With holidays right around the corner and school inching towards the end of the semester, everyone gets busier and has less time to work out. While school and other important obligations come first, it is crucial to put yourself and your health first. Here are some tips on staying fit and healthy during the holiday season!
Keep Moving: Even if you don’t like to work out, it is crucial to find activities that you can enjoy and get exercise simultaneously. It is recommended that the average person get 10,000 steps a day minimum to eliminate risk of diabetes, heart disease, and other chronic issues. Along with getting your steps in, the CDC recommends that you do an activity for 30 minutes a day (150 minutes per week) to elevated your heart rate. Taking the initiative to get in those extra steps or some other form of physical activity will decrease your stress and improve overall health.
Create a Workout Plan: It is so much easier to find time to workout if you plan your week in advance. Obviously things come up and it’s easy to get distracted but motivation will come more freely if you have time blocked out to go to the gym, an exercise class, or simply taking a walk. Try to maximize the spare time you have by setting goals and having an idea of what you want to get accomplished. Avoid going on your phone as much as possible to truly get the most out of the physical activity of your choice.
Ease Your Mind: College is an extremely taxing time on your state of mind, well being and body. I find myself constantly stressing over something, whether that be an upcoming test or class. Anxiety and depression is not uncommon on college campuses and the best way to fight that is by making time for yourself. According to Everyday Health, some ways to reduce stress is getting enough sleep, exercise, avoid artificial stimulants, stay passionate about the things you love, and build an emotional support system. Above all it is crucial to always put yourself first and not overload yourself with work.
Maintain a Balanced Diet: Healthy eating habits are key to staying healthy and maintaining energy levels. A diet mostly consisting of processed and junk food negatively impacts your body. Not only does unhealthy foods decrease your energy, they lower the threshold for stress. Eating lots of fruits, vegetables, and whole grains can make a world of difference. Of course it is expected that you treat yourself and indulge in yummy foods over the holidays, be mindful to what you’re eating. It’s easy to gain weight with cookies, candies, and lots of carbs laying around but focus on moderation to avoid feeling sick. Control your portions but enjoy all of the delicious food prepared!
Beat Germs: Holiday times are right at the peak of cold and flu season. You’re more susceptible to get sick while traveling. Consider getting a flu shot as it might be worth it in the long run. An easy fix to avoid getting ill is to wash your hands frequently and thoroughly before eating. The CDC recommends that you wash your hands for a minimum of 20 seconds to reduce risk of bacteria. Always carry around small bottles of hand sanitizer for times when soap and water isn’t available. Despite popular belief, hand dryers in bathroom spread an alarming amount of germs so try to avoid those. Another helpful way to wash away germs is with disinfectant wipes- if an area or surface seems dirty, clean it with a wipe.
Stay Hydrated: Drinking plenty of water is a great way to stay healthy. It strengthens your respiratory tract and prevent skin from drying, both methods that can cause someone to get sick. By hydrating your body, your heart can pump blood more efficiently, transport necessary nutrients, and allows muscles to function better. Without the recommended amount of water (6-8, 8 oz glasses a day), your body can’t perform at its highest level. Dehydration can majorly impact you because it can cause fatigue, lack of bodily waste, headaches, and confusion. Drinking the necessary amount of water is essential for anyone, especially college students who are athletes, those rushing from class to class, and just trying to get through the day.