The holiday season is fast approaching. As the pace of our lives increase between now and the New Year, time will be spent with families and friends over good food and cheer. People generally tend to put aside their personal schedules of exercising daily and eating the proper foods. We are caught up in the holiday fun and tend to overindulge and not adhere to our usual exercise regime. In general, people gain an average of 3-4 pounds during the holiday season and hope to lose these extra pounds after the New Year.

Unfortunately, the general population, according to the CDC, has become overweight and this has become nationwide health concern. Both the prevention and treatment of weight gain and associated health problems are important personal health goals. Even moderate weight gain (10 to 20 pounds for a person of average height) significantly increases health risks. For the vast majority of individuals, weight gain results from excess calorie consumption and/or inadequate physical activity. Thus, a healthy diet and regular physical activity, consistent with the Dietary Guidelines for Americans, should be promoted as a basis for a healthier lifestyle.

Many adult Americans are not meeting Federal physical activity recommendations to accumulate at least 30 minutes of moderate exercise most days of the week. Exercise psychologists continue to extol the virtues of physical activity (Dubbert 2002; Dunn, Trivedi & O’Neal 2001). One study supports exercise to benefit cognitive functioning (Kramer, Hahn & McAuley 2000). While another study documents the payoff of increased self-esteem (Alfermann & Stoll 2000). A Finnish study showed that regular exercise was related to lower levels of depression, anger, as well as, higher rates of social integration and a sense of belonging (Hassmen, Koivula & Uutela 2000). According to a study a conducted by Hansen, Stevens & Coast 2001, the amount of time required to achieve the psychological benefits is a little as 10 minutes segments of cardio-exercise. This will have a positive impact on mood and energy levels. Aside from the social-psychological advantages, it has been well documented for years that exercise increases cardio-vascular and musculoskeletal function to mention a few of the health benefits of daily exercise.

So with the holiday season fast approaching, it is important to for all of us to understand the remarkable benefits of a well-balanced diet and a daily exercise program. Even with the limitations of time during the holiday season, 10 minute exercise sessions can have significant health rewards not only in terms of regulating weight but can have a positive effect on our moods and energy levels. So go ahead a shop with the crowds and entertain friends and family, but remember allow time for exercise and say “no” to an extra serving of pie during the holidays.

Our personal training staff at FirstHealth of Andover will recommend an exercise program that is designed specifically for you and your health goals. So get a jump-start on the having a Healthy and Happy Holiday Season.

Sources:
Idea Health & Fitness Source, November-December 2001.
U.S. Department of Agriculture’s 1994-1996 Continuing Survey of food Intakes by Individuals.
U.S. Department of Health and Human Services (HHS) – The Surgeon General’s Call to Action to address Overweight and Obesity.
Calle, E.E., et al. 1999. Body mass index and mortality in a prospective cohort of U.S. adults. New England Journal of Medicine,341(15), 1097 –105.
Centers for Disease Control and Prevention (CDC). 1999. Ten great public health achievements – United States, 1990 – 1999. Morbidity and Mortality Weekly Report 48, (50), 141