How to Stick with Your Fitness Routine over the Holidays
by Sara Baxter
1 Make an “appointment.” Schedule
your exercise as you would a meeting or party – and keep the
appointment. It’s even easier if you are part of a regular class, such
as the Arthritis Foundation’s warm-water Aquatic Program or land-based Exercise Program. (Contact your local chapter or visit www. arthritis.org for more information.)
You
have a regular fitness routine. You’ve stuck with it all fall. Now here
come the holidays, that festive and frenetic stretch of weeks that can
wreck even your best-planned exercise regimen.
Fear not: You can revel in the holidays while staying on task with your fitness routine. A few tips:
2 Have a plan B.
If something thwarts your best intentions, like entertaining family in
town for the holidays, have a backup plan. For example, tell yourself,
“Tomorrow, I will walk at 4 p.m., but if my cousin drops by to visit,
I’ll go to the gym at 6:30.” If you typically exercise in the evening,
you may want to switch your routine to mornings, just during the
holidays, so evening parties won’t interfere.
3 Sneak it in.
“Your exercise routine may get derailed by shopping trips and errands,”
says Sally Brozek, a registered dietitian who specializes in weight
management at Atlanta’s Piedmont Hospital. “Try to fit in extra steps by
parking far from the front door of the store, taking extra laps around
the mall, and trying to use the stairs instead of the elevator, if you
are able.”
4 Break up your workout.
Experts tell us we should get at least 30 minutes of exercise most days
of the week to reap benefits. If necessary, segment your workout into
three 10-minute sessions that you can squeeze in each morning, noon and
evening.
5 Use “downtime.” If you have to drop off children at a holiday pageant rehearsal, exercise while they’re occupied. Walk around the neighborhood or sneak off to the gym.
6 Work out at home. When time is tight, don’t waste it driving to the gym. Stay put and dust off the stationary bike or treadmill, or pull workout videos/DVDs off the shelf.
7 Involve visitors.
When family or friends are in town, invite them to join in your
exercise plans: Take them for a walking tour of your neighborhood, or
have them join you at the gym. “You get to spend time talking with them
while getting your exercise,” says Brozek.
8 Set realistic goals.
Instead of working out five times per week, you may have to settle for
three. But that’s OK: A study conducted by the American College of
Sports Medicine found those who set realistic goals were more apt to
stick with exercising than those who set loftier goals.
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