December 1, 2018

In this newsletter . . .

Thoughts about December

There are lots of articles and advice on ways to enjoy the season while not overeating, for example. And it can be done. Sure it requires a little will power. But managing food intake now is a much better than throwing good eating habits to the wind, adding unwanted pounds, and then promising ourselves we’ll do better next year. Many times the new poundage becomes a permanent fixture.

Too often regular exercise also gets shoved aside in December. That’s not surprising. It seems like there aren’t enough hours in the day to do everything, with “adventures" at the shopping mall and trips here and there to visit friends and relatives. Sometimes we just can’t fit everything in. And so the pressure mounts.

Here’s some advice from the experts. Don’t ignore your workouts entirely. If you are well organized enough to follow your regular routine — great! But if you cannot devote the normal amount of time for workouts, abbreviate your training. For example, three short 10-minute segments a day of physical activity is easy to fit into even the busiest schedule. Don’t discount 10-minute efforts as not being worthwhile. They pay off.

Also take a few minutes here and there to sit quietly to do some relaxed deep breathing to relieve tension and calm your mind. It's a great habit anytime, and particularly at times when stress is building up.

Such seemingly small things as portion-control eating and short exercise and relaxation breaks really can make a difference. You won’t be looking in the mirror on January 1st and saying, "Ugh! I’ve put on ten pounds and haven’t worked out in weeks."

Abbreviated workouts when you are pressed for time

What's the saying? Half a loaf is better than none at all. Squeeze in some good bodyweight exercises that can be done on the spot.

Here are a couple of example combinations that will give your body a good little workout in a brief period . . .

• Alternate some standard pushups with side split squats (regular deep knee bends, if side splits squats are too difficult) and one arm rows.

• If you have a set of dumbbells handy, try alternating the clean and press with mountain climbers and one arm rows.

Work them into 10-minute segments, with rest between sets according to need; follow up with a little relaxed deep breathing, and, like magic, you’ll maintain muscle tone along with a calm demeanor through the busy holidays.

Discover more about senior fitness at Senior Exercise Central.

Best wishes,

Logan

Your comments and questions are always appreciated. Simply click on the "Reply" bottom.

Sincerely,

Logan Franklin
The Gray Iron Fitness Newsletter
www.senior-exercise-central.com