Stay Focused During The Holiday Season

 

Stay Focused During The Holiday Season

Barry M. Stein, DPE Clinical Exercise Physiologist 

With all the hustle and bustle that surrounds the holiday season – we often forget to eat right and exercise. Here are some suggestions to help you stay fit during the holiday season:

• Take the stairs, not the elevator
• Park your car farther away than usual.
• Take the bus, and then get off early to walk the rest of the way.
• Shovel snow yourself, instead of having the kids do it. (if you’re capable)
• Walk the mall briskly when you shop and are going from store to store. 
• Dance at holiday parties, rather than stand next to the buffet table.
• Clean and vacuum the house with vigor.
• Walk on your lunch hour or coffee break.
• Don't use the drive-up. Park your car and walk into the bank.
• Enter a building from an entrance farthest from your destination.

It is important to remember that exercise does not have to be done in a big block of time. If you do (3)-10 minute walks or (2)-15 minute walks, that adds up to 30 minutes of exercise each day.

 Winter Exercise Tips

With the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But, hibernating is for bears. As humans it's important to stay active through all four seasons. Yet, a poll of 5,000 people found that 30 percent get no exercise at all during the winter months.

Just because it is cold outside doesn't make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.

All that is required for Winter workouts is some planning and employing some sensible safety precautions. If you prefer to workout outside, keep the following tips in mind:

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it's important to get them warmed-up prior to engaging in physical activity.
• Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water-resistant.
• No sweat. Don't assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.
• Don't strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.
• Keep well hydrated. It's just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel thirsty.
• Lighten up at night. If possible, it's best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

• Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.
• Join a health club. This will allow you a large variety of physical activities to choose from every week.
• Create a home gym. This doesn't have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a exercise tape. Get all of this for around $50.
• Swim. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking laps in the water.
• Visit the library. Usually local libraries offer exercise videos you can loan for free. Pick-up a new video to try every time you return the previous one.