A Recipe for Holiday Cheer: Increasing Physical Activity the Easy Way

by Lori Schneider, MA, CHES

Let’s face it – life is hectic. It doesn’t get any easier with shorter days, falling leaves, and holiday gatherings just around the corner. Trying to fit physical activity, or exercise, into most days can be a challenge, at best. But there are some choices we can make to add physical activity into our daily routine.

First, the recommendation: Do something active most days of the week, at a moderate intensity. What does that mean? Moving at a moderate intensity means you breathe heavier than normal and your heart beats faster.

You should still be able to carry on a conversation while moving at a moderate intensity. You may be thinking, “gosh, that happened last weekend as I vacuumed the floor getting the house ready for Aunt Mable’s visit!” And you would be right.

Any activity that makes you breathe heavier for at least 10 minutes at a time can be beneficial for your health. Raking leaves, mopping floors and other heavier household chores count. But so do more enjoyable activities, such as taking a walk outdoors to enjoy the crisp, fall weather.

If you just can’t take a full 30 minutes each day to move more, try breaking it up into 10 minute pockets – for example, taking a ten minute walk during your lunch break, going to a store to shop instead of shopping online, taking the stairs instead of the elevator (several times each day), walking into the gas station to pay for gas instead of paying at the pump, or parking farther away from the mall entrance and walking.

You may be thinking, “but my lunch hour is when I run all of my errands and if I shop on the internet, I don’t have to fight the crowds or the traffic. My leaf blower is great and makes clearing the leaves so much easier. Paying at the pump is more convenient than walking in to pay, especially when it’s cold outside. ” While all of this may be true, each of us must determine for ourselves if the rewards are worth the investment in time. The choices we make today affect our health tomorrow. And aside from the long term benefits to health, including reducing the risk of heart disease and stroke, diabetes and cancer, regular physical activity also has been shown to reduce depression and anxiety, improve mood, and enhance ability to perform daily tasks throughout the life span.

And who doesn’t need a little anxiety reduction to get through the holidays?

The bottom line is that making choices to move more everyday is important for good health. And more benefits can be gained from exercising at least three to five days a week. For more information on moving more, visit EatSmartMoveMoreNC.com and click on the consumer site for downloadable tips.

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Last Modified: November 16, 2006