Ho Ho Ho Health and Exercise Tips for the Holidays
By Rob Hofman, CMC
Ho Ho Ho, it’s that time of the year again, and two of the things you don’t want to think about are exercise and diet. Leave that for the New Year resolutions, right? But, of course I can't resist giving you a couple of tips that can help you through the holidays.
First, make it a priority to eat a full breakfast and a good lunch every day throughout the holiday season. This will help you avoid feeling too hungry at the end of the day when the party starts. Plus, you will need the energy from your meals for the additional activities that come with preparing for all of the parties and celebrations like walking, cooking, cleaning and, of course, shopping.
To keep you supported and balanced when running all of these errands, a good pair of shoes is integral for supporting your feet and the rest of your body. This will also help ensure that at the end of the day your back and feet are not killing you.
Another essential tool is the back pack. When shopping and running from errand to errand, it can be very hard on your back and shoulders to carry all of your gifts and purchases slung over one shoulder. This can easily cause your spine to fall out of alignment and lead to severe strains and pains which could keep you from fully enjoying the fruits of your labors. Switch to using a backpack to keep your load ergonomically placed for optimal carrying and your body will thank you. Further advantages to using a backpack include maneuvering through the crowds with your hands free to browse as well as an improved sense of balance. If you don't have a backpack handy, then try using a bag with long straps that can be positioned over one shoulder and cross-wise across your torso.
And, finally, try this exercise inspired by the holidays. Follow these steps to perform the "Golden Turkey Standing on One Leg" (a variation of the Tai Chi exercise known as the "Golden Rooster Standing on One Leg").
- Stand with your feet parallel and shoulder width apart.
- Shift all of your body weight into your right leg.
- Bring up your left knee and, at the same time, bring your left elbow to meet your left knee. Breathe in while you lift your leg.
- While breathing out, slowly lower your arm and leg as you shift your weight back into both legs.
- Now shift all of your body weight into your left leg and repeat the same movements on the right side of your body.
- Repeat this sequence 10 times.
Show off this exercise just before you serve your turkey, and better still, invite your guests to join you in this engaging pre-dining exercise. Its benefits include improved balance and leg strength development, not to mention great fun for the whole family.
Happy Holidays!
Robert W. Hofman is a geriatric care manager in SeniorBridge's New York office. Since 2000, he has designed and taught exercise programs for the elderly and memory-impaired adults, including balance improvement and fall prevention. He also works as an Exercise Specialist for the Elderly, Advanced Personal Trainer and Chi Gong Group Instructor in New York. He earned a master's degree in psychology at the State University in Groningen, the Netherlands, is certified by the National Academy of Certified Care Managers and the American College of Sports Medicine. Rob's motto is "fun and functional."