Hol­i­day fit­ness tips

Isis Town and Country - - Merry Christmas -

IN THE spirit of the Twelve Days of Christ­mas song, CQUniver­sity’s phys­i­cal ac­tiv­ity and ex­er­cise sci­ence spe­cial­ists have pitched in to pro­duce their top 12 tips for the com­ing fes­tive sea­son.

1. In­dulge in some ac­tiv­ity be­fore in­dulging in fes­tive foods and drinks.

2. Aim to spend at least 30 min­utes a day on phys­i­cal ac­tiv­ity and if you can do 10,000 steps a day, you’re a champ! Go to www.10000steps.org.au for de­tails.

3. Don’t give up. Ev­ery day is a new start.

4. Try sched­ul­ing time and plan­ning specifics of what phys­i­cal ac­tiv­ity you are go­ing to do.

5. Why not find an ac­tiv­ity buddy?

6. Plan to spend some of your Christ­mas hol­i­days do­ing out­doors ac­tiv­i­ties with your fam­ily.

7. En­joy some fes­tive foods and drinks but por­tion con­trol and mod­er­a­tion is the key to not over­do­ing it.

8. Have your snack or meal at least two hours be­fore phys­i­cal ac­tiv­ity (why not have a ba­nana or an ap­ple?).

9. Plan your phys­i­cal ac­tiv­ity for late af­ter­noon or early evening to avoid the pos­si­bil­ity of heat ex­haus­tion and sun­burn.

10. If be­ing ac­tive out­doors at night, don’t for­get to wear light-coloured or re­flec­tive cloth­ing for safety.

11. Keep well hy­drated be­fore, dur­ing and after phys­i­cal ac­tiv­ity. Wa­ter is just fine for most types of low-in­ten­sity or mod­er­ate phys­i­cal ac­tiv­ity such as brisk walk­ing.

12. Be­fore em­bark­ing on a new phys­i­cal ac­tiv­ity, check your gen­eral health sta­tus with your GP or via the new on­line Adult Pre-ex­er­cise Screen­ing Sys­tem fit­ness­riskman­age­ment.com.au/screen­ing-tool/ to min­imise your risk of in­jury.

PHOTO: CON­TRIB­UTED

HEALTH: CQUniver­sity’s phys­i­cal ac­tiv­ity and ex­er­cise sci­ence team.

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