Fit for fun

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It’s oh-so-easy to fall into the holiday mode of not exercising. Follow this easy guide to staying active and healthy this summer.

It’s that time of year when we make excuses for not working out,  preferring rather to relax and soak up the holiday season. But before you decide to wait until the new year to exercise again, read the experts’ advice about why you should keep your fitness levels in check.

‘Tis the season to be unfit

Summer holidays – a time of relaxation, celebration and over-indulging. It’s a time to relax, celebrate the end of one year, and brace yourself for the start of another. But, just because you are on holiday, it doesn’t mean your body is. A little effort will go a long way towards staying fit, keeping the weight off and being in a better mood. Whether you have a family, are in a relationship or single, you can have a healthy approach to the holiday season.

It’s all too easy during this time to put on weight. We’re eating more and allowing ourselves to be less active. Water may also be the culprit. “Many of us spend most of the day dehydrated, and often when we feel hungry, we are in fact thirsty. We’re also drinking alcohol, and in the process becoming even more dehydrated,” says  Jane Alexander in The Natural Year. Aim to drink up to two litres of water to keep you hydrated and to burn fat more effectively.

You might think it’s okay to stop working out over the holiday period and then resume your activities in the new year, but Christian Matuz, a food technologist and lifestyle advice provider, says this is the worst thing you can do. “Do not stop your workouts. You’ll come back with more weight and you’ll be less fit.” You can put on around 1% to 4% of body fat over this period. This weight will also be more difficult to lose. Recent research shows that up to 25% of our total energy intake is from snacks, which are likely to increase during the holidays.

It’s time to break out of your fitness comfort zone, leave the gym card at home and take advantage of the sunny weather (just don’t forget sunscreen).

Just by “messing around” with the kids, your family or friends, you are improving your fitness levels, your mood and your health.

Holiday fitness

You don’t need a lot of time to be active and burn off calories. “Be realistic and make a point of working exercise into your schedule,” says fitness expert Larry Track. Whether it be walking up the stairs instead of taking the lift, or walking instead of driving, this still means it’s some form of exercise and better than nothing. According to studies, 20 minutes of brisk cycling burns fat for 40 minutes afterwards. Regular exercise also reduces health risks and increases life expectancy by 70%. “Exercise also affects brain function because of the rich oxygen flow in blood to the brain,” adds Matuz.

Motivating your spouse and kids will encourage the whole family to get involved, stay fit and bond over the holidays.

Research shows that these kinds of social connections are crucial for individual health and wellbeing. If the parents are active and eat healthily, the children will follow. And isn’t that the best motivation for this holiday season?

Why we don’t exercise and why we should:

All forms of exercise release feel-good hormones, such as endorphins, which have lasting benefits for our health, body and mind. “Exercise decreases aggression, depression and de-stresses us,” explains psychologist Saddiyya Haffejee. General self-esteem is also an important factor when it comes to exercise, because we all need to feel a sense of wellness. Currently completing her PhD in research psychology, Andrea Daniels adds: “The better we are physically, the better the body image we have of ourselves. We not only look better, but we feel better too.”

It’s important not to give up physical activity. “If you stop exercising just for three days, your body already starts to change and you become less motivated,” says Matuz. After day six and seven of not exercising, we can expect to lose 40% of body strength, and after 10 days, muscle strength. The main problem is that people take up forms of exercise they don’t enjoy. The result is that they get bored, disillusioned and give up. “The key to making exercise work for you is to find something you actually enjoy. Not what you feel you should do, but rather what you would really like to do,” adds Alexander. Stop viewing exercise as punishment, rather see it as pleasure. Aerobics instructor Kelly Fisher agrees: “A lot of people see exercise as a chore, and if they don’t do it, they feel guilty.”

According to Medicine Net, physically active men and women have a 30% to 40% risk reduction of developing colon cancer. Physically active women have a 20% to 30% risk reduction of developing breast cancer. Exercise can also reduce your risk by 50% for major chronic conditions such as heart disease, stroke, diabetes and cancer.

But that’s not all. “Exercise that’s on the slightly more strenuous side has been shown to increase levels of human growth hormone,” says life coach Brad Napier. Researchers at Duke University studied people suffering from depression for four months, and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. Reducing sadness, tension, anger, along with boosting confidence, are some of the mental and health benefits that exercise can give you. “The benefits include weight management, mood enhancement, memory and concentration,” adds dietician Andrea du Plessis.

 New Year, better year

Getting it right is all about moderation. Knowing when to indulge and when to abstain will keep those holiday bulges off. Track warns: “Don’t continue holiday snacking every night in front of the TV and think you’ll burn the extra calories the next day.” Matuz adds that no matter how active you are, if you are not eating healthily the majority of the time, you’re wasting your time. Studies have shown that eating healthily improves brain production by 10% to 15%.

This doesn’t mean you can’t have your treats, just do it responsibly. “Give yourself a little slack during the holidays; it’s a time to have fun with family and friends. If you have a rigid attitude towards your diet and exercise, you may end up just giving up because you’ve set the standard too high,” advises  certified fitness instructor and author Tom Weede.

It’s not about losing weight, it’s about staying fit and watching your waist size. You are entitled to indulge in the festive treats, just know your limits and have fun!

Here are a few simple fat-burning activities

• Jumping rope       for 10 minutes        = 110 cal
• Roller skating       for 15 minutes        = 90 cal
• Jumping jacks      for 10 minutes        = 70 cal
• Hula hooping       for 20 minutes        = 100 cal
• Hopscotch             for 17 minutes        = 100 cal
• Snorkelling           for 15 minutes        = 100 cal
• Canoeing               for 25 minutes        = 100 cal

by Jodie Peter