strength training.