We're continuing with our holiday theme here at RTC! Staying healthy during the holiday season can be a challenge with all the festive gatherings, delicious food, and busy schedules. Here are some tips from us to help you maintain your health and well-being during this busy time:
Make Room for Movement:
Incorporate movement-based activities into your holiday routine. This could be as simple as taking a brisk walk after a meal or finding fun, active games to play with family and friends. Get outdoors, if possible, for some vitamin D and nature’s natural health-boosting benefits.
Set a reminder on your phone or in your planner to perform your physical therapy home exercises so they do not get put on the back burner. Put your exercises on the refrigerator as a constant reminder!
2. Stretch Regularly:
If you're traveling or spending long hours sitting, make sure to stretch regularly to prevent stiffness and improve circulation. Take a break from sitting every hour.
Incorporate simple stretches into your daily routine to maintain flexibility and reduce muscle tension.
3. Maintain Good Posture:
Whether you're sitting at a holiday dinner, traveling, or spending time with loved ones, pay attention to your posture. Use a pillow or lumbar roll while sitting to help you maintain good spinal alignment.
When lifting heavy objects or moving decorations, use proper body mechanics to protect your back. Lift with your legs, not your back. Keep your core engage and back straight.
4. Stay Hydrated:
With all the holiday festivities, it's easy to forget to drink enough water. Stay hydrated to support overall health and well-being.
Limit alcohol intake, as excessive alcohol can contribute to dehydration and may affect your balance and coordination.
5. Prioritize Sleep:
Aim for adequate and quality sleep (ideally 8+ hours). Lack of sleep can affect your mood, energy levels, and overall health.
Establish a consistent sleep schedule, even during busy times, to ensure you get the rest your body needs. Start winding down as close to your normal bedtime as you can.
6. Mindful Eating:
Enjoy holiday treats in moderation. Pay attention to portion sizes and savor each bite. It is important to consume healthy foods that provide the nourishment your body needs. Do not skip your favorite treats, but make sure you are also eating your favorite fruits and vegetables.
Be mindful of your eating habits and listen to your body's hunger and fullness cues. Do not skip meals as going into any holiday food situation in a starved state never ends well!
7. Plan Ahead:
Plan your holiday schedule to include time for self-care, exercise, and relaxation.
Avoid overcommitting to social events and prioritize activities that contribute positively to your well-being. Schedule your PT appointments in advance!
8. Incorporate Relaxation Techniques:
Manage holiday stress with relaxation techniques such as deep breathing, meditation, or yoga. Focus on the true meaning of the holidays and what about the season brings you happiness, such as spending time with family and loved ones.
Take breaks to unwind and practice mindfulness, focusing on the present moment to alleviate tension and promote mental well-being.
9. Be realistic:
Be realistic about your time commitments and energy levels during the holidays. Set achievable health and fitness goals to avoid feeling overwhelmed.
Embrace flawed family time and changing traditions. Let go of the grandiose ideas of what the holidays should be like.
10. Listen to Your Body
Pay attention to how your body feels and adjust your activities accordingly. If you need rest, take a break, and don't hesitate to ask for help with tasks that may strain your body.
Remember that the holidays are a time to enjoy, but maintaining a healthy balance is key. Give yourself grace and focus on your overall well-being. After all, there’s no greater gift to give yourself this holiday season than better health!
The Restorative Therapy Co. Team