VITAL NEWS
Stay Fit Through Winter
When temperatures take a nosedive, your body shouldn't—here's how to stay on track.
By: Matthew Solan
3/2008
3/2008
It's hard to stick to a fitness routine in winter when the weather is cold and dreary and you crave comfort food. But with a few simple strategies, it's possible to make the season a wellness wonderland:
- Set goals, not resolutions. "Resolutions are about wishful thinking," says Michael Scholtz, M.S., co-owner of NOVO Wellness in Hendersonville, N.C. Ditch the "lose weight" or "get in shape" mantras, and instead stay motivated with concrete goals like running a 5K or eating more mindfully for a month. "This helps you visualize your goal," says Scholtz. Another stay-on-track method: break it down to weekly goals like hitting the gym three times, running a certain number of miles, or taking a 30-minute walk every night.
- Hire a trainer. If you're new to fitness or returning after a long layoff, consider investing in a trainer. They can help you stay focused and create workouts you can do on your own. Choose a certified trainer, says Scholtz; look for organizations like the American College of Sports Medicine, American Council on Exercise, National Strength and Conditioning Association, and the International Fitness Professionals Association.
- Wear a pedometer. Increase your activity level by tracking your steps with a pedometer. A 2007 study in the Journal of the American Medical Association found that wearing a pedometer can boost your number of daily steps by approximately 2,000, or about one mile: the equivalent of burning an extra 100 calories. "Ten thousand steps per day is considered the gold standard for an active lifestyle," says Scholtz. Researchers found pedometers worked best for those in the low-to-moderate activity level. Wear it for extra motivation on normal walks, while around the house, and when you're out and about.
- Pile on the veggies. Cut down on high-calorie snacks by stocking up on handy, bite-size vegetables (like carrots, broccoli, and grape tomatoes), and take them everywhere you go. To keep it interesting, jazz them up, says Tracy Olgeaty Gensler, M.S., R.D., author of Probiotic and Prebiotic Recipes for Health (Fair Winds Press, 2008). Drizzle them with balsamic vinegar and herbs, or dab them in a low-calorie, low-fat dip.
- Don't fight cravings. Embrace the occasional appetite for comfort food—just be smart about it. Opt for single-serving snacks with around 100 calories, says Gensler. "Single-servings help you avoid reaching for seconds, and the low calories keep you from going overboard." Try frozen treats like FrozFruit, which can satisfy the urge for a Popsicle without any added sugar.
- Get a flu shot. Flu season lasts through April, so it's never too late to get a shot. And according to a 2007 study in the European Heart Journal, the flu can increase your risk of dying from a heart attack by 30 percent; a flu shot may help reduce that risk.
- Eat Veggie Soup. Make this tasty low-calorie soup as an appetizer for lunch or dinner. Studies show that a soup starter helps to fill you up and control your calorie intake. This one comes packed with vegetables and complements any meal.
