Fun and Fitness for the 40-Something

With Black Friday here, there’s no denying the holiday season is upon us. You know what that means: Shopping, decorating, wrapping and entertaining. Cookies, candies, cakes and holiday libations. It’s no wonder that many of us regard stress and weight gain as inevitable as the holidays themselves. But you might be able to head them off at the pass if you follow some advice from an article I wrote a couple years ago.

In 2006, I interviewed a couple of fitness experts who worked at local gyms in the Chicago area. They both emphasized that, during these hectic holiday times, you don’t need to choose between setting aside 45 minutes to work out and doing nothing. Little things add up. And one of the best ways to accumulate “little things” is to work them into activities you can’t avoid, like shopping.

At the mall

You can turn your shopping trip into a mini-workout. The first step is literally that—adding steps. Rather than searching for a close parking spot, take the first available space (the farther, the better) and walk to the entrance at a good clip. Keep up the pace inside, and bypass slow-moving escalators and elevators for the stairs. You’ll get in some cardio and probably save time and frustration.

You also can work on your strength and flexibility, while battling fatigue. Use two large shopping bags with sturdy handles to divide your load equally. The bags will help you walk with a more balanced gait and reduce the stress on your back. If you’re feeling really hard-core (and not self-conscious), you can do bicep curls with the bags.

Think about your abdominal muscles, too. Every time you enter a store, pull your navel toward your spine as you exhale and repeat this three to five times. This strengthens abdominal muscles and protects the lower back.

To combat stress and foster relaxation, set down your bags while waiting in lines and stretch your muscles. Bend from side to side, and front to back. Roll your shoulders forward and backward, and tilt your head from shoulder to shoulder.

At home and the office

If you don’t have a solid block of time to devote to strength training, don’t worry—you can sneak it in during other activities. For example, at your desk, you can put a resistance band around your ankle, elevate your leg and raise it up for a full leg extension workout that can be done while on the phone. And think about replacing your desk chair with an exercise ball that forces you to work your core, if only for a few minutes.

Everyday tasks provide more opportunities to improve your health. You have to brush your teeth, right? Why not squeeze in some lunges or squats at the same time? (Yeah, I always forget, too, but it might work for some people.)

Food, food, food

Nutrition is essential this time of year. Sugar is out and about in abundance but strive to maintain a healthy balance. Try to have something sweet and healthy, like fruit, yogurt or a bagel with peanut butter. Don’t turn down every holiday treat, though—that can lead to a binge.

And, speaking of balance, remember that exercise over the holidays isn’t just about looking good. As one of my interviewees said, “People need to be mindful during the holidays that exercise is really important for the mental end of things. Don’t exercise for vanity, exercise for sanity.”

This entry was posted on Friday, November 28th, 2008 at 8:38 am and is filed under General Fitness, Health and Wellness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.