Sticking with an exercise routine throughout the holiday season may seem difficult as the weather gets hot and steamy and holiday festivities begin.
It’s important to maintain a level of physical activity during the holiday season. If you don’t already have an exercise routine, it's important to talk to your doctor about how long your exercise sessions can be and what level of intensity is safe for you.
Generally we recommend you accumulate about 30 minutes of physical activity a day at least five days a week. Start with walking briskly for about 30 minutes most days of the week. Youmay prefer to break physical activity up into short chunks of time spread out through the day.
All activity is beneficial and any activity is better than none at all.
If you're not able to do much activity, do as much as you can. Even an hour a week of physical activity can have health benefits. Start with moving more and sitting less, and work your way up to moving more each day. If you haven't been active for a while, start slowly and build up gradually. Ask your doctor what kind of exercise goals you can safely set for yourself as you progress.
People of all ages can benefit greatly from exercise, particularly those with chronic health conditions from musculoskeletal, neurological, cardiovascular, respiratory, mental health to metabolic conditions
Physical activity is an important factor in the prevention and management of chronic conditions
The australian bureau of statistics released physical activity statistics for australians 2020-2021:
Only 27.2% of people aged 15 years and over met the physical activity guidelines
73.4% of people aged 18-64 years undertook 150 minutes or more of physical activity in the last week
Nearly half (49.4%) of employed people aged 18-64 years described their day at work as mostly sitting.
These statistics indicate that we need to increase our movement, and as we mentioned, any exercise is better than nothing at all and there are a whole host of benefits:
Improved quality of life
Exercise helps you live longer and live better. It makes your heart and muscles stronger and helps to fight a host of diseases, as well as improve your mental and emotional function.
Improved cardiovascular & respiratory health
Regular physical activity, especially aerobic exercise, can improve cardiorespiratory endurance. Aerobic exercises can help promote heart and lung health and improve how well the body circulates and utilises oxygen.
Improved sleep quality
Studies show that proper exercise can alleviate sleep-related problems and help you get an adequate amount of rest. Experts today believe sleep and exercise have a bidirectional relationship. In other words, optimising your exercise routine can potentially help you sleep better and getting an adequate amount of sleep may promote healthier physical activity levels the following day.
Weight management
Exercise assists weight loss and is helpful in maintaining weight loss. Exercise helps increase metabolism, and how many calories you burn in a day. It doesn’t have to be strenuous, walking, jogging, cycling, weight training, swimming, yoga and pilates can all be fun and enjoyable when shared with a friend.
Reduced Risk of disease
Maintaining a regular physical activity routine helps improve your overall health, fitness, and quality of life, and It also helps reduce your risk of chronic conditions. Type 2 diabetes, heart disease, many types of cancer, depression and anxiety, and dementia, risks can be substantially reduced with exercise.
Improved muscular strength
The best way to build muscle strength is with a resistance training program, or as some people call it, strength training. Muscular strength develops from performing exercise like lifting weights, doing bodyweight exercises, or using resistance bands.
Lower blood pressure and improved heart health
Regular exercise makes the heart strong, and a strong heart is able to pump more blood with less effort. As a result, the force on the arteries decreases, lowering blood pressure. We can all benefit from a healthy heart.
Reduce feelings of anxiety and depression
Research on depression and anxiety shows that exercise and other physical activity can help improve mood, reduce anxiety and improve other health problems that cause stress. Exercise releases feel-good endorphins and other natural brain chemicals that can enhance your sense of well-being.
Improves brain health & memory
Exercise boosts memory and thinking indirectly, by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Ways to increase your activity & add more physical activity into your day:
It's the holidays, come on there is so much to see and do, that doesn't involve sitting and eating!
Walk or ride a bike for short distances instead of driving
Park further away and walk the rest of the way to your destination
Use the stairs instead of a lift or escalator
Use a standing desk if you are in an office job, or get up every 30mins & move around, change posture
Start with small walks that involve fun things, like shopping or exploring markets and attractions
Stretching routines are a great way to stay mobile and;
Reduce risk of injuries
Help joints move through full ROM
Increase blood flow to muscles
Reduce & manage stress
Assist in muscle recovery
So dont let the holiday season turn you into a blob, get yourself up, move, regenerate and enjoy your Christmas!
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