Most of us gain weight over the holidays. We’re not shocked by this simply because we all know all the food and drink that go into celebrating the extended holiday season. This is especially true if you have friends from various groups that celebrate different traditions. You can end up with invitations to seemingly countless celebrations. All those foods and sweets are going to be delightful, but most of wince a little when we think about the weight we’ll gain. Estimates vary, but in general people typically gain between 1 and 6 pounds over the holidays. Some studies suggest we permanently gain that minimum of 1 pound too. What do you do if you want to try to avoid the problem or at least minimize it despite social obligations? Consider adopting a simple holiday exercise plan since you can be sure that dieting isn’t in the cards.
Walk or Run
Let’s be honest, we do take our vehicles places more often than is actually necessary. You could walk to that corner store, but the effort is very unattractive. Try to ignore the part of you that encourages you to take your vehicle everywhere. Walk to nearby stores to get things. This walking is a good way to help ensure you get in a little exercise that you might not otherwise do. A brisk walk will get you there relatively quickly and is typically quite doable for most of us. The best part of this is that most of us can walk as a form of exercise will little difficulty. In general you’re going to want to take brisk walks of at least 30 minutes to ensure you’re getting the actual benefits. Don’t forget to factor in if this is viable where you live. Places with milder falls and winters can get away with walking outside as a form of exercise when the rest of us need to find a gym.
This is one of the old stand-bys of exercise. Push-ups are both universal and doable anywhere you have the space. They’ll also help you take care of you build that upper body strength for helping to carry the platters around during the holidays. A push-up is incredibly simple. You carefully lower yourself to the ground so that your hands are square with your shoulders as you straighten your body out along its length and go into a resting position on the balls of feet. Carefully push yourself up until your arms are straight below your while keeping your body in alignment. After that, lower yourself again. In general, you’ll repeat this anywhere from 10 to 15 times in a given set of push-ups before taking a brief break and doing it again one or two more times. Talk to your doctor before performing this kind of exercise though as it is a bit more taxing than simply walking and ensuring there are no health concerns when beginning to exercise is important.
Squats, like push-ups, help to build and maintain muscle in the body. This is important to any weight management routine as muscle mass increasing your resting metabolic rate. In short, your body needs more energy to maintain muscles even when you’re just sitting. That makes it just that much harder to gain all that extra holiday weight. Squats, like push-ups, are actually relatively simple and easy to do anywhere that you have the space and the time. All you need to do is place your feet roughly even with your shoulder while holding your arms out to help you keep balance as your progress in the exercise. You will then need to act like you’re going to sit down, but focus on allowing only your hips and knees to the do the bending until you feel you can go no farther comfortably. Simply return to your start position after this part and do the exercise another 9 to 14 times depending on your physical fitness. Repeat this process two to three times.
A holiday exercise routine is generally going to be more about maintenance for most of us. The exercises we’ve highlighted a good basis for an actual routine after the holiday thoughts. They are all simple, easy to do, and can be done in many places. It makes them useful to almost everyone. Don’t forget that you will need to do your best to ensure that you’re exercising for at least a half hour, if not longer, if you want to have a true effect on your health. Start slow and talk to your doctor the whole way to get the best results.