Merry Fitmas and Happy New Rear: Tips to maintain healthy lifestyle during a busy holiday

By WVUA 23 Digital Reporter Rachel Seale

TUSCALOOSA — As Daylight Saving Time draws to an end and the crisp, fall air starts to toss colorful leaves in the yard, you may begin to wonder how to stay active and maintain a healthy diet as the holiday season approaches.

Daylight Saving Time ends this week

Daylight Saving Time ends at 2 a.m. Sunday, Nov. 3. That means we’ll get an extra hour of sleep as the clock moves back an hour to 1 a.m.; however, this extra hour of sleep means the sun will rise later and set earlier.

As we lose daylight hours and winter weather creeps in, many people have trouble maintaining an active, healthy lifestyle. Heading home from work when it’s already dark outside makes the idea of bed seem all the better, and staying out of the cold means holiday sweet treats are easily in reach. But forgetting moderation amid the influx of cookies, cakes and chocolates can lead to unwanted holiday weight gain. So too can deciding it’s just too cold to get sweaty.

Michael Fedewa, an associate professor of kinesiology at the University of Alabama, specializes in research regarding exercise physiology, obesity and weight loss management. He said the change in available daylight hours and people’s busy holiday schedules can lead to irregular eating habits and exercise patterns.

“When it starts to get darker earlier, I think it reduces the amount of time that people have to be active outside,” Fedewa said.

Fedewa recommends that people be as active as possible in the fall and winter months. Since its cooler and people don’t have to worry about getting overheated, it’s prime time to get outside and enjoy the fresh air and nature’s gifts.

Small steps to success

If it’s too cold to exercise outside, Fedewa suggests people find a well-lit area inside to go for a walk. That could be on a treadmill at the gym, along a track at a community center or even at big-box stores or the mall.

“Try to find ways to work physical activity into (your) daily routine,” Fedewa said.

Doing small things like taking the stairs or parking farther away will help you accumulate more steps throughout your daily routine.

Fedewa said people tend to think they have to go to the gym to exercise or spend at least an hour working out at one time to maintain a healthy lifestyle. But if that doesn’t fit into someone’s life, an easier goal is reaching 10,000 steps per day.

“It doesn’t really matter how you get them in, whether it’s a few steps here or a few steps there,” Fedewa said. “As long as you’re getting them in.”

Colleen Geary, an associate professor of kinesiology at the University of Alabama, also recommends working exercise into your daily routine. She said an easy example is doing squats while loading or unloading the dishwasher or laundry.

Geary said many people tend to overeat or overindulge in holiday food in an effort to reduce stress during the busy season, and then get even more stressed when the new year hits and New Years resolutions are set.

Small things like walking in place while talking on the phone or doing yoga while binge-watching television can help you remain active. She also recommends waking up earlier to exercise before work while it’s still daylight outside.

“Finding ways to exercise throughout your day is going to be one of the best mechanisms to encourage activity, really regardless of the season,” Geary said.

Avoid overeating with portion control and healthy alternatives

Geary suggests watching portion sizes to combat overeating, especially at parties and holiday gatherings. She recommends starting with smaller portions of food, and then deciding which — if any — items are worth a second helping.

“Two small portions might be the same as one regular portion, but you feel like you are eating more because you’re going back to that second plate,” Geary said.

Fedewa also encourages setting realistic expectations during the holiday season.

“You want to make sure you give yourself a little grace,” Fedewa said. “You’re not just going to go cold turkey and avoid every sweet, delicious food over the holidays.”

If you can’t work out one day or overindulge, that’s OK, Fedewa said. Get back on track tomorrow.

Fedewa also recommends planning ahead by scheduling workouts and meal prepping. He also suggests having healthy snacks on hand to combat cravings.

Good, healthy snacks include fresh fruits or vegetables, nuts or trail mix, cheese or yogurt. Think nutrient-dense foods over calorie-dense foods.

It’s a marathon, not a sprint, Geary said. Being healthier and losing weight requires long-term changes.

“Just 10 extra calories a day can lead to an extra pound of fat across a year,” Geary said.

Fedewa said that eating a small, healthy meal before heading to holiday gatherings can reduce how much you consume at the event.

“That way you won’t eat quite as much of the really delicious, sweet stuff while you’re out,” Fedewa said.

Best exercise advice

The best exercise for you is the exercise you enjoy, Geary said. If you hate running, consider taking an aerobics class. Hate weightlifting? Maybe yoga is more your style.

“If you enjoy exercise with a specific type of exercise you’re engaging in, you’re definitely more likely to want to be participating in it,” Geary said.

Trying new exercises is also good for your body because changing it up can help work muscle groups you may not regularly focus on. Geary said joining a class at a gym or focusing on flexibility during the winter months can keep you motivated to remain active.

And it’s important to stretch, especially as our bodies can become more tense in cold weather. Simple stretches help raise internal body temperature, loosen muscles and ensure more rigorous exercise doesn’t cause harm.

“We should just practice stretching the body more,” Geary said. “(It) will hopefully make for a more pleasant holiday experience.”

Fedewa also encourages people to pick a fun holiday-themed race to train for and participate in during the colder months. He said running or walking in a Turkey Trot, Jingle Bell Run or New Year’s race is a fun way to increase your activity levels and get into the holiday spirit.

If you’re exercising outdoors in the cold, layer up so you can add or remove items as you warm up or cool down, Fedewa said. He also recommends wearing workout clothes with reflective taping, headlamps, tennis shoes with reflective laces and carrying a flashlight when walking or running at night.

Trying to start a new rigorous program over the holidays may not be the best time, according to Fedewa. But if you’re not yet active, getting started sooner than later is ideal. What’s important is being active.

“Maintaining what you’re doing currently is best,” Fedewa said.