Exercise during the holidays
Transforming Health | 12.27.12
Amy Watson, a registered dietitian from WellSpan Health, is back with some useful tips for staying on track with your health goals during the holiday season. She says:
"Just as we save time for shopping, baking, and writing out our cards, try to make a conscious effort to set aside some time for exercise."
She highlights that the guidelines for exercise recommend getting 30 minutes of continuous exercise in one day.
Physical activity guidelines from the CDC for:
"Now, if you can’t manage a period of 30 minutes, try to break that up into 10 minute spans," she says. That can be very beneficial for your health as well, and you'll feel refreshed and energized.
She adds, "Take a break, get up, get moving." Watch the video to learn more.
She recommends writing down the foods you eat as well as the physical activity you get in a day in a journal. "Record your physical activity and record your weight as well because studies show that the more you record, the more successful and accountable you'll be. And, you'll be more likely to reach your health goals." You can set and track your own health goals with the Health Toolkit.
Physical activity is an essential component of a healthy lifestyle.
Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight. (from Let's Move)
Here are a few activities and steps from Let's Move! that you and your family can consider to get started on a path to a healthier lifestyle:
- Give children toys that encourage physical activity like balls, kites, and jump ropes.
- Encourage children to join a sports team or try a new physical activity.
- Limit TV time and keep the TV out of a child’s bedroom.
- Facilitate a safe walk to and from school a few times a week.
- Take the stairs instead of the elevator.
- Walk around the block after a meal.
- Make a new house rule: no sitting still during television commercials.
- Find time to spend together doing a fun activity: family park day, swim day or bike day.
Click here for some more activity tips from Let's Move!
What is your favorite winter activity? Do you have any tips for exercise as a family? Please share your thoughts in a comment!
Published in Personal Transformation