Written by WVUA 23 Digital Reporter Rachel Seal
TUSCALOOSA — As daylight savings time draws to a close and the crisp fall air begins to throw colorful leaves into the garden, many may find themselves wondering how to stay active and maintain a healthy diet as the holiday season approaches. I might start.
Daylight saving time ends this week
Daylight savings time ends at 2 a.m. on Sunday, November 3. That means your clock will move back an hour to 1am, giving you an extra hour of sleep. However, this extra hour of sleep means that the sun rises later and sets earlier.
As daylight hours decrease and winter weather creeps in, many people are struggling to maintain an active and healthy lifestyle. The idea of bed feels even better when you get home from work when it’s already dark outside. Avoiding the cold means you’ll have easy access to sweet holiday treats. But moderation amidst all the cookies, cake, and chocolate can lead to unwanted holiday weight gain. The same goes for deciding it’s too cold to sweat.
Michael Fedewa, an associate professor of kinesiology at the University of Alabama, specializes in research in exercise physiology, obesity, and weight loss management. He said changing daylight hours and people’s busy holiday schedules could lead to irregular eating and exercise patterns.
“I think if it gets dark earlier, people will have less time to be active outside,” Fedewa said.
Fedewa recommends being as active as possible during the fall and winter months. It’s cool and you don’t have to worry about getting too hot, so it’s the perfect 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 recommends finding a bright spot indoors and going for a walk. It can be on a treadmill at a gym, on a track at a community center, or even at a big box store or shopping mall.
“Find ways to incorporate physical activity into (your) daily life,” Fedewa says.
You can increase your step count throughout your daily life by doing small things like taking the stairs or parking further away.
Fedewa said that to maintain a healthy lifestyle, people tend to think that they have to go to the gym to exercise or exercise for at least an hour at a time. But if that doesn’t apply to someone’s life, an easy goal is to reach 10,000 steps per day.
“It doesn’t really matter how you let them in, whether it’s a few steps here or a few steps there,” Fedewa said. “As long as you accept them.”
Colleen Geary, associate professor of kinesiology at the University of Alabama, also recommends incorporating exercise into your daily routine. A simple example, she says, is doing squats while loading or unloading the dishwasher or laundry.
According to Geary, many people tend to overeat or overindulge in holiday food in an attempt to reduce stress during the busy season, and when the new year arrives and New Year’s resolutions are made, they feel even more stressed. It is said to become.
Even small things like walking in place while talking on the phone or doing yoga while binge-watching TV can help you stay active. She also recommends getting up early and exercising before work while it’s still light outside.
“No matter the season, finding ways to exercise throughout the day can be one of the best ways to increase your activity,” says Geary.
Control how much you eat and use healthy alternatives to avoid overeating
Geary suggests watching portion sizes to combat overeating, especially at parties and holiday gatherings. She recommends starting with small amounts of food and determining which items, if any, are worth refilling.
“Two small portions may be the same as a regular portion, but because you keep going back for the second portion, it feels like you’re eating more,” Geary says.
Fedewa also encourages setting realistic expectations during the holiday season.
“I want to make sure I give myself a little bit of reprieve,” Fedewa said. “I’m not going to just go cold turkey and avoid all sweet and savory foods during the holidays.”
If you can’t exercise one day or overindulge, Fedewa says that’s okay. Let’s get back to normal tomorrow.
Fedewa also recommends planning ahead by scheduling your workouts and meal prep. He also suggests having healthy snacks on hand to curb your appetite.
Healthy snacks include fresh fruits and vegetables, nuts and trail mix, cheese and yogurt. Consider nutritious foods over calorie-dense foods.
Geary says this is a marathon, not a sprint. Becoming healthier and losing weight requires long-term changes.
“Eating just 10 extra calories a day can lead to an extra pound of fat over the course of a year,” Geary says.
Fedewa said by eating a small, healthy meal before going to a holiday gathering, you can reduce your intake at the event.
“That way, you don’t have to eat as many really tasty sweets when you’re out and about,” Fedewa says.
Optimal exercise advice
The best exercise for you is the one you enjoy doing, says Geary. If you hate running, consider taking an aerobics class. Don’t like weightlifting? Maybe yoga is more your style.
“If you enjoy exercising in a particular type of exercise that you’re working on, you’re definitely more likely to want to participate in that exercise,” Geary says.
Trying new exercises is also good for your body, as it helps you work muscle groups that you don’t normally focus on. Geary said taking gym classes and focusing on flexibility during the winter can help keep you motivated to stay active.
Stretching is important, especially in cold weather, when your body can become more tense. Simple stretches can help raise your internal temperature, loosen your muscles, and prevent more intense exercise from doing any harm.
“You should do more stretching exercises,” Geary says. “We hope (it) makes for a more enjoyable vacation experience.”
Fedewa also encourages people to train for the cold season and choose fun holiday-themed races to participate in. He said running or walking during the Turkey Trot, Jingle Bell Run or New Year’s Race is a fun way to get your activity level up and get into the holiday spirit.
If you’re exercising outdoors in the cold, wear layers so you can add or remove items as you warm up or cool down, Fedewa says. He also recommends wearing workout clothes with reflective tape, a headlamp, tennis shoes with reflective laces, and carrying a flashlight when walking or running at night.
Fedewa says trying to start a new rigorous program during the holidays may not be the best time. However, if you haven’t started yet, it’s ideal to start as soon as possible. The important thing is to be proactive.
“It is best to maintain what we are doing now,” Fedewa said.
