Holiday Workout Success. You Can do It!

Too busy during the holidays to hit the gym for your usual workout or class? Check out these ideas from Carolyn Rogan, coordinator for the Exercise and Sports Nutrition Clinic at the TWU Institute for Women’s Health to make it a happy and healthy holiday season!

• Get double duty from your shopping by power walking. Wear your walking shoes when you go to the mall and put in a few laps before you make your first stop at a store. Keep your packages in a backpack so your arms are free to pump as you walk. The extra load from the backpack will help you burn more calories.
• Combine family time with fitness. Take a walk with the kids and/or dog. They need the exercise as much as you do. Rake the leaves together, make a pile, and everyone jumps in. Then rake them up again.
• Don’t fight the parking. Plan to park your car in the back of the parking lot when shopping. You won’t find a close spot up front anyway. This way you don’t waste time looking for a close parking space, and the extra walk across the lot will do you good.
• Try a workout routine at home. If you feel like it’s too cold or too dark to be outside, exercise at home. Put in an exercise DVD or tune into one of the fitness channel classes. Better yet, turn up the stereo and dance for a great workout.
• Give yourself a little slack during the holidays. After all, it's a time to have fun and be with family and friends. If you have a rigid attitude toward your diet and exercise, you may end up just giving up because you've set the standard too high.
• Get back in the game. If you do fall off the exercise wagon, there's no reason not to climb back aboard once your post-holiday routine is established. You'll find your stride again before you know it.

Protect Your Back With These Simple Tips For Lifting

1. Think “safety” before lifting anything.
Access the size and weight of what you need to lift. Do you need help? Have you cleared a safe path? Do you know what you’re going to do the item once it’s moved?

2. Keep the item close to your body as you lift it.
By keeping the object close to your body rather than at the end of your reach, you’ll have more strength and control and offer your back considerable support.

3. Keep your feet shoulder-width apart.
A solid base of support is important while lifting. If your feet are too close together you’ll be unstable while feet too far apart will hinder movement. Try to keep feet shoulder width apart and take short steps.

4. Bend your knees and keep your back straight.
Focus on keeping your spine straight and letting your legs do the work. Don’t bend your back and don’t twist your torso.

5. Use your core for stabilization
Tightening your abdominal muscles will hold your back in a good lifting position and ease strain.

6. Lift with your legs.
Your legs muscles are far stronger than your back muscles so put them to work! Bend your knees, not your back. And remember to employ the same techniques when lowering that heavy object to the floor.

7. If you're straining, stop and recruit someone to help.
A back injury can happen quickly. Listen to your body. If you’re straining stop immediately and get help.

8. Wear a belt or back support if you do frequent or heavy lifting regularly at home or work.

A back belt can support your low back by helping you maintain a better lifting posture.