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River Heights Physiotherapy

Greetings

Just a reminder that Howdle McLean Physiotherapy will be closed on December 25th, 28th, 2009 and January 1, 2010.  We look forward to seeing you in the New Year.

The holiday season is here again. And your calendar is probably already filling up with social gatherings, whether at work, with friends, family, church or other community groups…the list goes on and on.

Even though you are busy, the holiday season is not the time to forget your commitment to a healthy lifestyle.

Here are a few tips from River Heights Physiotherapy to help ensure you have a healthy holiday season.

  • Eat in moderation. The average person generally gains about a pound during the holiday season—from the end of November through New Year’s Day. Although this may seem like no big deal, this “holiday weight” is difficult to shed and is probably a major contributor to middle age weight gain.  Although there is a lot of temptation to indulge during this period, try to avoid overeating and choose healthier food options. One trick at buffet-style meals is to fill up on salads and veggies first, leaving less room for fattening meats and high-carbohydrate side dishes. Try eating on small salad or dessert sized plates so you will be apt to eat less. Also, have miniature servings of desserts rather than the usual oversized servings.
  • Stick to your regular exercise schedule, aiming to do at least 30 minutes of aerobic exercise, three times a week. According to Dr. Steven Fleck, an Olympic sports physiologist, “Continuing an exercise program, even if it is a moderate one, is a lot easier than having to start all over.” So instead of breaking your routine, look for other ways to incorporate exercise into your holiday plans and chores. For example, while you are doing your holiday shopping, do not look for a parking space near the mall entrance; instead use this as an opportunity to add a brisk walk to your day. You could also take the stairs or climb the escalator to add more of a workout. If your holiday plans include travel, check to see if your gym has a location in the town you will be in or book a hotel with a gym or pool.
  • Don’t forget to warm up. It may seem like by skipping the warm up and stretching you’ll save time by jumping straight into your workout. However, this could put you at risk for injuries like pulled muscles. Studies have shown that the amount of time you take to warm up and cool down is directly related to your risk of injury.  Consider consulting River Heights Physiotherapy for suggestions on how to avoid injury by doing a proper warm up and cool down.
  • Take time to relax and de-stress. Everyone knows how stressful the holidays can be, but few realize how this stress can affect their health. In December and January, 33% more people die from heart attacks than during the rest of the year.  This is probably due to the stress and overindulgence that accompanies the holidays. To de-stress, you could try doing some yoga stretches. These will not only help reduce any physical or mental tension you have, but also help build strength and flexibility. Other stress relief techniques include deep breathing, meditation, or even simply taking a walk outside to clear your mind.

Although it may seem like following through with your exercise routine and other healthy habits can be put off until after New Year’s, now is actually the time you need them the most. Exercising regularly will not only help keep off those holiday pounds,  but will also increase your energy levels and stimulate your body’s production of endorphins,  filling you with holiday good cheer.

So save yourself an unnecessary New Year’s resolution and keep yourself healthy this holiday season!

References:

  1. Yanovski JA, Yanovski S, Sovik KN, Nguyen TT, O’Neil PM, Sebring G. A Prospective Study of Holiday Weight Gain. NEJM. 2000;342(12):861-867.
  2. Galloway MT, Jokl P. Aging Successfully: The Importance of Physical Activity in Maintaining Health and Function. J Am Acad Orthop Surg. 2000;8:37-44.
  3. Safran MR, Garrett WE, Seaber AV, Glisson RR, Ribbeck BM.The role of warmup in muscular injury prevention. Am J Sports Med. 1988;16(2):123-129.
  4. Butterfield TA, Herzog W. Effect of altering starting length and activation timing of muscle on fiber strain and muscle damage. J Appl Physiol. 2006;100:1489-1498.
  5. Lalliou P, Rokka S, Beneka A, Mavridis G, Godolias G. Reducing risk of injury due to warm up and cool down in dance aerobic instructors. J Back & Musculoskel Rehab. 2007;20(1):29-35.
  6. Kloner RA, Poole WK, Perritt RL. When Throughout the Year is Coronary Death Most Likely to Occur? A 12-Year Population-Based Analysis of More Than 220,000 Cases. Circulation. 1999;100:1630-1634.
  7. O’Connor PJ, Puetz TW. Chronic Physical Activity and Feelings of Energy and Fatigue. Med & Sci in Sports & Exer. 2005;37(2):299-305.
  8. Fraioli F, Moretti C, Paolucci D, Alicicco E, Crescenzi F, Fortunio G. Physical exercise stimulates marked concomitant release of b-enorphin and adrenocorticotropic hormone (ACTH) in peripheral blood in man, Cell Molec Life Sci. 1980;36(8):987-989.
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