Get fit before the holidays hit
Want to indulge in holiday treats without the worry? Get active now. We realize there's a lot going on in December as it is, but reaping the benefits of exercise actually takes less time than you might think.
A new study of women in their 40s shows that how hard you exercise matters more to cardiovascular fitness than how much you exercise. So why wait until the new year to revive an exercise program? Follow these simple steps and head into the holidays with a better body, more energy and a healthier heart.
Consider the big picture
You've heard that metabolism slows down with age, but what's the best exercise for revving up the calories you burn every day? Cardio zaps calories as you work out, but strengthening your muscles kicks up metabolism so you burn more calories between gym visits, too. Bonus: resistance exercise helps diminish age-related bone and muscle loss.
Still, jumping on an elliptical is more straightforward than knowing what to do with dumbbells. "A lot of women stick to cardio machines because they're intimated by weights," says Marci Lall, a weight loss and body sculpting specialist and owner of Forest Hill Personal Training in Toronto. To get up to speed with resistance exercise (which you can even do with just your own body weight), learn from a personal trainer or More's workouts.
(Not sure what kind of exercise is right for you? Try yoga and bootcamp fitness; both exercises offer resistance training and cardio.)
And consider that a well-rounded fitness plan has three parts, says Kelly Murumets, President and CEO of ParticipACTION, a national, non-profit organization that helps Canadians get and stay active. Complete the fitness triad with flexibility activities like yoga and stretching.
Make a commitment
Feeling time-crunched is a common exercise roadblock, especially during the holidays, but one that can be overcome. We all have busy lives, says Murumets, who made More's 2009 Top 40 over 40 list. However, when you commit to doing something on certain days—such as signing up for a regular class or sports league—it becomes a habit, not a chore.
Plus, you probably need less time than you think. While the American College of Sports Medicine recommends 30 minutes of moderate exercise, five times a week, you don't need to sweat it out all at once. Doing 10-minute chunks of activity is fine, as long as you keep to a pace where speaking in full sentences is difficult because you're breathing heavily.
Go for consistency
Unlike women in their 20s and 30s who have younger families and may not be as settled into a career, women who are 40+ tend to have a solid work schedule and older kids. If exercise isn't already engrained in your well-established routine, it's tougher to make it stick. To stay the course, weave working out into your weekly agenda. When you leave your exercise schedule open-ended, it's easy to ditch your workout on a whim.
