Simple secrets for staying active over the holidays

This time of year is an especially challenging time to focus on fitness. For the average person who is in generally good health, missed opportunities to work in physical activity can be one of the most significant ways the holidays affects your health. Add in the extra stress, travel plans and disrupted schedules, it’s no wonder your regular exercise routine often gets bumped aside.

This holiday season make keeping fit a priority. You’ll feel better due to the endorphins being released, have more energy and stamina, along with enjoying the company you’re with. And whether you’re hosting houseguests or you are the houseguest, your fitness routine does not have to suffer. Even though the average holiday weight gain is only about one pound, studies have shown that extra one pound tends to hang on adding to the annual weight gain many adults experience. As an example, if a person gains one to two pounds each year during the holidays but retains that weight each year, in ten years they will weigh at least 10-20 pounds heavier.

Here are ideas to keep you focused and disciplined on staying in shape so you’ll come through the holidays a fitness winner:

· Workout in the morning before anyone else is awake. Even if you are not a morning exerciser, getting your fitness routine done early means you can cross it off your list and puts that extra pep in your step.

· If you’re the houseguest, bring along a jump rope. A few minutes of jumping rope is fantastic for cardio and all that landing on your feet is a weight-bearing movement adding in an extra bonus of strengthening your bones.

· Sneak in exercise by being a helpful houseguest. Offer to walk the dog, vacuum the house, clean up the yard, shovel snow, or take the kids to the park. Going the extra effort will pay off in maintaining your fitness.

· Suggest fun exercise ideas to get everyone involved – take a brisk walk through a park or nature trail, sign up for a 5K walk/run, play tag, put on music and have a dance contest, go sledding or ice-skating, or build a snowman or fort and throw snowballs at one another. If you’re in a warm climate take advantage of getting outdoors or walking or running along a beach.

· Do exercises requiring minimal space such as squats, push-ups, lunges, dips, planks, and jumping jacks. Throughout the day, do a set of 5-10 each of these movements to burn calories helping to keep muscles firm.

· Do wall sits for 2 minutes while brushing your teeth. Your quads and glutes will thank you for this.

· Wear a pedometer. Have a goal to achieve 10,000 steps each day.

· Yoga or Pilates – whichever you prefer - are always awesome ways to stretch, tone and maintain flexibility. Minimal space required and no equipment needed.

Staying active and fit during the holidays can be done. Make a plan, stick with it as every little bit of movement adds up. Just as important though, is to remember the real reason for the holidays – spending time with those you cherish.