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Winterize Your Routine

The holiday season is in full swing. Like most, you are looking for extra hours in your day.

Written by CitiHealth

All the holiday activities can result in a time crunch, but don't cut your exercise to save time. Physical activity can help relieve the stress of the holidays, so start now to develop a more active lifestyle. Winter clothing can hide extra pounds but the thought of unveiling those pounds may have you running for a weight loss regimen. Before you choose a weight program, focus on some key strategies to success.

Make health your goal. You'll do better in the long run if you're working toward something.

Hydrate your Health.

In addition to keeping activity in your routine, remember to stay hydrated. With the colder weather, you lose water as your body stays warm, so include plenty of water-based fluids - eight to twelve cups per day is a good start. Juice and decaf beverages can supplement the water.

From the hot, sultry days of summer to the bone-chilling days of winter, your body needs water to maintain its normal temperature.

Staying well-hydrated is important no matter what the weather. Extreme temperatures act more quickly to dehydrate the body, making it important to drink water-based beverages even though you may not feel like it. Try to drink eight 8-ounce glasses every day, with increased amounts for added activity. If you spend lots of time outside, your need will increase.

Beverages that best meet hydration needs include water, juices, milk or caffeine-free coffee or tea. Carrying a water bottle makes it easy to remember to drink. Alternating water and other water-based drinks in your mug is another way to meet your needs.

Focus on healthy eating. Decrease portions and make better choices. Include a variety of foods to meet your nutritional needs.

Add nutrition and taste to old standbys - load veggies on pizza or top a baked potato with spicy salsa. Make a pit stop for some fruits and veggies - apples, oranges, carrots and celery.

If you opt for some sweets, don't worry. Walking the mall all day will help burn those extra calories. And when you plan ahead you can enjoy your favorite foods while keeping your body fueled for a long day of shopping.

Get physically active. Shoot for some activity most days of the week. Start with incorporating thirty minutes of aerobic activity most days of the week - take a walk after lunch, walk the dog, or walk around the mall before holiday shopping. Use this planned time to relax, organize what you need to do and generally recharge your spirits.

And remember, losing weight can be easy. The difficulty comes when you try to maintain lost weight. If you make changes gradually, it'll be easier to maintain your weight loss.

So enjoy the holiday season by exercising away your stress, not to mention all those calories in holiday goodies.


Extra body weight can lead to fatigue, difficulty breathing and frustration. Unfortunately, it can also lead to more serious problems.

A weight gain of 20 pounds doubles your risk of heart disease. In addition, extra body weight increases the risk for breast and endometrial cancer in postmenopausal women, and the incidence of gallstones increases.

Exactly how weight contributes to these diseases is unclear, but the link is clear. The fact that 55 percent of Americans are overweight makes this connection more significant. These diseases, along with diabetes, hypertension and psychological risks, increase the health care Americans need - all because of weight.

Start now to trim down - 10 or 20 pounds can make a big difference.

"Classes are a great way to make friends who will keep you going. Running groups can also keep you motivated when bone-chilling days would normally keep you indoors." -- Lora Erikson, owner of Blonde Runner Health LLC, triathlete and runner for more than 25 years.

Article Reviewed: July 18, 2012
Copyright © 2015 Healthy Magazine
Lora Erickson

Blonde Runner Health LLC is committed to promoting healthy lifestyles through custom coaching, personal training, community health classes, group runs, nutrition education and group triathlon team training (men & women). Other services offered are corrective exercise, running form analysis, race planning & consultation.
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