Are you nervous about the holiday season and the impact on your health? Although the holidays are filled with fun, family, and food, too much of these activities can take a negative turn on health as a whole. Follow along for some advice (normal and modified) on how to keep exercise in your lifestyle and have a Healthy Holiday!
Be more active, even in the winter.
- Be Active During Commercials:
- During the winter you are bound to find yourself sitting on the couch watching your favorite Hallmark movies or just any TV show. Use this to your advantage!! During commercials perform jumping jacks, squats, push-ups, crunches, or high knees to get your body moving.
- Modified: Find a stretch of hallway or a circular path between rooms in the house and during commercial breaks, get up and walk for the entirety of the break.
- Take the Stairs:
- This could potentially make a big difference in your overall activity level. If you live in an apartment building or work in a high-rise you have the opportunity to get a workout daily. Even if you only have a few flights to go, it can make a difference over time.
- Modified: At the bottom of a stair case, hang on to the hand railing and step up and down until fatigue. If full step ups are unsafe, perform toe taps (or every other foot tapping on the bottom stair) until fatigue.
- Bring Fitness Indoors –
- It’s hard to do your favorite outdoor activities during the winter, but there are many ways to stay active (and warm). You can walk laps at the mall, take a fitness class at the gym, join a community dance class, lift weights, work out to a video at home, or even just dance. Make sure you find something you enjoy. If you’re having fun, you will be more likely to stick with the exercise.
- Modified: If you are concerned about your safety during exercise, a physical therapist can prescribe safe exercises that can be done at home. Another great option is to purchase a safe indoor bike that fits under most standard kitchen chairs. Biking can be done while watching tv!
- Stand More –
- If you work in front of a computer for most of the day consider getting a standing desk that enables you to stand while you work. If you can’t get a standing desk, make an effort to stand up when you’re on the phone or when you need a quick break.
- Modified: At home, find a stable hard bottom chair (kitchen table chair). Perform “sit to stand” exercises (at least 10 per day). Stand up and sit down repeatedly. If safe, try to not use your hands while standing and sitting.
- Sit on the floor –
- Whether you're watching television, folding laundry, or enjoying a good book, sitting on the floor like a kid can increase your activity level. You'll find that you naturally stretch and move more while sitting on the floor.
- Modified: If getting down onto the floor seems like a challenge, try to do some activities while in bed. Sitting in bed without laying or rest the back again the headboard can be a great core and posture challenge. Fold laundry while sitting in bed to give your core an extra challenge.
- Park Farther Away –
- Check the weather for the week and pick the nicest day to go hit the grocery store, shopping mall, or for all your errands. Park as far from the entrance as possible, this provides you with an opportunity for extra walking.
- Modified: If parking further away is not an option, once you have a grocery cart, try exiting the further door from where you came in to give yourself some extra steps getting safely back to your car
- Volunteer in Active Ways –
- Winter months are a great time to help local people and communities in need. Look for volunteer opportunities that involve physical activity, like volunteering at a shelter or food bank, gathering trash or litter, packing boxes to donate, or helping your neighbor shovel their driveway!
- Modified: Volunteer locations are usually willing to accommodate! See if you are able to have a chair behind you so you are able to sit if necessary.
And if you are able, try some of these outdoor activities – ice skating, sledding, snowshoeing, or cross-country skiing!
The Takeaway
Don’t hibernate during the winter months! There are so many ways to stay active and fit. It is recommended to exercise for at least 30 minutes, five days a week. Even a five to ten-minute workout can improve your mood and increase your heart health. Try one of these activities and get started today!
Causes and Symptoms of Inactivity
Causes of inactivity could include everything from a busy schedule to a physical condition that's keeping you inactive. If you don't stay active enough you may struggle with weak muscle tone and aching joints. According to the Arthritis Foundation, the more inactive you are, the more easily you'll get tired. There are several other physical issues and conditions associated with inactivity.
- Poor Blood Circulation
- Increased Inflammation
- Weakened Bones
- Hormonal Imbalance
How Physical Therapy Helps
If you're suffering from symptoms of an inactive lifestyle physical therapy can help. A physical therapist can help you by providing manual therapies that can increase your flexibility and improve your range of motion. An experienced therapist can also give you simple exercises you can do at home. A physical therapy program can be created that addresses your individual needs.
It's important to stay as active as possible to keep your muscles, tendons, and joints flexible and moving without pain and stiffness. You'll want to add some type of exercise to your daily routine to keep moving. Working with a trained physical therapist can also help you stay as fit and healthy as possible. Contact FYZICAL Dakota Dunes today! 605.217.4330, NO REFERRAL NEEDED!