One of the biggest challenges we are facing during this typical holiday season is how to squeeze in activities including must do tasks, and the activities that would be nice to do. Both of these are complicated by the pandemic rules of behavior, recommended by state and local public health agencies.
One of the essentials to fit in is exercise. It helps reduce body fat, aids in maintaining a healthy weight, lowers the risk of Type 2 Diabetes, improves mood and lowers anxiety. Some of the tactics for dealing with stress include indulging in more “comfort” foods that can be carbohydrate heavy and higher in calories. The following benefits of exercise will be helpful in getting that body moving throughout the holiday season and beyond.
According to the National Institutes of Health 70%, of Americans are considered overweight or obese. Realizing everyone does not fall into this range, exercising regularly can help you opt out of this expanding group. It is recommended that you exercise five days a week for at least 30 minutes. I can hear the “but I don’t have time,” feedback! Commit to two to three days of exercise and gradually increase. Make sure you include stretching in your exercise routine—it warms up your muscles and can increase your flexibility. The energy you use exercising will burn calories and reduce fat which helps you maintain or achieve a healthy weight. The more you exercise, the easier it is for your body to burn off those calories.
You can lower your risk of developing Type 2 Diabetes with a regular exercise plan. Research indicates regular exercise plus a healthy diet of low-fat, high-fiber whole grain foods can aid in lowering the risk of diabetes. Eating wisely is especially important during holidays. Be strategic in navigating the table, choose small plates, vegetables as dippers, limit bread, and go for two-bite desserts. Limit alcoholic beverages and drink more water.
The holiday season can be difficult for a lot of people for numerous reasons, which may result in depressed moods and outlook. Exercise can be an ally in moving the mind to a better, more positive place. When you exercise, chemicals including endorphins are naturally released by your body. The endorphins interact with the receptors in your brain that reduce your perception of pain. They also create a positive euphoric or happy feeling. As regular exercise becomes routine, your brain will associate the positive happy feeling with exercise, reinforcing the importance of exercise in feeling positive and good.
Reducing anxiety, like mood improvement is connected to the increased level of endorphins, stimulated by exercise. During your workout you are stepping away from the daily grind or problems that you may feel are overwhelming. Your focus is on the workout—once you’ve finished working out you have a fresh outlook, are less anxious, and have renewed energy to tackle the issues that weighed you down.
Consistent exercise reduces the negative effects of stress. Exercise can provide stress relief for your body This can lead to positive changes in your body’s —cardiovascular, digestive and immune systems—by helping protect your body from the harmful effects of stress.
It may also be meditation in motion. After a rapid walk, game of racquetball, or several laps in the pool, you may find that you’ve forgotten the day’s irritations and focused only on your body’s movements.
As you add exercise to your routine, you begin to regularly shed daily tensions; this can boost energy and optimism, helping you stay calm, clear and focused on other activities and tasks. Though 2020 has been filled with challenges, embracing exercise will aid in helping you manage stress, increase well-being and enjoy the blessings during the holiday season and beyond.
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