Corporate Fitness and Active Aging

Sticking with your Routine through the Holidays

GettyImages-864508820 (1)The holidays are a busy time for everyone. Multiple family gatherings, end of the year projects, tons of shopping, yet somehow you have to find time to exercise. Consistency is key with almost everything in life if you want to continue to have motivation towards something important to you. Often times individuals find themselves taking one or two days off from something and those couple of days turn into a week or a month. Exercise is especially something that can be difficult to get back on track after a short break, so continuing your normal routine is vital.

Tips for Fitting it In:
  • Schedule it - add a time to your calendar and treat it like an appointment
  • Pack your bag the night before and set it by the door - take active steps to be prepared
  • Wake up and exercise - the day of an event, or function, start your day with exercise
  • Short bouts - if time doesn't allow, 10 minute bouts are better than none!

This time of year also brings about a lot of stress. Exercise is proven to reduce stress in various ways such as swimming, biking, running, lifting, yoga, and many more. Exercise has benefits in reducing feelings of anxiety, fatigue, anger, frustration, and even depression. Along with stress, this time of year also brings about depression and sadness for many. Continuing with a routine not only helps you stay on track even after the holidays, but can also be beneficial to help you get through them. Exercise helps provide structure during the day. If it is something individuals are used to, it is important to continue that during a long break from work. The Food Diary mentions that having a consistent routine helps individuals stay on track with proper meals, getting proper sleep and provides a “framework” for the day to keep you prioritized and on schedule.

Aside from the mental benefits, there are physical benefits to sticking with a routine with exercise. It does not take that many days off to lose everything you had been working for throughout the year. Endurance declines quickly when taking too many days off from exercise. Studies have shown that when a regular exercise routine is disrupted and an individual stops working out, the de-training process begins within a couple of weeks. In addition, it is a time of year where weight gain can quickly occur. Continuing with the same workout routine can help prevent this from occurring and allow you to better maintain your weight. If the exact same routine cannot be managed due to access to proper equipment, shorter maintenance workouts should still be followed so that exercise is not stopped all together.

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Topics: holidays fitness routine workout motivation staying active during the holidays

Manage diabetes this holiday season with exercise and nutrition

Throughout the year, you have worked hard to stay on course with managing your health and diabetes, but the holiday season has the potential to take you off course. Eating healthy and staying active becomes more difficult during the holidays due to food being one of the central focuses of the season. When the weather gets colder and travel increases, it is harder to maintain an exercise schedule. As the holidays approach, it is appropriate to talk about some ways you can stay happy and healthy even when surrounded by delicious, yes sometimes unhealthy food.

NIFS | Family making choices

It is important to set reasonable and attainable goals for yourself during the holiday months. Weight loss can be a very difficult task around this time of year so adjusting goals may be necessary. Instead of trying to lose weight, set a goal to maintain your weight and not gain throughout the holidays. Be sure to stay active even when the weather gets colder. Find ways to stay physically active indoors such as joining a group fitness class, purchase some enjoyable videos or stream workouts, join a sports team like basketball or volleyball, or find an indoor swimming pool. Check your corporate wellness program to see if they offer an incentive  to help you maintain your weight this season. Exercise can help you maintain your weight, lower blood glucose levels, and boost your sensitivity to insulin.

Overindulging can cause some setbacks or worse yet, setup for continued overindulgence. Be aware of your portion sizes and don’t neglect healthy foods. Your diet should include many whole grains, fruits, vegetables and should include less fat and sugar. These healthy food choices will lower your bad cholesterol (LDL) levels and increase your good cholesterol (HDL) levels. It's also smart to limit red meat and avoid processed meats.

Stick to drinks with no (or low) sugar such as water or tea. Studies show that sugar-sweetened beverages are linked to obesity and diabetes. Try rewarding yourself with something other than sweet treats like a movie, pedicure, a book you’ve been wanting, or some new workout gear. If you do consider rewarding yourself with something sweet, make it a healthy dessert like banana bread with less sugar and less calories, something made with fresh fruit, a small piece of dark chocolate or a low sugar latte.

Read our blog [SMART and Healthy Eating During the Holidays]

Don’t let the holiday season take you off course. Do your best to stay on track and enjoy the holidays. Try some of these tips out and hopefully you will be able to progress towards your health and fitness goals even during the holiday/winter months.

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Topics: diabetes winter fitness smart goals healthy choices workout motivation staying active during the holidays