Column: Amy Pleimling, Dietitian Speaks

Last month I wrote about how to stay healthy (and maintain your weight) during the holiday season.

One tip that I mentioned was to bump up your exercise routine a bit more this time of year to compensate for the extra calories you’re surrounded by.

But in reality this is very difficult to do. Many people, year-round, have a goal to increase exercise. This goal is hard enough as it is, not to mention trying it during the busiest time of year, right? On top of that, in our neck of the woods, we “enjoy” winter — with its cold, snow, ice and wind.

So for those of you who rely on the outdoors for your exercise, adding extra outdoor time is not appealing. I love to talk realistically and practically with my clients. So what am I doing suggesting increasing exercise this time of year? Let me explain:

We all know that exercise is good for us. In what way is exercise good for us? What is the first thing that comes to your mind? You might first say something like “It helps me control my weight.” Yes, it does.

You might also say that it keeps you in shape and fit. Yes, it does. Regular exercise also helps you sleep better, is good for you bones, keeps your heart strong, helps you build muscles (and boost metabolism), can help you sleep better, helps you feel good about yourself, helps improve your blood pressure, is cholesterol-lowering, improves heart health and helps with stress level.

That is a long list of benefits. Any one of these is good enough reason on its own. Yet many people whom I talk to (despite their good intentions) struggle with getting regular exercise.

There are lots of reasons (or excuses) not to exercise. We all have them. But the thing is, unless a conscious effort is made, those excuses will always be there. Take the reason of “being too busy to exercise.” It is not just the holiday season that is busy. We will always be busy. There will always be events and schedules that get in the way. What about the cold weather as a reason not to exercise? Unless you are planning on moving south, this will be an issue year after year for four to five months out of the year.

What about the reason of exercise being too expensive? I am assuming people are referring to facility memberships. Yes, monthly fees do add up, but look at how much money we spend on electric gadgets, pop and eating out. Isn’t being healthier saving you money? Think what it costs not to be healthy: Clinic visits, medications and sick days all can cost large amounts of money. Besides, there are many options for exercise that don’t involve a facility.

If regular exercise is a priority, then set yourself up with tricks of the trade that will lead you to success. Think about the barriers to exercise for you. What can you do specifically to make it work? If exercise is important to you, but you don’t feel like you have enough time, I suggest taking a look at your schedule realistically.

Where can you fit it in? Is it in the early morning before work? Could it be right after work, even before you get home? Maybe you can set some time aside at night to work out with the exercise ball and some hand weights. Book your exercise into your schedule and start with just a few days a week. The following are essential (to me) for success with an exercise program:

• Accountability. Plan to meet someone for a walk or jog or at the gym. A partner is one of the best ways to get started and keep going! Even better — join a class.

• Equipment. Make sure you have good shoes and check out all the fun ways to get exercise at home for very little cost (exercise ball, weights, exercise bands, videos). Be sure to set your equipment in sight though — don’t tuck it away or it won’t get used.

• Plan ahead. Plan your exercise each week. Get the things you need laid out so this step is done. Bring your packed bag to work or for those early morning exercisers — lay out your shoes!

• Make it fun! This is obvious, but if you don’t like what you’re doing, you likely won’t stick with it. There are lots of forms of exercise.

• Start small. Starting with too much can be overwhelming to the point of your quitting.

Regular exercise is challenging, but once you get started and get into it, you’ll love it and feel great!

 

Amy Pleimling is the dietitian for the Hy-Vee grocery store in Albert Lea.