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