Staying active can help keep holiday weight gain at bay

Dietitians and exercise physiologists widely agree that maintaining your weight during the holidays not only involves an eating strategy but a movement one, too.

Develop your own “Fitness for the Holidays” plan, suggests Chris Arvin, program director of fitness and wellness at Indiana University Bloomington.

That’s what Arvin did last year. He committed to being physically active for just 30 minutes every day between Thanksgiving and Christmas.

He missed just five days and said that overall he felt better emotionally and mentally for being consistently active.

He suggests devising a similar plan that you tell friends and family about. “Keep it very simple and not intimidating,” he advises.

Don’t feel like you have to dream up fancy fitness outings though. Just do something that fits into your day, like a walk, raking leaves or doing housecleaning, Arvin says.

He found himself doing a lot of walking to keep his commitment. When weather permitted he also rode his bike, which he enjoys.

“People tend to get busy and drop exercise routines during the holiday season,” Arvin notes, “but that is just when they need some exercise as a stress reliever.”

He also suggests keeping a log of your physical activity.

Here are some other tips to keep you moving:

“ Gather your family and friends on Thanksgiving or other days off during the holiday season and take a walk – maybe a simple jaunt through a neighborhood park or a trip by car to a nearby hiking spot. Maybe every year from now on you’ll pick a different hiking destination.

“ Pack stretchy exercise bands in your purse or luggage if you’re traveling during the holidays so you can do resistance exercises. Take along walking shoes, too.

“ Go outside and play ball.

“ Go bowling.

“ Enroll in an organized fitness event, like a holiday run, walk or bike ride.

“ Go dancing to celebrate the joy of the season.

“ Don’t do your shopping over the Internet – instead, go to the malls or other shopping areas and walk, walk, walk.

“ If you’re inclined to watch a lot of television during the holidays, figure out a way to exercise in front of the TV. Dust off the old exercise bicycle or treadmill.

“ Do you have access to an indoor pool? Go swimming and take the kids or grandkids along. Visit an ice-skating or roller-skating rink.

“ Don’t consider exercise during the holidays as a license to overeat. It can certainly burn calories, keep you away from the abundant food around the house and relieve stress, which can trigger overeating in some people.

“ If you’re overweight or have been sedentary for months, check in with your doctor regarding exercise before the holiday season is in full swing.