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Establish healthy traditions to make winter
fun, prevent cold-weather blues
January
20, 2010 – Frigid weather may seem like a
good excuse to avoid workouts, stay inside
and overindulge in comfort foods. However,
health experts from the University of
Missouri have found that these tendencies
leave most people feeling less content
during the winter months. MU researchers say
people should establish new traditions to
increase happiness and avoid wintertime
woes.
Instead of resolving to make drastic new year
changes, establish healthy traditions for
the winter months, MU nutrition and exercise
physiology experts recommend.
Incorporate
activities and habits that promote health
and can be shared with spouses, friends and
family members each year. The experts
suggest trying a variety of ideas.
A good first step is creating a vision
for the future by picturing yourself
happy and healthy," said Karen Sherbondy,
MU Extension special projects
coordinator for Family Nutrition
Education Programs. "Identify positive
and negative aspects of your health and
the health of others, including friends,
family members, spouses and children.
This provides a starting point for
establishing new behaviors, avoiding
negative habits and seeking help from
others."
"Regarding exercise and physical
activity in the winter, some is better
than none, more is better than some and
too much is difficult to get," said
Steve Ball, state fitness specialist and
associate professor in the College of
Human Environmental Sciences. "Establish
traditions to accommodate cold weather.
Try new things, such as dance classes,
swimming or water aerobics, or check out
exercise videos from the library. Invest
in home fitness equipment, such as jump
ropes, DVDs, treadmills and stationary
bikes. Having equipment at home makes it
easier to stay physically active. Search
for bargains on gently used equipment
and try different things to find what
works best."
"Think of things that are enjoyable -
spending time with kids, crafts and
watching movies – and incorporate
physical activity to enhance them," Ball
said. "Plan activity breaks, set a timer
and have 5-10 minute relays inside or
outside, take a walk around the block
during commercials or try games that get
everyone moving."
"There are several easy ways to improve
mood during the winter," said Alejandra
Gudiño, health educator for HES and MU
Extension. "Try practicing a few each
day, even if they seem silly or
unnecessary. They make a difference!
Some ideas include: wearing bright
colors, reading or watching something
funny and laughing out loud – laughing
reduces stress hormones and increases
endorphins. Socialize and spend time
with family, old and new friends and
those in need. Creating social ties can
boost happiness, improve self-worth and
increase sense of purpose."
"Create fun traditions related to
healthy eating," said Ellen Schuster,
state specialist for extension. "For
example, find healthy recipes online,
print a dozen or more and randomly pick
one to try each week. Many websites
offer reviews and helpful comments. Some
websites to try:
"Set realistic goals with measurable
results," Sherbondy said. "Small changes
are easier than big changes and can add
up over time. Focus on changing one or
two behaviors. Once those are mastered,
set new goals."
###
These tips are based on findings from MU
research conducted throughout the year. For
more information, visit: missourifamilies.organdnutritionmythbusters.blogspot.com.
The researchers are part of MU Extension and
the MU Department of Nutrition and Exercise
Physiology - a joint department in the
College of Human Environmental Sciences, the
School of Medicine and the College of
Agriculture, Food and Natural Resources at
MU.
January
20, 2010 – Frigid weather may seem like a
good excuse to avoid workouts, stay inside
and overindulge in comfort foods. However,
health experts from the University of
Missouri have found that these tendencies
leave most people feeling less content
during the winter months. MU researchers say
people should establish new traditions to
increase happiness and avoid wintertime
woes.