Holidays can take a toll on health

For some of us, holiday stress is about as traditional as hanging Christmas lights and putting pumpkin pie on the dinner table. As days seem to y by, shopping lists start to add up and nothing seems to slow down, stress can easily take over a time that should be spent celebrating, and that stress can take a toll on your health.

One way to relieve the chaos of juggling your work schedule, home life and holiday madness is to exercise. Committing to making healthy decisions every day can pay off in the long run, while increasing your energy and bene ting your mood and overall health.

“Not only does exercise reduce cortisol – a stress hormone – and release endorphins, it can be a good distraction from all of the holiday stress,” Claire Brooks, personal trainer and group tness instructor, said. “Even the change of scenery can help take your mind off of your busy to-do list. A good sweat session will help increase those ‘feel good’ chemicals in your body as well as channel your energy toward something other than your busy schedule for this season.”

Working full-time can add a load of stress to your life all on its own, and during the holidays only creates more of a challenge. Integrating a unique and ef cient workout routine into your daily work schedule can prove to be bene cial even after the holidays are over. For those with a regular exercise habit who tend to slow down during the busiest time of the year, Brooks encouraged a new change of pace to keep active.

“Don’t let a busy work schedule and holiday planning take away from your tness regimen,” she said. “[Don’t] ditch the of ce meeting to hit the gym. Instead, use the resources you’ve got. Stairwell in the building? Extra of ce space in the back? Jumping jacks and push-ups take up minimal space and can burn some extra calories during a hectic work day. Bring your sneakers with you to work and make that extra 20 minute break count. Workouts like Tabata – a high intensity interval training in short duration and only four minutes – can burn tons of calories in a short period of time.”

If a regular and consistent exercise regimen isn’t in your daily schedule, you don’t have to wait for your New Year’s resolution – there’s no better time to start than today. Brooks said it’s important to remember to take it one day at a time, but to always remain focused.

“Don’t beat yourself up if you slacked some,” she said. “Tomorrow is a new day, so focus on the now. Set an attainable goal for yourself each day. Some days you may not meet your goal, some days you may overachieve. Find a diet and exercise plan that works for you.”

Small group training and group aerobics classes are a popular and creative way to staying active. They have the bene t of not having to create your own workout routine and add a fun and creative dynamic to getting in some serious cardio and weight training. Most gyms have a schedule of classes that offer different levels of intensity for beginners or more advanced members.

Brooks emphasized that making healthy choices goes beyond regular exercise – and especially during the holiday food festivities. Setting a goal and committing to it takes dedication and persistence, but there is always room for a little indulgence.

“It’s OK to enjoy yourself,” she said.

“I’m a rm believer in that a ‘little bit’ is OK. However, I always keep in mind that a lot of a little does add up. Pace yourself! Turkey, cornbread stuf ng and cans of pumpkin are on the shelves year round, no need to live like it’s your last when you have to put that same pair of jeans on next weekend! Also, keeping healthy items at hand is a good way to stay full but not ll up on the bad stuff. Consider serving a dip with celery sticks instead of chips or crackers. Tweaking a recipe here and there – like greek yogurt for sour cream or applesauce for sugar – will make a difference when the little things to add up.”

“[And] don’t be afraid to say ‘no’ to the bad stuff,” Brooks continued.

“Of course your mom wants you to have a piece of her German chocolate pecan pie, but no one is going to judge you from refraining. No excuses necessary, a ‘no thank you’ is perfectly ne. Food peer pressure can get the best of you this time of year, but don’t stand in the way of your goal!”