Exercise
to Combat Holiday
Weight Gain
Well, the
holidays are over and many of us are probably feeling
a bit sluggish from the all of the excitement and over-indulgence
in goodies. While you might think that you have gained
the customary five-to-seven pounds from November to January,
it is likely that you only gained a pound or two. At
least that is what a recent study conducted by the National
Institute of Health found when observing the weight changes
in a group of subjects over this time period. But, the
bad news is that when the researchers weighed the study
subjects one year later, the majority had not shed the
pounds gained. Many individuals can shed holiday weight
when returning to their usual diet and exercise routines.
However for some individuals, seemingly modest yearly
weight gain during adulthood can lead to obesity in later
life and negatively impact health. Heart disease, diabetes,
gallbladder disease, arthritis and even certain cancers
are health problems often associated with overweight
and obesity.
Certainly good eating habits can keep weight within a healthy range. But it
is the incorporation of physical activity in one's life that has the most impact
on keeping pounds off and promoting wellness. If you are not used to being
physically active, it is best to start off slowly. Begin with ten minutes each
day and build up to 30-45 minutes of activity on most days of the week. It
is not even necessary to exercise 30 minutes at a time; an accumulation of
30 minutes over the course of the day is just as beneficial. A combination
of cardiovascular exercises, strength training and flexibility and balance
make for a well-balanced exercise program. The following activities and exercises
are good choices:
Moderate
Intensity Activity
- Short
walks
- Raking
leaves
- Walking
stairs
- Mowing
the lawn
- Gardening
Stretching
and Muscle Building
- Yoga
- Tai Chi
- Free
weights
- Weight
machines
- Pilates
- Stretching
exercises
Aerobic
Activity
- Bike
riding
- Swimming
- Aerobics
- Stairmaster
- Brisk
walking
- Racket
sports
- Rowing
- Running
- Cross
country skiing
