For those who chose "lose weight" and "get more exercise" as
their New Year’s resolutions, the current string of frigid,
gray days may be just the thing to derail the will of even the most
determined of people.
After all, when it’s near freezing outside and there’s
snow and ice on the ground, it may seem like the perfect excuse to
avoid workouts, stay inside and overindulge in comfort foods.
However, health experts from the University of Missouri (MU) have found these
tendencies leave most people feeling less content during the winter
months, not more.
MU nutrition and exercise physiology experts recommend establishing
healthy habits, traditions, and activities for the winter months,
especially those that can be shared with family and friends.
Getting started
"When thinking about New Year's changes, a good first step is
creating a vision for the future by picturing yourself happy and
healthy," said Karen Sherbondy, MU Extension special projects
coordinator for Family Nutrition Education Programs.
Sherbondy said people should start by identifying both positive and
negative aspects of their health and the health of their friends
and family. That provides a starting point for establishing new
behaviors, avoiding negative habits and seeking help from
others.
Exercise
Steve Ball, state fitness specialist and associate professor in
the College of Human Environmental Sciences (HES) said, when it
comes to staying active during the winter, “some is better
than none, more is better than some and too much is difficult to
get.”
To work around this, Ball suggests establishing traditions that
accommodate cold weather.
“Try new things, such as dance classes, swimming or water
aerobics, or check out exercise videos from the library. Invest in
home fitness equipment, such as jump ropes, DVDs, treadmills and
stationary bikes. Having equipment at home makes it easier to stay
physically active.”
Watching your budget? Ball recommends searching for bargains on
gently used equipment.
He also recommends trying different types of exercise to find
what works best, or even finding creative ways to make inactive
activities into small cardio workouts.
"Think of things that are enjoyable -- spending time with kids,
crafts and watching movies -- and incorporate physical activity to
enhance them," Ball said. "Plan activity breaks, set a timer and
have 5-10 minute relays inside or outside, take a walk around the
block during commercials or try games that get everyone
moving."
Mood
"There are several easy ways to improve mood during the winter,"
said Alejandra Gudino, health educator for HES and MU
Extension.
Gudino recommends wearing bright colors, reading or watching
something funny and laughing out loud, since laughing reduces
stress hormones and increases endorphins.
She also recommends socializing with family, old and new friends
and those in need.
“Creating social ties can boost happiness, improve self-worth
and increase sense of purpose," said Gudino.
Like with exercise, Gudino recommends trying a few of these
mood-enhancing tips every day, “even if they seem silly or
unnecessary. They make a difference!”
Food
"Create fun traditions related to healthy eating," said Ellen
Schuster, state specialist for extension. "For example, find
healthy recipes online, print a dozen or more and randomly pick one
to try each week. Many websites offer reviews and helpful
comments.”
Schuster recommends a handful of websites to check out: Recipe
Finder (for those with limited resources), Fruits & Veggies... More Matters, and eXtension Families, Food and Fitness
recipes.
Don't beat yourself up
If you gave up on your health-related New Year’s
resolutions last week, don’t feel bad; just get back on the
horse and focus on accomplishing your goals one baby step at a
time.
"Set realistic goals with measurable results," said Sherbondy.
"Small changes are easier than big changes and can add up over
time. Focus on changing one or two behaviors. Once those are
mastered, set new goals."
