Thanksgiving is over. Family has left. Cleanup is done. But the holiday bulge remains.
With more holiday gatherings coming your way, the bulge around the middle of your waist could just be the beginning.
The average American gains one pound every holiday season, but some of us put on five to 10 pounds. Fortunately, you can do something about it — and maybe lose a few pounds to boot.
Not enough time?
With these simple and easy-to-do suggestions, you don’t need to carve out too much time at all. Short bursts of intense workouts will fast-track results and boost metabolism. Studies have shown that 20 minutes of high-intensity interval training just three times a week can help shed more fat than 40 minutes a week at a lower intensity.
The secret is to train with enthusiasm: push through it.
Short training periods are great for improving moods and attitudes, as well as reducing anxiety. (Not that anyone would ever need a mood-boosting modification or anxiety therapy around the holidays.)
So, when the holiday pressure is on, don’t run to the refrigerator — just kick into high gear with a 20-minute workout.
Exercise reduces heart rate, blood pressure and stress hormone levels while raising levels of serotonin, the natural, feel-good hormone. Try it, and watch your productivity and energy levels improve, along with your mood.
My shoulders relax and the occasional holiday headache goes away every time I exercise. My group exercise class members tell me they feel “lighter,” “more alive” and “ready to get with it.” If that sounds like a great way to go through the holiday season, then you should get started today. These suggestions work for men and women, young and old. Just go at your own pace and have fun.
No equipment is needed for this easy, four-part holiday exercise quickie, which is great to do at home or outside while enjoying our wonderful Florida weather.
Do each of these four exercises for one minute, followed by a 90-second rest period, and repeat this series three or four more times.
Elbows to Knees
Alternate elbow to opposite knee at a quick, but steady, pace.
Side-to-Side Hops
Keeping your knees slightly bent and feet placed together, jump back and forth over an imaginary line.
Jumping Squats
Be the jack-in-the-box with each jump into the air. Throw your hands in the air with a shout for added intensity.
Burpees
Squat to place your hands on the ground, jump back into a plank position, and do a push-up. Reverse the move to return to a standing position and jump off the ground to finish each rep.
Jennifer E. Closshey, Ph.D., is a doctor of integrative holistic health based out of Plant City. She teaches restorative yoga classes at the Plant City Family YMCA on Thursdays.