Thanksgiving has passed, but it's not over yet. As the weather
gets cooler and other winter holidays approach, it's always a
temptation to eat more and exercise less, potentially resulting
in weight gain, a wider waist, and a slower metabolism. We may
also feel stressed from personal and professional commitments.
If you're satisfied with whatever diet and exercise plan you
have, stick with it. If it's been lacking or you feel the stress
of the season may interfere, try this: Between now and the end
of the year, try to set aside at least 30 minutes or more on
most days of the week for physical activity. Exercise can help
shake those winter blues. It can help you improve eating habits
and can reduce food cravings in people prone to overeating.
Your routine doesn't have to be all in one stretch, and it
doesn't have to be strenuous. Make a workout of household
cleaning. Take the stairs. Go sledding. For extra motivation,
work out with a colleague, friend or family member. With just a
little planning now, you can stay fit, feel more energetic, and
still enjoy the holidays.
Indoor Winter Maintenance
Staying in shape when it's cold outside may take a little more
effort and a dash more creativity than other times of the year,
but it's worth it. Stick with your winter workouts, and you'll
be a lot happier when the sweaters come off and the beach gear
comes on. Exercise also keeps you occupied, filling time that
might otherwise be spent on mindless eating. Health & Fitness
Services offers several suggestions to keep you moving indoors.
Go for a walk. Walking is an easy way to meet the recommended
amount of daily activity and avoid the holiday weight gain that
can lead to obesity. Don't have or not a fan of the treadmill?
Some people walk with a friend or family member through indoor
shopping centers before doors officially open for business.
Walking outdoors can also be fun. Walking is not only a good
choice for healthy living, but it is also great for
strengthening relationships with friends and family.
Every little bit helps. You can watch TV without necessarily
being a couch potato. Go for a walk or run on your treadmill, do
some step aerobics, jump rope or jog in place. Any movement,
even if it's simply doing push-ups during the commercials, is
worth something. When you're at the mall, pick up a workout
video. You can turn your TV into an exercise machine by popping
in that video instead of just sitting there!
Join others at the gym. Contact your local gym to inquire about
group exercise. If the basics like spinning or step aerobics
don't appeal to you, look into something different, such as
candlelight stretch, circuit aerobics, yoga aerobics, aqua
running, or boot camp where available. You don't have to join an
expensive gym to find a group exercise class. Many community
centers, universities, and hospitals have health/fitness centers
that offer classes at low or no cost.
If you're unsure of what gym to join, check out the list of
discounted commercial gym memberships available through the
National Health & Fitness Program. And don't forget you can also
take advantage of the Fitness Subsidy Program to cover up to
half of the basic cost (excluding the cost of classes) of your
gym membership!
Keep your weight up. That is, keep up your weight training
routine. Doing a weight workout that involves the major muscle
groups of your chest, back, legs, abs and arms not only burns
calories, it also builds and maintains metabolism boosting
muscle. All you need is your body weight and a few dumbbells for
an at-home weight workout. Exercise bands are also a great
alternative to dumbbells. Buy a basic weight training video or
try this indoor winter workout. (Consult your personal physician
or other health care provider before starting this or any other
exercise routine, especially if you are new to exercise.)
Let's Take it Outside
No matter what the temperature may be outside, you may still
love the outdoors. Then embrace the cold weather by taking up a
winter sport. If skiing, the classic winter sport, isn't your
idea of fun, there are other cold weather activities to
consider. How about ice-skating, sledding, winter hiking and
cross-country skiing? By dressing properly and heeding
cold-weather safety tips, you can exercise outdoors. Here's our
advice to keep you moving safely outside.
Dress the part. You'll need to dress in layers. Start with a
thin layer of synthetic material such as polypropylene, which
draws sweat away from your body. Next try fleece for insulation.
Top this with a waterproof (e.g. nylon) outer layer. To warm the
air you breathe, wear a face mask or a scarf over your mouth.
Remember to wear a hat and gloves. Also, choose footwear with
enough traction to prevent falls on slippery surfaces.
Remember sunscreen. Sunburn is possible any time of year, even
when it's cold. Snow reflects the sun's rays. You'll also want
to use a lip balm with SPF.
Start slowly. It's ok to feel a little chilly at first, as
you'll warm up quickly. Don't forget to stretch afterwards.
Prevent dehydration. Water is important for body temperature
regulation, so cold weather increases fluid needs, just like hot
weather. Drink water or sports drinks before, during, and after
your workout, even if you're not thirsty. Cold air has a drying
effect, which can increase the risk of dehydration. In turn,
dehydration increases the risk of frostbite.
Head indoors. The wind can penetrate your clothes and remove
the insulating layer of warm air that surrounds your body.
Activity that involves fast motion, such as skiing, running,
cycling, or skating, also creates wind chill because it
increases air movement past your body. If the cold seems
unbearable despite the insulation from your clothing, head
indoors.
If you see a patch of hard, pale, cold skin, you may have
frostbite. Further, if your body temperature drops too much, you
may experience hypothermia - intense shivering, slurred speech,
loss of coordination, and fatigue. If you suspect numbness from
frostbite or the symptoms of hypothermia, get out of the cold
and seek emergency care.
