Beyond taking care of body weight, exercise plays a key role in our general well-being. Daily exercise has multiple benefits for the physical and mental health of people of any age. However, as the holidays approach, our routine can be completely altered and on many occasions we do not prioritize physical activity, with the consequent repercussions for the start of a new year. Therefore, from CanaryDoctor We bring you 10 recommendations so that, even during Christmas, you keep moving your skeleton without anything stopping you:
- Plan your day. Between meals with friends and family, set aside a specific time during the day to exercise and write it down in your planner.
- Responsibility helps. If you lack motivation, work out with a friend or family member with a similar goal to meet up and be physically active together. A partner can surely help you stay on track and motivate you not to throw in the towel during these days.
- Counting steps is a big step. Step counters or pedometers built into smart watches are an easy and inexpensive way to remind yourself to move. Reaching 10.000 steps a day is a good overall goal. But if you see it very uphill, count the average number of steps you take during a week and then increase 1.000 steps every two weeks. If you don't have one of these watches, take advantage and order it for Reyes.
- Stay energetic. When you do walk to buy gifts, do it with energy, as this can help to activate your metabolism, which is difficult to achieve with a leisurely walk. What do we mean by energy? Well, walk as if you were meeting someone for lunch, but you are a little late for the date.
- Turn off the television, computer, and smartphone. Most likely, if you turn off these devices for an hour or two, you will automatically move more and reduce your "sitting time." Take advantage of this time for household chores, run an errand, play with your children or take a walk around your neighborhood.
- Turn sitting time into fitness time. Try combining movement with a sedentary activity that you already do. For example, do squats, walk in place, jump, do push-ups, or sit-ups while watching TV or during every commercial. Restlessness, or its scientific term non-exercise activity thermogenesis, also uses extra energy. Studies show that lean people incorporate more such movements throughout the day compared to overweight people. This may mean pacing while talking on the phone, tapping your feet while sitting, etc.
- Move around the office. If you work long shifts, have a family and many activities in unison, exercising can be very difficult. So focus on moving around your office (or workplace) even if you have a sedentary desk job. Take the stairs and avoid the elevators, park as far from the front office door as possible, set a reminder to get up and walk for 5 minutes every hour (that could add up to 40 minutes in a day!), Or follow a short video of desktop exercises online.
- Divide the training. If you are new to exercise and find a 30 minute session very challenging, break it down into two sessions of 15 minutes each. The physical benefit may be greater if you can exercise with greater energy and intensity in two shorter bouts than if you tried to exercise for 30 minutes but with less fatigue towards the end.
- Sign up for a class or specific event. Check the schedule for fitness classes at your local gym, yoga studio, or community center. Some offer virtual classes with a live instructor but that you can do at home. Or sign up for a specific event like a road race or a hike; This can help you train regularly in the weeks leading up to the event. Having a target date or a weekly class structure can keep you excited and engaged.
- Reward yourself. Set short-term goals, then acknowledge them and reward yourself when you achieve them. Positive affirmations are key to building confidence as you commit to ongoing fitness goals. Enjoy new shoes, clothes, or exercise equipment; a new book; or a massage. You deserve it!
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