Holiday Exercise Options

12/02/2011 Leave a comment

The holidays are a busy time of year for most people. Shopping, parties, family gatherings and all the calorie-rich food can undermine your fitness program. You may not be able to make it to the gym or you may have to skip aerobics to host a holiday party. You can get 30 minutes of exercise every day during the holidays by incorporating exercise into your daily activities.



Get up one half hour earlier in the morning and exercise. Take advantage of the quiet time before the hustle and bustle begins to stretch, lunge and squat. Walk in place for 5 or more minutes and do 50 to 100 jumping jacks to increase your heart rate. Use resistance bands to strengthen your muscles. Do 25 to 50 push-ups and finish off with some more stretches.



Photo by Scott Catron 2009 CC-SA 2.0



Holiday errands like shopping can be a great time to exercise. Walking is one of the easiest and most effective ways to stay fit, strengthen muscles and lose weight. Walk to the shopping center if the weather permits. If you drive to the mall, park your car at 100 yards or more away from the entrance and walk. Avoid using the escalator or elevator in the mall. Take the stairs instead. Do some leg lifts and isometric exercises such as abdominal and glute squeezes while standing in line to pay for your purchases.
Traveling during the holidays doesn’t mean you have to stop exercising regularly. Book a hotel that has a swimming pool or a fitness center. Swim in the morning and take advantage of the exercise equipment in the hotel gym in the evening. Dress warmly and go for a walk to enjoy the holiday decorations and lights. Do some Pilates or yoga routines in the hotel room if there are no facilities in your hotel or if the weather is too cold. 
For more information and tips, see:
WebMD, Health and Fitness, Your Holiday Fitness Program, by Carol Sorgen. 2006
Heart Secrets, Columbia St. Mary’s, You Can Find Time to Exercise During the Holidays!, Kim Beyer. 2009.

Filed under exercise, fitness, holidays

Eat to Feel Good During the Holidays

12/01/2011 Leave a comment

Photo by Nevit Dilmen, 2006 CC-SA
The holidays can be a difficult time to maintain a fitness routine and healthy eating habits. Stress causes the body to release the hormone cortisol which increases blood sugar levels. Almost everywhere we turn there are delicious cakes, pies, cookies, puddings and candy. Traditional holiday dishes are often loaded with fats and sugar. Add the inevitable holiday stress to sugary foods and you have a recipe for weight gain. Nutritious foods, including whole grains and fresh fruit, can help improve your mood, reduce the impact of holiday stress and help you maintain your weight.
Start your day with a healthy breakfast that includes whole grain cereal such as oatmeal. Add some bananas or strawberries and drink a glass of orange juice. Vitamin C can help reduce the release of stress hormones. Oranges, grapefruit, strawberries, guava and  kiwi are rich in Vitamin C and taste delicious. Skip the eggnog and enjoy a fruit smoothie using fresh guava and kiwi instead.
Complex carbohydrates found in whole grains and beans stimulate the brain to release the hormone serotonin. Serotonin has a calming effect on the mind and body. Stimulate your brain to release serotonin by eating whole wheat breads, whole grain pasta, brown rice, dried beans, dried peas and fresh vegetables. Nourish your brain and muscles with protein found in nuts, fish and lean meats like turkey.
Coffee, tea, soda, chocolates and energy drinks contain caffeine. Too much caffeine in your diet can cause headaches and make you feel anxious. Help reduce your stress levels and feel better during the holidays by avoiding caffeinated drinks. Replace sugary, caffeinated sodas with water. Limit coffee to two cups per day and avoid drinking coffee in the evening.
You may not be able to avoid all the stress of the holidays, but you can alleviate some of the effects of stress by eating a variety of healthy foods. Remember to get plenty of rest and exercise daily.
For more information and meal plans, see: WebMD, Nutritional Training to Beat Holiday Stress, by Jean Lawrence, reviewed by Michael W. Smith, MD. 2002.
For information about caffeine content in drinks, see: Mayo Clinic, Nutrition and Healthy Eating, Caffeine Content for Coffee, Tea, Soda and More. 2011

Filed under fitness, food, holiday, stress

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