"Cycling in winter is healthy," says Munich-based sports physician and cardiologist Dr Milan Dinic. "It strengthens the immune system, gets the circulation going, keeps you fit and puts you in a good mood." Numerous scientific data confirm that regular exercise such as cycling boosts the body's defences and even prolongs life. The World Health Organisation recommends 30 minutes of "everyday exercise" a day to drastically reduce the risk of cardiovascular disease. According to one study, a total of two and a half hours of leisurely cycling per week is statistically enough to prevent one in twelve deaths. People who cycle instead of travelling by bus or underground are also exposed to significantly fewer cold viruses and get more sunlight, which stimulates the production of vitamin D in the skin. The hormone precursor, colloquially known as the "good mood vitamin", lifts the mood and is important for healthy bone metabolism.
However, if it gets too cold in winter, people with sensitive lungs should be careful, says sports physician Dinic: "The cold air that you automatically breathe in through your mouth from a certain level of exertion irritates the bronchial tubes. Athletes with a particularly sensitive bronchial system then react with asthma or acute bronchitis." Dinic advises avoiding deep mouth breathing in the cold, i.e. only exerting yourself to the extent that you can still breathe in through your nose. "Untrained and older people should preferably do sport indoors when temperatures are below zero."
Even if it sounds paradoxical, it is particularly important to drink enough in winter. "Although you sweat less," says cardiologist Dinic, "you lose more fluid through breathing than in summer. You also need to urinate more often in the cold." Dinic recommends a warm drink for cycling breaks in winter. Preferably one with a few carbohydrates, for example tea with honey: calorie consumption is also higher when cycling in winter than in summer. "Freezing accelerates the breakdown of glycogen, which is stored in the liver and muscles to provide energy," explains Dinic. Studies have shown that prolonged freezing doubles fat burning and even increases the consumption of carbohydrates sevenfold. "It is therefore important to consume sufficient carbohydrates if you do a lot of outdoor exercise in winter," says Dinic.
Dr Milan Dinic, sports physician: "Cycling in winter strengthens the immune system, gets the circulation going, keeps you fit and puts you in a good mood."
To protect the skin from micro-freezing, frequent drivers should not use water-based moisturisers on their faces in sub-zero temperatures, but rather fat-based ones. If extreme winter conditions prevail or strong winds are blowing, a cold protection cream from the pharmacy or drugstore can sometimes be pleasant. If you spend a lot of time outdoors, you should also apply a cream with a sun protection factor in winter. Lip balm is best if it contains glycerine or wool fat - unlike mineral oil, this protects the lips from drying out.
