"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."
- Dwayne Johnson
Executing a purposeful plan and well-structured fall and winter exercise strategy is a must to maintain physical health, strength, endurance, flexibility, and mobility. The act of preplanning increases your chances of staying active when you feel like lounging on the couch under a warm blanket, eating holiday cookies, and watching Hallmark Christmas movies. Become proactive and determine an exercise strategy before it gets dark and cold and life gets overbooked with added holiday "things to do."
When I lived in Hawai'i, the sun would rise and set just about the same time every day, and the weather was consistent all year long. Maintaining a regular exercise program was easy because the temperature and daylight didn't change much from one season to the next. You could say it was summer all year long. In contrast, the drastic shifts in temperature and daylight from one season to the next in Seattle force me to alter my exercise routine. Even though I can't honestly say that I've gotten used to it or even like it, considering these drastic fluctuations between seasons affects when and what daily activity and exercise I plan into my week, not to mention the added responsibilities the holidays' bring.
Here are some tricks I use to navigate the holiday season:
Have a well-established baseline.
Regardless of how full my schedule is or what obstacles the day may bring, I have a solid foundation that starts my day with exercise. Once I've gotten myself ready for the day, I have preplanned a baseline of 10 minutes toward movement before tackling daily priorities. I either do a 10-minute strength, barre, or yoga workout with the Peloton app or dance hula to some of my favorite songs. When other opportunities such as walking with friends, a strength workout at the gym between clients, or evening foam rolling and stretching arise, I weave this added exercise into my day. But no matter what, my day starts with 10 minutes of intentionally structured exercise.
In what small way can you begin the day with a commitment to your physical health? Here are a few ideas:
Roll out of bed and do a 1-minute plank
Complete ten squats and ten counter pushups after brushing your teeth
Step outside and take a lap around your house or building.
Follow a short workout video
Have a morning stretch routine
Why are you doing what you are doing?
When life gets busy and schedules get overwhelmed with added holiday activities, it seems as though well-established health habits draw the short straw. When you find yourself sacrificing workout time for other things, remind yourself why exercise needs to remain a vital pillar toward your health and wellness. Here are a few reminders to keep activity a priority when life gets busy:
Exercise prevents disease
Exercise can improve mobility and flexibility
Exercise builds a strong heart and lungs
Exercise builds and maintains strength
Exercise keeps your brain healthy and sharp
Exercise helps manage blood sugar and insulin levels
Exercise boost mood and outlook on life
Exercise improves balance and reduces falls
Exercise helps manage weight
Should I go on, or are you getting the picture? Exercise is crucial for optimal health and wellness and should not be put on the back burner when life gets crazy but planned for and maintained.
Toss out the all-or-nothing mindset.
I have repeatedly worked with clients who have the all-or-nothing mindset. They have it ingrained in their heads that a "good workout" needs to be one hour, and if they don't have an hour, they do nothing. However, this thought couldn't be further from the truth. An active lifestyle with multiple short stents of exercise is better than working out for one hour followed by sitting at a desk or in front of the TV for the remainder of the day. Finding ways to add more activity, movement, and physical challenges every day is far more beneficial than the one hour of exercise with not much else in between.
Here are a few ways to add more exercise into your day:
Start with a minimum daily baseline (see above)
Park further away and walk into the store or office
Walk to the grocery store or restaurant
Take a stroll after dinner
Take the stairs as much as possible
Do a short exercise circuit on your lunch break
Focus on a specific fall and winter fitness goal.
Do you like being out in the cold? Maybe you could try skiing, snowboarding, or cross country skiing? If the thought of being out in the cold sends a shiver up your spine (like it does me), perhaps you can take up a new fitness class or follow a 12-week muscle-building program in the gym? Trying a newfound physical activity is a great way to learn something new, challenge your body and brain differently, and keep your focus on staying physically active through potentially challenging times. Staying active is good for the body and brain and helps boost mood and reduce depression.
Get creative and plan for including daily exercise through the holidays and arrive in the new year with a better, healthier, and fitter version of yourself!
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