Q+A | Dr Richard Saint Cyr

As a US board certified family medicine doctor working at the International Medical Center in Beijing, Dr Richard Saint Cyr knows a thing or two about why we shouldn't neglect exercise over the winter.

Does staying active in wintry cold weather benefit the body?

Exercise is important year-round, but in winter there are extra stressors on your body.

The first is the seasonal flu and colds, and regular exercise clearly helps boost the immune system and fight these common infections.

The other common problem is seasonal depression, and exercise also has been proven to relieve these winter blues.

What sorts of exercises are the most beneficial?

Exercise goals are no different in winter than at other times of the year - the goal is always to get at least 150 minutes a week of heart-racing exercise, in whatever form you like.

The key is a "heart-racing" activity where you get out of breath. A leisurely walk around the block after dinner doesn't really count as exercise.

You can perform effective exercises at home; simple exercises such as jumping jacks, sit-ups, push-ups and stair climbing can quickly get your heart racing.

Twenty minutes of exercise each morning is a good start to your day. Another fun way to exercise at home is to play the sports video games with the Nintendo Wii system.

Is it important to keep a regular exercise routine, or are sporadic bouts of activity alright?

It is better to get into a good routine as studies show that a month or more of routine exercise starts to change the brain and provide long-term relaxation and better concentration when stressed.

Of course, sporadic exercise is still much healthier than no exercise at all!

Can exercise tackle the problems of a cold winter in Beijing?

Again, Beijing's winter brings along the common colds and flu, and routine exercise can cut down both on getting an infection as well as the severity of symptoms.

What else should we know about winter fitness?

Indoor gyms are great assets in the winter, but it is still okay to exercise outdoors.

Jogging, biking or hiking can be great exercise if the pollution levels are low and you are dressed appropriately.

You can also join your fellow Beijingers and dance on the street corners at night!