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We all love the Christmas festivities but often regret the excesses come January. Check out our top tips for enjoying the festive season, avoiding the traditional waistband increase and feeling in top shape for work in the New Year!
Keeping active will help to fight fatigue
People who keep active with regular exercise tend to be those who can sustain the highest energy levels and work rate. Increases in heart rate and oxygen uptake during exercise, together with the production of hormones that regulate metabolism, mean that individuals who exercise on a regular basis have a higher metabolic rate and lead more active lives.
Exercise leads to increased productivity at work
In companies where employees exercise, there are lower rates of absenteeism, better morale, better staff retention and increased productivity. In fact, employers who proactively invest in exercise schemes often see return that far exceeds the costs!
There is no such thing as a bad food
All foods provide energy of some sort, and we need energy to survive. These foods consist of the main “macronutrients” fat, carbohydrate and protein, and whilst we need all three to remain healthy, medical experts will advise that foods high in fats should only be eaten in moderation.
Go steady on the mince pies!
The average mince pie contains enough energy to sustain approximately one mile of brisk walking or jogging, so bear that in mind every time you think about sneaking an extra one during the festive period. It’s all too easy for extra calories to add up and soon appear as excess body fat.
Try to fit regular exercise into the Festive period
It’s all too easy to use Christmas and the New Year as an excuse not to exercise, yet for many people there is more spare time during this period than at any other time of the year. Making time for regular exercise is important since it will help to sustain fitness, burn extra calories, and give a legitimate excuse for an extra portion of Christmas pudding!
We lose fitness after just two to three days of inactivity
Scientific studies have shown that fitness is quickly lost after just two to three days of inactivity, but that even exercise of just a moderate intensity will help to halt this decline.
Too much drinking makes you thirsty
Drinking too much alcohol can quickly lead to dehydration. This is because alcohol is a diuretic, which means that it causes fluid to be lost from the body, and is one of the reasons behind a hangover the day after a heavy drinking session. Drinking non alcoholic fluid before going to bed can help to reduce the symptoms of a hangover the following day.
Resolutions rarely work
One of the most common New Year resolutions is to “get fit and do more exercise”. Yet studies have shown that by the end of February, less than half of those who resolved to exercise in the New Year are continuing to do so. The best way to succeed is to make exercise a part of your weekly routine, allocating specific time slots into your diary when exercise takes priority.
Set a goal
Another way of ensuring adherence to an exercise programme is to set a goal. For some this might be something ambitious like a marathon, for others some more achievable like a 5km ride, or a charity walk or cycle ride. Knowing that you have a goal which will require regular exercise if it is to be achieved is one of the best ways of ensuring adherence to an exercise routine.
These top tips were kindly provided by Professor John Brewer, Director of Sport at the University of Bedfordshire.
