The Christmas and New Year period is a time to enjoy with family and friends.
It’s also traditionally a time when people are rushing about, a little stressed and perhaps over indulge a tad with food and refreshments.
So, with all that in mind we asked some of our great teams for advice on how you can get through the next week or so.
We're keen for you to remember that while keeping an exercise routine through the holiday period can be challenging it’s important to stick at it.
“If possible, go for a stroll around the block or play some backyard cricket in between feasting. Even a short burst of physical activity will boost your metabolism and work off a few extra Christmas calories. Evening walks are ideal at this time of year,” said Kaye Graves.
Here's a little recipe for working off your indulgences:
2 glasses of white wine (150ml each) = 912kJ
Exercise: Crank up some tunes and give the house a good clean for about 90 minutes.
3 slices of pork with crackling = 1916kJ
Exercise: Get up a little earlier for a 35-minute bike ride before breakfast.
1 fruit mince pie (70g) = 1403kJ
Exercise: A brisk 75-minute walk will work off this treat.
1 slice pudding with brandy sauce (100g) = 1168kJ
Exercise: Turn off your leaf blower, pick up a rake and manual clippers, and enjoy 70 minutes of gardening.
1 packet of crisps (100g) = 2040kJ
Exercise: A 40-minute run is what it takes to offset this savoury treat.
2 schooners of beer (425ml each) = 1368kJ
Exercise: Head down to the beach or local pool and swim for 45 minutes, taking short breaks.
Note: Kilojoules burned are estimated and based on a person (male or female) weighing 70kg.
Four ways to burn more energy
These simple suggestions will keep your metabolism boosted for longer periods of time.
Movement: Think of movement as an opportunity to move more, not a time-wasting inconvenience. Aim to reduce sedentary time and up the ante on everyday activities, like taking the stairs, standing instead of sitting, parking further away from your destination and walking the dog!
Move quickly and often: Take yourself off cruise control and get in the habit of doing all of your daily activities and chores with more speed and energy than you usually do. For example, speed up your walking pace or do your house chores in record time.
Try new activities: If you do the same activity every day, the muscles eventually adapt and your body doesn’t have to work as hard (hence, fewer kilojoules burned). Switch around your activities, or try a different activity once a week, to avoid this pitfall. For example, take advantage of the warmer weather by going to your local park to exercise for a change, or plan holidays built around fun activities such as canoeing, snorkelling, hiking, cycling, horse riding, abseiling... the list is endless.
Get fidgety: As silly as it may seem, fidgeting increases the number of kilojoules you burn during the day. Fidgeting can be anything from tapping your feet, to dancing, to constantly changing your seated position. Little actions make a huge difference, so try and implement more into your lifestyle!
Our bulk billing medical practice offered some general advice for summer.
- All things in moderation
- Stay out of the heat
- Stay Hydrated
- The importance of Slip, Slop, Slap
The podiatry team provided these thoughts:
- Wearing sensible footwear
- Taking the time to exercise
- Not overdoing it, knowing your limits (on behalf of our physiotherapist)
Our Diabetes Educator team had some timely advice:
- All things in moderation
- Manage your chronic condition in line with your health plan
The men’s and women's health clinic teams delivered an excellent reminder given the Christmas and New Year period is a time for celebration:
- Young are high risk takers when having fun – it pays to remember to moderate the consumption of alcohol when celebrating or having fun (particularly around water or machinery).
- Remember that alcohol impair your judgement – short term alcohol fun can result in long-term issues if you’re not careful.
The final word on getting through Christmas lunch sits with our headspace Bendigo team:
Warming plates: When your oven is even more stuffed than your turkey, it’s unlikely you’ll be able to squeeze in the dinner plates to heat up. Instead, put your dinnerware in the dishwasher for a quick rinse beforehand, and they’ll be the perfect temperature.
Always win at Christmas crackers: If you never get your hands on that covetable key ring bottle opener, here’s what to do. Hold your end of the cracker lower, so it tilts towards you, and go for a slow, controlled pull, with minimum twisting. Mop up your child’s tears when you win.
Have a happy, healthy and safe Christmas and New Year from all at Bendigo Community Health Services.
To learn more about our organisation and what we do, check out visit our new website at www.bchs.com.au