Written by Althea Shah (Vice President – Marketing & Fitness Expert, Gold’s Gym India) The holiday season is around the corner. You want to make that annual trip but I’m sure you don’t want to come back with excess baggage (I mean in your body) and spend the rest of the year trying to get it off. Then again your holiday is so crammed with activities that you do not fit it with time for a proper workout and what more you also do not pay attention to your food, liquid intake and sleeping patterns. All in all you’re entire routine goes for a complete topsy/turvy... So just take a few minutes to work out a fitness plan into your holidays. Exercising will help reduce your holiday stress and keep your weight in check when surrounded by lots of holiday treats. The simplest form Spend at last 15 minutes a day. The benefits are innumerous. You don’t even have to change into workout clothes—just do your thing, and get back to your day. AEROBIC ACTIVITY: 1015 MINUTES Include physical activities such as walking, hiking, bicycling or swimming Walk, it requires no special training, and it’s a comfortable, familiar activity. Start comfortably, but during the activity move up to a brisk walking pace or effort level— enough to cause noticeable breathing, but still allow you to talk. You can walk in the hallways or go for a hike. Hop on a bike. Enjoy the open air and get that good clean cardio workout. Swim – This exercise gives you a complete body workout. Good for the lungs and the water gives you a good change from your routine workout. STRENGTH MOVES: 10 MINUTES You can do this freehand. For best efforts you should add some resistance. Try with wrist/ankle weights (these are available in the market) or just try holding water bottles in your hand. The best of course is to carry a couple of light weight dumbbells. Push ups for complete Upper Body – works on shoulders, chest & back Do Pushups on the floor, bed or against a wall ‐ Concentrate on pulling your shoulder blades together Abdominals: Pull in your abs while you breathe out. Hold for a few seconds, then relax and repeat. You can do this exercise dozens of times daily. Tense and relax the muscles of the pelvic floor. This exercise tones the lower abs and the muscles that control the bladder and other nearby organs. Leg raises: Lie down on a mat. Keeping the small of your back pressed into the bed or mat lift up your legs. Repeat until your abs feel tired. Glutes: Clench and relax the glute muscles. Repeat several times. This movement will give you a rounded, toned posterior. Squats for complete lower body Grab a chair and place it behind you. Standing in front of the chair with your feet hip/shoulder width apart, bend your knees and slowly squat towards the chair. Let your butt lightly touch the chair and slowly come back up. Do this 10‐15 times Rest for a moment then repeat. You can do this without a chair and can hold dumbbells in both hands to add intensity. Control you’re Eating Eating is inevitable during the holidays, what with all the yummy treats available. Below are a few reminders for keeping the calories in check: Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. Choose One Treat. Once at the party, choose one thing to indulge in and make it good. Don’t eat chips ‐‐ you can have those any time. Pick something you only get during the holidays. Control Your Drinking. Alcohol is an easy way to consume more calories than you need, so avoid mixed or fruity drinks, and have a glass of water for every drink you consume. Don't Skip Meals. It's tempting to skip meals to make up for whatever food you ate last night or what you will be eating. But remember that if you are starving for mind will not be active to make healthy food choices. Eat small meals all day to avoid over eating at the buffet table. Some simple tips Avoid the elevator when possible and use the stairs. Go to a large shopping mall and do a brisk window‐shopping tour. Exercise wherever you can. Use every opportunity to get in more movement, Make it a family affair. As you gather together with your family, plan active things to do. Walk around the neighborhood. Plan contests with the kids to see who can run the farthest or who can do the most push‐ups.