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New Year’s Wellness Tips

by Jeremy Sauers, B.A., B.S.

TIPS FOR THE NEW YEAR

  • Make physical activity a part of your daily life
  • Performing moderate-intensity physical activity is an important part of a healthy lifestyle.
  • Try a strength training program! Start off by doing 8 to 10 strength training exercises at 8 to 12 repetitions of each exercise. Work your way up to training at least 2 times per week.
  • For weight control: consider counting calories, controlling numbers of servings or portion sizes, or using a point system.
  • Maintain proper nutrition; determine your specific nutritional needs .
  • Be sure to eat a balanced diet every day – one that is rich in fruits, vegetables, fiber & whole grains, and lean protein.
  • Stay properly hydrated! Daily requirements are dependent on individual body composition and physical activity levels. A general guideline to follow is half your body weight in ounces of water per day.

Did You Know?
Shoveling snow burns an average of 14.2 calories* per minute—about the same as running at 8 mph!
*Calculated for 160-180 lb. person

 

MAKE IT FUN!

  • Play a game with the whole family. Games, such as hide and seek or musical chairs, are a great way to burn calories, have fun, and enjoy family time!
  • Dancing is a great way to stay active. The freeze game involves playing music while the whole family dances. The first one to freeze when the music stops wins!
  • Cleaning the house does not have to be drudgery. Make it fun or competitive (e.g. the first one to finish cleaning will get a reward).
  • Bodyweight exercises, such as pushups, squats, and sit-ups, can be fun for the whole family. The first one to reach 100 total reps of all three exercises wins!

STAY ACTIVE THROUGH THE WINTER

Although it’s cold outside, it is just as important to stay active during the winter months as it is during the summer months. Some of the benefits of staying active are:

  • Strengthened immune system
  • Increased quality of sleep
  • Reduced stress
  • Elevated mood
  • Increased capacity to lose or maintain weight

THINK OUTSIDE THE…COUCH

When cold, snowy, icy weather comes your way, resist the urge to ‘hibernate.’ Winter offers lots of opportunities for fun, family fitness, so put on those mittens and get outdoors!

Winter Activities
OUTSIDE INSIDE FIT TRIPS
Blade Runners:
These winter classics can be enjoyed indoors or out, depending on your local facilities

  • Ice Skating
  • Hockey
  • Tobogganing

Feet Movers:

  • Skiing
  • Winter Hiking
  • Family Snowball War
Family Circus: 
Your family doesn’t need to go outside to burn excess calories if you’re snowbound

  • Indoor Obstacle Course
  • Family Game Night
  • Treasure Hunt

Getting Fit:

  • Walk the Stairs
  • Wii Fit
  • Family Dance Off
These types of trips focus on being active while spending quality time with your family

  • Snowboarding & Skiing
  • Enrolling in a snow sports school
  • A wilderness lodge getaway with hiking

Resources:
www.acsm.org, www.nutrition.gov, www.obesity.org, voices,yahoo.com, www.dhhs.nh.gov, www.parents.com

The information provided on this website should not be regarded as medical advice or used during any medical emergency or for the diagnosis or treatment of any medical condition. This information is not a substitute for medical care provided by a licensed and qualified medical professional. A licensed and qualified medical professional should be consulted for the diagnosis and treatment of any and all medical conditions. Any links to other sites on this website are provided for information only – such links do not constitute endorsements of those other sites. See also our Terms of Use and Privacy Policy regarding use of this website.

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