The “Season of Indulgence” Has Arrived
Key to Staying Healthy is Remaining Active, American Council on Exercise
31 Oct 2005
The American Council on Exercise (ACE), America's nonprofit fitness authority,
offers tips on how to stay fit and avoid the typical weight gain and stress
associated with the busy holiday season.
1 - Take time for yourself. Although spending time with friends and family is
essential, it's also important to carve out some relaxation time (at least five
minutes) for yourself. Try practicing deep breathing when you feel stressed out.
2 - Don't set unrealistic exercise goals. Aim to exercise 30 minutes a day
instead of an hour; it's okay to divide it up into eight to 10 minute intervals
throughout the day. You'll be much more likely to achieve such a reasonable goal
and avoid unnecessary guilt.
3 - Enlist the support of a friend or family member. Walking and talking with a
friend can be a great way to socialize, burn extra calories and reduce your
stress level. Working out with a partner has been consistently shown to help
individuals stick with their workout.
4 - Create new, more active traditions. Instead of throwing a dessert or
cocktail party, try ice-skating or Nordic walking with ski poles as an alternate
holiday event. Play powder puff football or build a snowman.
5 - Don't try to stick to an overly restrictive diet this holiday season. If you
enjoy your favorite foods in small portions, you'll feel more satisfied. Trying
to stay away from certain foods may leave you feeling deprived, which may cause
you to eat more than you intended to.
6 - Drink plenty of water. Although the cold weather may make you less inclined
to grab a glass of water, it is just as important in the winter as it is during
the summer. Water helps counter the dehydrating effects of travel or drinking
alcoholic beverages, and it may also help satiate your appetite since thirst is
often mistaken for hunger.
Don't feel like you have to eat everything at once. Try eating dinner early and
then taking a walk before sitting down for dessert.
8 - Avoid or limit liquid calories. Many popular holiday beverages contain
stimulants (e.g. alcohol or caffeine) that will only cause you potentially more
grief in the end by adding to your feelings of stress and increase your blood
sugar levels causing you to eat more. Try having a glass of sparkling water
after a glass of wine or cup of eggnog.
9 - Don't aim for perfection, and enjoy the imperfections. There is no such
thing as the perfect party or the perfect decorations or the perfect way to
spend the holidays. Don't set yourself up for disappointment by placing
unrealistic demands on yourself.
10 - Make your workouts a priority. Try to exercise first thing in the morning
before other demands sidetrack you. Individuals with an early-morning exercise
routine tend to be more consistent when pressed for time.
About ACE
The American Council on Exercise (ACE), America's Authority on
Fitness, is a nonprofit organization dedicated to promoting the benefits of
physical activity and protecting consumers against unsafe and ineffective
fitness products and instruction. As the nation's “workout watchdog,” ACE
sponsors university-based exercise science research and testing that targets
fitness products and trends. ACE sets standards for fitness professionals and is
the world's largest nonprofit fitness certifying organization.
For more information on ACE and its programs, call (800) 825-3636 or log onto
the ACE Web site at http://www.acefitness.org.
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