Holiday Exercise: Make It a Pleasure, Not a Punishment
The U.S. Surgeon General reports that 60% of adults in the U.S. are not active on a regular basis and the number one reason most people don't exercise is... lack of time.
Once the holiday season begins, the lack of time issue will only become more problematic. For most people, even for those who do exercise regularly, this means that daily exercise slips to the bottom of the long list of things to do at the holidays. You know that list: gift shopping, party hopping, traveling to see family and friends...
Here are some ways you can stay on track with your exercise routine throughout the holidays.
Set Short- and Long-Term Goals
Rather than drag yourself to the gym each day to "burn off some of that eggnog," set a fitness goal for the holiday season.
Try writing down what you want to accomplish during the two-month period from November 20 to January 20. Choose a goal such as losing 5 pounds, increasing your strength, or improving your time in a mile run. Don't make exercise a penance for the holiday cookies you ate. Make it a personal goal unrelated to holiday revelry.
Your goals need to be flexible and in line with your capabilities, needs, values, and available resources. They should be challenging but also realistic. Measure the baseline of where you are now and decide where you would like to be on a certain date in January.
Examples of Fitness Goals
|Baseline on Nov. 20||Goal|
|% Body fat||28%||25%|
|Sit-ups per minute||32||40|
|Push-ups per minute||13||18|
Write down your goal and take ownership of it by signing it—either by yourself or with a workout partner.
"Rituals are yet another way that you can gain control over your environment," says sports psychology consultant, Alan Goldberg, EdD. "The familiar always neutralizes fear and bolsters self-confidence," he explains.
Here are examples of rituals that may work for you:
- Have a set time in the morning to work out.
- Have your gym bag packed and ready to go the night before.
- Have your workout planned before you arrive at the gym.
Get a Workout Partner
Some people find that working out with a partner helps motivate them and keep them consistent in terms of getting to the gym. Knowing that someone is waiting at the gym for you will hopefully motivate you on the days you don't feel like getting out of bed to exercise.
Train for an Event or Sport
Whether you like to ski or snowboard or whatever, being fit will make your winter activities more enjoyable. Knowing you need to be physically prepared may be the motivational tool you need in terms of keeping you consistent with your workouts. Realizing that all your training will have an additional benefit, other than improved fitness, may also improve your chances of sticking with it.
If you don't already have something to train for, consider these:
- 5K or 10K road race
- Triathlon or biathlon
- Sport-specific training (downhill skiing, cross-country skiing, winter basketball league, etc.)
- Dry-land rowing regatta
So, for this holiday season find some motivation that has nothing to do with guilt.
American Heart Association
Physical Activity for Everyone
Centers for Disease Control and Prevention
Canadian Society of Exercise Physiology
American Council on Exercise (ACE). Available at: http://www.acefitness.org .
Last reviewed February 2010 by
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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