american fork allergist
Walter Meden, DDS
Nutrition for Sustained Energy

Fit for Fall

Physical Activity: make it a priority during the holidays.

The holiday season is in full swing. Are you looking for extra hours in your day?

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.

Shoot for thirty minutes of aerobic activity most days of the week.

Ways to increase your cardio include:

  • Taking a walk after lunch or dinner.
  • Walking the dog
  • Walking around the mall before or during your holiday shopping.

Use this planned time to relax, organize what you need to do and generally recharge your spirits.

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

The fall fit list


1. Take advantage of the weather.

Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.

2. Think outside the box.

Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new. Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you.

3. Rejuvenate yourself.

Fall is the time to rejuvenate body, mind and spirit. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness so you can feel good physically, mentally, emotionally and spiritually.

4. Remember the 30-day rule.

Experts say it takes about four weeks for the body to adapt to lifestyle changes, which is why people who give up on their fitness programs tend to do so within the first 30 days. Keep a calendar and track your physical activity progress.

5. Strive for the 3 Cs.

Commitment, convenience and consistency are “the three Cs,” and all three will lead to a successful fitness program. Commit to stick to a regimen, and make it convenient for yourself. Last of all, be consistent. Life is busy, and that’s a fact.

Plan your exercise program around your schedule and you’ll find that it will become a part of your daily or weekly routine.

Article Reviewed: June 15, 2012
Copyright © 2015 Healthy Magazine

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