A Nizhny Novgorod doctor explained how to strengthen the immune system with winter workouts.

      01 January 2026 09:00 Society

      During the New Year holidays many prefer to rest at home or visit relatives, but such leisure does not help improve health. Natalia Savitskaya, chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention, spoke about how to use the winter holidays to benefit the body.

      According to the specialist, you can do sports outdoors even in winter, almost without limiting your choice of activity. Running, football, workout — all of these are available in cold weather. In addition, winter opens up extra opportunities for physical activity: skiing, ice skating, sledding and other seasonal pastimes.

      Natalia Savitskaya emphasized that regular training in the cold not only increases overall tone but also strengthens the immune system, reducing the risk of colds. Natural landscapes and fresh air positively affect emotional well-being.

      If you don't want to gain extra weight over the holidays, the doctor advises starting with the simplest thing — walking. It is an accessible and safe way to keep the body toned. Using a pedometer or a mobile app you can track steps, heart rate and calories burned. Even with chronic diseases, walking can be beneficial — the main thing is that physical activity is agreed with your attending physician.

      The optimal activity level ranges from 3,000 to 10,000 steps a day and depends on health status and fitness level.

      Running is another popular way to stay in shape, but it is not suitable for everyone. With second- and third-degree obesity, joint problems, cardiovascular disease or a recent heart attack, you should consult a doctor before starting training. If there are no contraindications, you can run, but at a moderate pace and without overexertion.

      Nordic (or northern) walking has become widespread in recent years. This type of activity engages up to 90% of the body's muscles, strengthening the shoulder girdle, joints and spine, and improving coordination. Contraindications to this type of exercise are minimal, and the technique resembles ski walking.

      Outdoor exercise equipment is another good way to vary workouts. However, it is important to remember: improper exercise technique and ignoring contraindications can cause harm. It is best to consult a doctor before starting classes and, if possible, seek advice from a professional trainer.

      It is also useful to visit gyms, pools and fitness clubs. There you can continue familiar programs or try new ones, for example aqua aerobics or Pilates.

      For outdoor winter workouts it is important to choose clothing correctly. The main rule is layering. The first layer should wick moisture (for example, thermal underwear), the second should retain heat (a fleece jacket or sweater), and the third should protect against wind and precipitation (a windbreaker or jacket made of modern materials).

      Avoid cotton clothing and bulky fur coats. Footwear should have a reliable tread to prevent slipping. Don't forget a hat, scarf or buff and gloves — exposed areas need protection from the cold.

      Earlier Natalia Savitskaya reminded [people] about the danger of frostbite during cold winter weather.

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