STAYING ACTIVE AROUND THE HOLIDAYS
'Tis the season for joy, laughter, time with family and friends…and for many of us, also a time of year of nagging thoughts about holiday weight gain. Yup, this can come from an extra helping of stuffing or from a few cookies – and it can also be from decreased movement. Between a packed calendar, travel, and an extra-long to-do list, making time for your typical structured exercise or gym routine might not be happening at it’s normal frequency.
Whenever we gain body fat, it is because we are eating more calories than we are burning – that’s the science of more energy coming in than going out (so let’s not just blame it on the second (or third!) slice of pie when it could be less gym time that’s playing a role, too!). Let’s talk through some practical tips for making active choices during the holiday hustle.
NEAT…is NEAT!
NEAT, or non-exercise activity thermogenesis, is the energy (or calories) we burn through movement, but outside of structured exercise It spans a huge range – from the energy expended walking to work, to typing and performing yard work, to chopping vegetables and fidgeting. NEAT is a far bigger contributor to our daily energy expenditure than gym time, so honing in on it can really pay off, especially during the holiday season. With extra social events on the agenda and gatherings with family and friends, it’s very likely you’ll eat more – here are some ways to squeeze some extra NEAT into your days.
Take the Long Way
Opt for the longer path to get from Point A to Point B. This could be taking the stairs up a few flights of stairs instead of the elevator, or choosing a parking spot that requires a bit of a stroll to get into the grocery store.
Multitask Your Phone Calls
If you have the flexibility, take work calls that don’t require you to be at your computer on your feet. It's a productive way to add movement to your day without sacrificing work time. Bonus if you can get the person on the other end of the line walking during your conversation, too!
Fidget!
While it might seem small and mindless, fidgeting – like tapping your foot or shaking your leg, or pacing while watching a football game on TV – can contribute to increased NEAT and calorie expenditure. Next time you are in line to check-out at the store try shifting your weight from side to side, or twiddle your thumbs while you are stopped at a red light.
Make Movement a Family Affair
I bet your loved ones are looking forward to spending time with you, so why not choose some movement while you are bonding? Maybe this looks like a stroll around the neighborhood to look at holiday decorations, or post-meal walk before settling in on the couch (research shows that walking after a meal can aid in digestion and blood sugar control, too). Perhaps it looks like a dance party with the kids, or playing a game (my family can make a game of Bananagrams very active!). Take the opportunity to weave activity into the time you spend with loved ones, and maybe even create a new tradition around movement.
Chores
Ever feel the pressure to have a clean home if you are welcoming company over? Use this to your advantage! Vacuuming, sweeping, dusting, and gardening are all excellent ways to increase your NEAT…and it results in the clean house you were craving!
Ready, Set…Break!
Set a timer to remind yourself to stand up, stretch, or take a short walk every hour. These mini-breaks can accumulate throughout the day, contributing to increased NEAT, and also helping with mental clarity. If you have the opportunity to stand while you work, even better!
On their own, these activities might not seem to have an impact, but they really add up! What’s a step (no pun intended!) that you can take to increase your NEAT this holiday season and beyond?
Heading into the holiday season with specific nutrition goals can add some challenges! Keep racking up tips and tricks for how to continue making progress toward your goals by subscribing to my weekly newsletter, delivered straight to your inbox each Friday. Have any questions about nutrition and activity this holiday season? Drop ‘em below!
