As the crisp autumn air settles in and we prepare for the Thanksgiving season, it's easy to get caught up in the excitement of delicious food, cozy gatherings, and well-deserved relaxation. However, the fall season—especially Thanksgiving—can also bring about challenges when it comes to maintaining a healthy lifestyle. With festive meals often laden with high-calorie dishes, and the colder weather making outdoor activity less appealing, staying healthy during the fall requires a little extra planning. But don’t worry: with the right approach, you can enjoy the holiday season while still staying active and mindful of your health.
1. Stay Active with Fun Fall Activities
The fall season offers an abundance of outdoor activities that are perfect for staying active without the pressure of a formal workout. Instead of letting the colder weather discourage you from moving, consider taking advantage of the beautiful autumn landscape. Here are some ways to keep active in the fall:
Go for a Nature Walk or Hike: Fall is the ideal time to explore parks, nature trails, or even your neighborhood, as the cooler air and colorful foliage create an inviting atmosphere. A brisk walk or hike can be a great way to get your heart rate up and enjoy the outdoors.
Take a Bike Ride: If you’re looking for a fun way to get around, grab your bike and explore your local area. Whether you're riding through city streets or on a more rugged trail, cycling is an excellent low-impact workout that also allows you to appreciate the beauty of fall.
Rake Leaves or Do Yard Work: Raking leaves may not sound like a workout, but it’s actually a great full-body exercise. It engages your arms, core, and legs, and can burn a significant number of calories. Plus, you'll have a tidy yard to show for it!
Join a Football or Soccer Game: Whether it’s a casual pick-up game with friends or family, participating in a sport like football or soccer can be a fun and energetic way to get moving and burn off those extra holiday calories.
2. Plan Your Thanksgiving Feast Wisely
One of the key challenges of Thanksgiving is the abundance of rich, calorie-dense foods that are often prepared for the holiday meal. While indulging in a special meal is part of the tradition, it’s important to practice moderation and make healthier choices to avoid overloading on unhealthy foods. Here’s how:
Fill Your Plate with Vegetables First: Start your meal by loading up on fiber-rich veggies like roasted Brussels sprouts, green beans, sweet potatoes, or a leafy salad. These vegetables will fill you up, leaving less room for calorie-dense foods like mashed potatoes and gravy or desserts.
Control Portions: Thanksgiving meals can be a temptation to overeat, but practicing portion control can help you enjoy everything in moderation. Opt for smaller portions of high-calorie dishes like stuffing, mashed potatoes, and pie. This way, you can sample a bit of everything without going overboard.
Make Healthier Swaps: Consider lighter versions of classic dishes. For example, you can swap sour cream for Greek yogurt in mashed potatoes, use whole wheat bread in stuffing, or bake instead of frying appetizers. These small changes can significantly reduce the calorie count without compromising flavor.
Mindful Eating: Slow down and savor each bite. Thanksgiving often encourages overeating due to the abundance of food, but taking your time to eat slowly can help you recognize when you're full, preventing you from eating beyond your needs.
Hydrate Before and After the Meal: Drinking plenty of water before and after the meal can help with digestion and prevent overeating. Sometimes thirst is mistaken for hunger, so staying hydrated throughout the day can also help you avoid unnecessary snacking.
3. Exercise Before the Big Meal
A great way to enjoy your Thanksgiving meal without feeling overly sluggish afterward is to get some exercise in beforehand. A pre-feast workout can boost your metabolism, elevate your mood, and give you more energy throughout the day. Here are a few options to consider:
Morning Walk or Jog: Starting your day with a walk or jog is an excellent way to get your blood flowing and set a positive tone for the day. Even a quick 20-minute stroll can increase your metabolism and make you feel more energized for the day ahead.
HIIT (High-Intensity Interval Training): If you're short on time but want to burn more calories, consider a short HIIT workout. These quick bursts of high-intensity exercise followed by brief rest periods are effective for boosting metabolism and burning fat.
Family Workout: Make staying active a family affair by engaging in a fun group activity. Whether it’s a game of tag, a relay race, or a simple workout challenge, involving loved ones in physical activity can make it more enjoyable and less of a chore.
4. Manage Stress and Rest Well
The holidays can be stressful for many people. Between meal preparation, family dynamics, and the pressure to get everything just right, it can be easy to feel overwhelmed. However, stress can negatively affect your health and your ability to maintain healthy habits. Here are some tips for managing holiday stress:
Take Time for Yourself: Even during the busy holiday season, it's important to carve out time for self-care. Whether it’s reading a book, meditating, or simply taking a walk, finding moments of peace can help reduce stress levels and improve your mental health.
Get Enough Sleep: Quality sleep is crucial for both physical and mental well-being. A good night's sleep can help you manage stress better, stay energized throughout the day, and resist the urge to overeat.
Practice Mindfulness or Meditation: Consider incorporating mindfulness practices into your daily routine, whether through meditation, yoga, or simple breathing exercises. These practices can help you stay calm, centered, and focused during the hustle and bustle of the season.
5. Stay Consistent with Your Routine
While Thanksgiving might be a special occasion, it’s important to maintain consistency with your health and fitness goals. That doesn’t mean you have to sacrifice enjoying holiday treats, but maintaining a routine of regular exercise, balanced meals, and stress management practices can help you stay on track. Consistency is key to long-term health and wellness, and it will ensure that you feel your best throughout the entire fall season.
Thanksgiving is a time to gather with loved ones, reflect on what we’re grateful for, and enjoy delicious food. However, it doesn’t have to be a time when we abandon our health goals. By incorporating fun, seasonal activities, making mindful food choices, staying active, and managing stress, you can enjoy a balanced and healthy holiday season. Remember, it’s all about finding a balance that allows you to fully embrace the joy of the season while still taking care of yourself. Happy Thanksgiving!
Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.
Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.
Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!
Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook
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