Who said it's cold outside? Is it sunny and warm this time of
year where you live? Then go for that family walk outside. Jog,
roller blade, bike, and take advantage of what most of us wish
we have this winter! Aim for at least 30 minutes most days of
the week.
Physician's consent. For some people, cold air can trigger
chest pain or asthma attacks. If you have any medical
conditions, consult your personal physician or other health care
provider before exercising in cold weather, especially if you
are new to exercise.
Time to Eat!
The winter holidays are typically celebrated with luscious
indoor feasts of food, food, and more food. Holiday shopping
also draws us to unhealthy fast food restaurants. Here are some
quick pointers to help you from stuffing your face:
• On the day of the party, eat regularly all day long. If
you go to a dinner party and have starved yourself all day long,
it will be difficult not to overindulge.
• At the party, start with the healthy foods. Filling up on
fruits and vegetables should keep you from overindulging in
fattening foods.
• Beware of alcoholic beverages. Some of them may contain
several hundred calories!
• On-the-go? Have a piece of fruit, low-fat/low- sugar
energy bar, or other healthy snack on hand to prevent that
super-sized meal in the mall.
And even if it's not a holiday, we may be trapped indoors
because of the weather and often eat while sitting at the
computer or watching television. It's tempting to hit the
mood-boosting carbs and fattening comfort meals over the winter,
but try and resist the urge to comfort eat. Consider these tips
this winter:
Remember to stay hydrated! As unappealing as a bottle of cold
water may be when it's freezing outside, it is important to keep
up your fluid intake. Regular water intake may also help cut
cravings.
Soup is a great way to get rid of winter's chill and keep
hydrated, especially if it's low in salt. If it's stocked with a
variety of vegetables, beans, and grains, it can boost your
nutrition as well. The plus in soup starts with the broth. Make
chicken or beef broth by boiling the meat, then skim any fat
before adding the vegetables, beans, and grains.
Nutrition bonuses come from the vegetables. Load your soup with
dark green vegetables for fiber, vitamins, and phytochemicals –
the agents in vegetables that give them their color, and may aid
in preventing disease. Beans provide protein, vitamins, fiber,
and more phytochemicals. So, not only will you stay warm and
hydrated, you may also prevent heart disease, cancer, and keep
your immune system strong!
Drink to fight the winter bug. We are more susceptible to
coughs and colds in the winter, so it's a good idea to stock up
on immune-boosting Vitamin C. Have a small glass of 100% fruit
juice (e.g. orange juice is very high in Vitamin C) with your
breakfast every morning. If you're conscious of the calories,
you can take a Vitamin C supplement instead.
Keep it whole grain. Try foods with a low glycemic index (GI),
such as brown rice rather than enriched white rice, whole wheat
bread and pasta rather than those made with white refined flour.
If you're baking, try whole wheat pastry flour instead of
all-purpose white flour. Replace your summer smoothie with a
warming bowl of oats, an excellent low-GI food.
Low GI foods are invaluable during the winter (or anytime of
the year), as they release energy slowly. They prevent you from
having those sugar highs and lows, which can have a negative
affect on your mood, reducing the likelihood of you exercising.
As always, watch the portion size! Anything in excess can cause
you to gain weight.
Holiday Sanity
Pressure from personal and professional commitments at
especially this time of year can cause stress. You may not
realistically have time to get in as much exercise as you'd
like. The sun may not be shining as much, making you feel down.
How can you improve your mood? This is what we think.
Prioritize. Find a quiet place alone and take a few moments to
think through your priorities. Ask yourself which commitments,
goals, or responsibilities are most important to your
well-being. Then, focus reasonable attention on those things,
while deliberately allowing the less important matters to wait.
By exerting some intentional control, you should feel less
overwhelmed.
Don't turn to overeating. Find the time to exercise, as any
type of exercise can help your mood.
Don't stress the family reunion. The holidays can be a time to
gather with family members, whom may be sources of social
support, as well as sources of emotional friction. In the
workplace, you may be recognized as a reliable professional, but
back at home you may be known as the "overweight younger cousin"
or be harassed with questions about your personal life from nosy
relatives. When dealing with these types of family members,
recognize what is happening and take control over your own
reactions. Consider the person whose behavior annoys you. Does
their behavior tell you they are disgruntled, depressed,
self-absorbed, or just plain insensitive? Realize that you are
not responsible for their actions, comments, or issues.
Remember that you don't need to let yourself become drawn back
into roles or relationships of your past, and you have no
obligation to respond to intrusive or annoying questions. Change
or deflect the subject or just walk away.
When it comes to diet and exercise, the theme of moderation
should not be forgotten. Keep in mind that it is easier to stay
in shape than it is to get in shape. Sticking to a diet and
exercise routine that you've already established allows you to
maintain your level of fitness and continue to enjoy the results
that you've worked so hard for. Even if your routine is light,
staying in the habit of exercise is better than dropping out
altogether and risk losing your desire to get back into it
again.
About The Author: Chris McCombs is an Orange County fitness and
personal trainer. He can be reached through his website at
http://www.socalwor kout.com/ .
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:Chris McCombs