Don’t Take a Holiday from Fitness

For most of us, it’s hard enough to include exercise into a normal schedule.  But when shopping, parties, decorating, and extra cooking and baking projects are added in, it can seem almost impossible. Almost. 

• Park your car away from the store and walk briskly to the door.
• Take a walk around your neighborhood after work.  
• Take the stairs instead of the elevator every time you have the choice.  
• Lower your expectations.  Sometimes giving yourself permission to decrease the number of times you exercise per week from five to three, for example, provides you with a sense of control and eliminates the temptation to give it up completely.
• Don’t forget the weekends.  When shopping at the mall, walk briskly the first fifteen minutes. Try adding in play time, such as a game of tennis or shooting a basketball.  “We are fortunate to have mild winters here,” Godare said.  “Take advantage of nice days and ride a bike, or play outside with your kids.”  It all adds up to additional movement throughout the day, which means additional calories burned.

There are three elements to a great workout, so try to incorporate these whenever you can:

Interval training is extremely time-efficient because your workout can be complete after 25 – 30 minutes.  You work out at a high speed for a couple of minutes, and then slow down to recover for a couple more minutes.  This up-and-down interval workout is great for your heart, but should only be done a maximum of three times a week.  “Many treadmills and stair machines have an ‘interval’ program built in.  If you’re exercising at home, you can do it on your own by doing aerobic-type movements like jumping jacks or jump rope for the high-intensity portion, and then march in place or do heel taps for the lower intensity level,” she said.

Strength training includes using weights, doing lunges or push ups or using an exercise ball.  “You can incorporate leg lifts or lunges anytime during the day.  Do a set of 10 while you blow dry your hair.  Grab your hand weights and do some tricep curls during commercials while watching TV,” Godare explained.  “It all comes down to finding opportunities and taking advantage of them.”

Flexibility is a great stress-reliever during the holidays.  It is important to stretch before and after a workout to reduce risk of muscle injury. 

Mental attitude is a major factor when trying to fit exercise into a holiday schedule.  It’s tempting to put a healthy lifestyle off until January. But Godare advises thinking of the extra pounds you’ll have to end up losing if you throw caution to the wind and over-indulge this season.

• Exercise reduces tension and anxiety, two emotions prevalent during the stressful holiday season.  Studies show that an improved mood and enhanced relaxation occurs for 90 to 120 minutes after a workout.
• Improved self-esteem.  When you workout, you’ll eliminate guilt and feel better about yourself.
• Physically active people have a lower risk of heart disease and depression.
• When exercise is a regular part of your schedule, you can eat foods you love, again in moderation, and not gain weight.
• Every body function improves with regular exercise:  sleep, digestion, mental processing, decision making, coordination, flexibility, circulation, range of motion, and self-esteem.

In January, you’ll be glad you stuck with your routine.  Consider your fitness routine a gift of good health to yourself.  And, by continuing to exercise regularly, you can afford to indulge a little – guilt free!

For more information on fitness techniques, please call the Sulphur location at 527-5459 or Moss Bluff at 855-7587.