Easy Exercises For This Holiday Season
WINTER IS HERE. What does that mean? Holidays? Check. Cold? Check. Christmas/ Hanukkah/ Kwanzaa? Check. Gifts? Check. Snow? Hopefully. Not all of us are that lucky. Tis’ the season to stay at home and see family and friends, receive and give presents. One thing all of us fall back on at this time of the year is ‘da da da dum’... EXERCISE. So I’m here to give you the best exercises to do when it’s cold out and for this holiday season.
Let's start with the pro's
Fitness gifts for Christmas, or Hanukkah presents or just another fitness gift for yourself, or your significant other. Gifts for him and gifts for her, gifts for adults and teens, this is gift everyone needs and should have.
- The simple exercise mat - whether it’s for yoga, meditation, sit-ups or push-ups this is an easy on the go, light mat you can use for almost anything!
- Dumbbells - Any Size and any color, you need it! While a lot of people might have these kicking around or picking up dust in their home already, some people don’t have them yet. So this is a great Christmas gift, or holiday for that matter I just like X-Mas because it’s beautiful.
- Stability Exercise Ball - The perfect holiday gift. It’s fun to sit on, to stretch on, you or your kids or family members will love it.
- Exercise Stretch Bands - Inner thigh workout needed? All you need is these bands to make you sore to the core. They come in all shapes, sizes and could be a great gift for him, her, your mom, your dad, a friend or yourself!
- Jump Rope - A nostalgic yet calorie-burning prop that is a good gift for kids but even better one for adults, to get up and move and get your heart rate up!
Why fitness? Why in my favorite holiday season?
Physical activity not only creates a shapely body, but also contributes to our health and the ability to ward off disease, especially diseases that winter is expected to bring with it even more. How to continue exercising during the winter without going outside? I’m here to give you easy fun exercises that we can do at home!
Research indicates that our level of activity in the winter is decreasing. In addition, studies have found that increased participation in physical activity is associated with a decrease in symptoms of depression, anxiety and a sense of illness. Physical activity was found to be an essential component of a happy and healthy life.
Many studies show that people who are more likely to continue their physical activity in winter can reduce the risk of upper respiratory tract infections, especially in moderate to moderate intensity aerobic exercise. In addition, people who exercise regularly recover faster than different colds, compared to people who are inactive. Get your props and let’s go!
As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.
Living room exercises
Now that we established the props, and why it’s important to exercise, we are going to give you fun, easy exercises to keep you toned this holiday season.
A home training program such as HIIT training for the cold winter days, which includes running jogging intervals, up and down stairs, and it’s important to integrate strength exercises with intervals and keeping a high training pulse.
1. First things first! Put on some energetic music.
2. Wear training clothes and sneakers. It puts into the atmosphere and you’ll feel like a semi-athlete/ low key olympian.
3. If there is no exercise mat, put a towel on the carpet.Hint, get your exercise mat.
4. Start with slight heating exercises to get your heart rate up.
Warm up - Jog in one place for 3 minutes, side to side weight transitions 15 on each side, squat 15 reps, and jump rope for 60 seconds. Repeat twice.
Muscular endurance or torso strength while exercising multiple muscle groups
Push ups - according to your own ability. If you have knee problems get on your knees. Hand should be straight, shoulders and pelvis strong and slowly descend and ascend your body. Go down until the chest is a fist away from the floor and push back up. 2-3 reps of 15. Get up immediately when you’re done and straighten up, run in place or dance it out for a minute.
Lower Body Muscular Endurance - Lunges! Wide stance, hands on pelvis, bend both knees while keeping back stabilized. Do not pass your toes while bending down. Do repetitions of 8-15, 2 times on each side.
Abdominal Muscles, Back, & Core - My personal favorite, the sit-up! Lying on your back put your knees in 90 degrees bending form, hands supporting the head while stabilizing the neck. Feel the weight on your palms. Push one foot forward and straighten out the other leg and rotate 15 times on each side, 2 reps. Then plank 1 minute at the end for core strength. Once you’re done go back to jogging to release your muscles for about a minute.
Stretching - A lot of people take this for granted but this is the most important step. Breathe, relax your muscles, stretch forward and make sure your body is releasing itself from the tension.
Roam rolling helps release the muscle fibers and increases the blood flow. The next step should be to stretch.
Kickstart your metabolism into high gear
Codeage Exogenous Ketones capsules come in the form of BHB salts (beta-hydroxybutyric acid, also known as beta hydroxybutyrate). These BHBs are immediate sources of usable energy for your body. BHBs can be added to the ketones your body produces naturally through fasting, a ketogenic diet or independently.
There are two basic ways your body can fuel itself. The most well-known is glucose. When you eat certain foods, your body will turn the food into glucose and release this in your blood where it can go to power up your different systems including your muscles, your organs and your brain.
Ketones are the other primary way you can fuel your systems. They are typically produced by the liver from fatty acids from the fat you eat or from the fat you store in your fat cells. While we often think of glucose as the primary fuel for our body, ketones appear to be just as if not more efficient in giving us energy and in particular our brains
To prevent the various symptoms of winter, which include weight gain, depression and viral and infectious diseases, be sure to practice regularly and thus end the winter season healthy, happy and without excess weight. These exercises are so simple and will take 15 minutes out of your day. And like I said before, these are present ideas that will last long, and promote a healthier and better lifestyle. It’s unique, it’s fun, and it’s something you will motivate others to use to better themselves! Happy, healthy holidays!