Holiday Recovery / Shape Up Check List

During the Holiday season it's easy to forget about our regular diet & exercise routines as we enjoy several weeks of family gatherings, home made cookies Holiday parties, & numerous opportunities to have a good time & add a few extra pounds.

The good news is that with a little planning & effort we can lose those extra pounds, look better, & reduce our risks for many "age related" conditions, in fact we can actually slow the aging process.

Typically as most people age, they tend to do less physical activity than they did when they were younger and that contributes to weight gain, a slower metabolism and an acceleration of the aging process. However most of us have the ability to change the process for the bette
by improving our fitness level.

A good way to start, is by looking closely at what you have been doing relative to, eating, drinking and physical activity.

If you plan to modify your caloric intake, or the amount of physical activity youÃre doing, itÃs always good to have a baseline (a good idea of your past activities, food choices & starting weight).

Refer to the following list and check off what works for you:n n> Commit to being more active this year than you were last year - Reflect on whatever physical activity you routinely did last year; do a little more this year. If you do more, you'll develop new muscle tissue, a key point for weight loss, looking better, & slowing the aging process!n> Select programs or activities that you will enjoy & match your personal style (i.e. indoors or out, solo or group). Start off slowly, then gradually increase your time, distance and # of days per week (min. 3x week, 4-6x/week is better).n> Get a good pair of supportive walking or athletic shoes.n> Walk more, park further away from your destination & appreciate the extra steps as they all contribute to a healthier you. n> Visit a local park or just walk around your block or yard on a regular basis. n> Ask a friend, spouse or family member to join you. Many prefer having exercise buddies for motivation & a sense of commitment to each otherÃs success. n> Consider joining a wellness center, community center or a health club that has "age appropriate" fitness programs or try using appropriate exercise videos at home (www.BeFitOverFifty.com). If you socialize & have fun with it, you will be more likely to stay with it. Keep in mind that exercise & physical activity help prevent osteoporosis, type 2 diabetes, AlzheimerÃs & heart disease. n> If you wear glasses, consider a separate pair of single-focus glasses for activities that involve mobility. People who wear bifocals or progressive lenses while walking outside are twice as likely to trip or fall as those with single-focus lenses, one study found.n> Exercise your brain, Play games, do puzzles, tax your mental abilities. Try switching hands when doing routine tasks such as brushing your teeth. "Mental exercises can offset some of the decline in older adults' thinking skills and show promise for maintaining cognitive abilities needed to do everyday tasks such as shopping, making meals and handling finances", according to a new study published in the Journal of the American Medical Association.n> Incorporate balance exercises into everyday routines. Try standing on one leg at a time for 1 minute each day. n> Use TV commercial breaks as fitness breaks - Stretch, walk, march in place, or stand and sit several times during commercials & also when you're talking on the phone.n> Plan ahead & Shop for Healthy Meals, itÃs easy to buy smart today, low fat & low salt & plenty of fresh vegetables - eat less fried & fatty fast foods & more whole grains.n> Increase your consumption of seafood, fruits and vegetables. A Mediterranean diet (emphasizing fruits, vegetables, legumes, cereals, olive oil, fish, some red wine, with minimal dairy and meat) can help lower your body weight, & cholesterol levels and lower your risk for having a heat attack, stroke or developing Alzheimer's disease. A study in the New England Journal of Medicine found the Mediterranean diet reduced the risk of heart disease by 33% and the risk of death from cancer by 24%. That is food for thought!n> Laugh more, its good for you! Laughing increases circulation, immune system defenses and mental functioning while decreasing stress hormones. Watch comedies or read the comics & laugh out loud!.n> Create a personal action plan. Make a commitment to yourself to eat well and move more.n> Check with your health care professional, especially if you have any medical conditions or concerns.

When it comes to your physical abilities, the more you do,É. the more you will be able to do, & the less you do,É the less you will be able to do !

If you take a proactive role in your future health and fitness, you will be glad you did.

For more information about the many benefits of exercise please visit: www.BefitOverFifty.com