As the holiday season emerges, heralding celebration and excitement, it also brings stress and conflict. Trips to the mall, family gatherings, office functions and community events take priority over exercise and healthy eating. Consider making this holiday different by planning to eat moderately, setting aside time to exercise and keeping your stress level low.
The holidays may be just the time you need to exercise the most. For exercise, devise a sensible plan on how you'll fit it in. Now would be a perfect time to recruit a friend to exercise with you. This could provide you with the motivation you need during this busy time of the year. If you usually attend an exercise class but now need that time to shop, consider having your instructor recommend a video similar to your class that you can use at home at your own convenience. Exercise also enhances sleep quality and reduces feelings of depression, which are often present during the holidays. The extra boost you get from a good workout can give you the energy and stamina you need to get you through your busy days and nights.
Stress increases your heart rate and blood pressure; muscles tighten and you may experience headaches. Emotional tensions such as irritability, anger and depression often follow. Responses to exercise are exactly the opposite of some of the common stress responses: reduced heart rate, blood pressure andincreased flexibility, strength and endurance. Exercise also burns up hormones produced by your body when you're under stress. It's easy to miss out on sleep during the holiday season. Adequate sleep restores energy and is essential for stress management. If loneliness is a source of your stress look for an opportunity to volunteer for those who are less fortunate. Consider a yoga videotape or going for walks. Be organized by making a list of things to do. Plan ahead. Waiting "until the last minute" only creates more stress. Do not over-commit yourself. Chose carefully what you really want to do and say "no" to the rest, giving yourself a realistic schedule. Do less; enjoy more!
Remember to eat moderately when you are indulging in those goodies. Focus on making smart choices. Too much alcohol, caffeine and fatty foods can make you tired and more irritable. Too much caffeine acts in the same way as too much stress, so caffeine can make stress symptoms worse. Caffeine is found in coffee, tea, chocolate and some sodas. Alcohol is a depressant and can aggravate stress and will stimulate your appetite. It is also high in calories when mixed with sweetened beverages like soda and juices. Try to eat healthy when you're not at gatherings and avoid going out to lunch this time of the year.
However you choose to spend your holidays, make them safe and have a happy healthy holiday season!
Diet and Exercise Go Hand In Hand
Gradual changes in diet and exercise are the keys to developing a healthy lifestyle. Many diets offer quick fixes and rapid weight loss that over the long haul prove not to be effective. Losing weight and body fat is a life-long goal to maintaining a strong, healthy body. Gradual changes in your eating habits and incorporating exercise into your daily routine will guarantee success. It is important to not only assess what you're eating but also the intensity, frequency and duration of your exercise. Food and exercise logs are handy in keeping track of the types of foods and how much you're eating as well as how long and how many times a week you are exercising. The facts are more realistic once down on paper. Exercise is essential to a healthier body. Aerobic activity, defined as using the large muscles of the body repetitively and rhythmically over an extended period of time, should be combined with strength training for optimal results.
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