Health Options Alan Titchenal  & Joannie Dobbs                   Wednesday, December 10, 1997

Give yourself exercise for holiday treat

So have you resigned yourself to the annual 5 to 10 pound weight gain over the holidays? Are you ready for the weight-related de­pression and New Year's weight loss resolutions that often follow? Prevent both of these unwanted conditions this year with a simple gift to yourself.

If you are wondering where you can get this gift and if you can afford it – the answers are: nearly everywhere and it's free. Have you figured it out yet? The answer is at least 30 minutes of exercise a day.

During this time of the year, holiday party goodies and the mounds of culinary treats available at work no longer have to be the cause for dread. Instead, using some calculated self-restraint, and daily exercise can change the holiday experience.

Here are the approximate calorie counts for some holiday treats: 2-1/2 inch candy cane, 20; 6-inch candy can, 100; 2-1/2 inch homemade chocolate chip cookies, 230; 2-1/2 inch homemade peanut butter cookie, 280; 2 by 4 by ½-inch slice fruitcake, 450; 10 potato chips, 110; 1 meat or fish-filled wonton, 100; 1 ounce part-skim mozzarella cheese, 10; ½ cup egg­nog without alcohol, 170; ½ cup eggnog with alcohol, 200.

Usually these goodies are eaten in addition to our consuming 3.500 calories above your energy re­quirements will result in a pound of added body weight – mostly in the form of fat.

Remember also that the increased holiday stresses of too much to do, increased financial obligations, or the classic family conflicts often cause people to feel overwhelmed and depressed. These added stresses may cause us to overeat. Limit your intake of holiday tastings to 1 or 2 cookies per event or share large cookies with a friend.

Our suggested health option for the holidays is to give yourself the gift of at least 30 minutes a day to exercise. There's ample research to indicate that activities such as walking, running or other physical activities decrease depression. And decreased depression goes hand-in-hand with increased mental energy to really enjoy the season.

Taking at least 30 minutes a day for your health may last a lot longer than a four-to-six week holiday season. You may find it becomes a “positive addiction” and once you start you won't stop. A study conducted on Honolulu Marathon participants found that runners who stopped training after the Marathon regained the weight they lost during nine months of training within two months of the “Couch Potato” onset. In contrast, runners who continued to train during the holidays kept their weight down, even when training was greatly decreased.

Everyone uses the excuse that it's impossible to find 30 minutes a day to exercise. Although at least 30 continuous minutes a day of getting the heart rate up is the beast for health, 10 minutes three times a day is definitely better than nothing. And over the 6 weeks of the holiday season, 30 minutes of activity each day could prevent a weight gain of 3 to 5 pounds of fat.

Here are a few suggestions:

Take the stairs instead the elevator whenever possible.

Take a 10-minute walk at lunchtime.

Instead of driving around for five minutes looking for a close parking place, park father away and walk the distance. This may actually save you time.

Start your shopping mall excursions with a quick window shopping walk-around. Minimum stopping please!

By giving yourself that 30 minutes a day for your health, you may not even need the standard dreaded New Year's resolution.