physical therapy corner - wellbeing in the Holiday Season

November marks the end of daylight saving time when our days shorten, and it becomes easier to retreat inside. It also signifies the start of the holiday frenzy. From the lingering Halloween candy to the Thanksgiving get-togethers and the December holidays, it's a season of shared meals, holiday treats, and parties. Amidst all this, it's crucial not to neglect our physical well-being. Here are some empowering tips to help you prioritize your physical health as we approach one of the busiest times of the year.

These strategies will give you the confidence and vitality to navigate the holiday season easily:

1. Try to get at least 30 minutes of exercise five times a week. Even with the sun setting earlier, it's not impossible. If you can adjust your schedule, exercise during your lunch break. If not, consider meeting up with a friend after work to walk, which can increase your accountability for exercise and is safer than walking alone in the dark. Reflective wear and headlamps are essential to improve safety further. If you plan to walk in the morning, bundle up!! It's always hard heading out the door into the cold, but wearing appropriate layers can keep your body temperature warm as you start.
2. Hydration is critical. With cooler temperatures, it is easy to forget the need to drink water but remember, our body needs water to function. Water helps regulate our body temperature, lubricate our joints, transport nutrients, aid digestion, and keep our brain functioning. While warm and social drinks are part of the season, remember to drink water or eat water-rich foods. A simple trick to get me on track for the day is drinking water from my coffee cup while my morning coffee brews.
3. Get outside! Finding time to get outside can be difficult with fewer daylight hours and busy schedules. Being in nature is important for physical and mental health. It helps to improve our moods, increase attention span, and lower the risk of depression. It can also help to reduce heart rate and blood pressure. If crunched for time, try stepping outside while making a phone call or head out the door for a few minutes during your lunch break. Even a few minutes a day of yard work can help your mood as well as help prepare your plant and garden beds for winter. If juggling multiple get-togethers, try meeting up with friends or family outside.
4. Add a short breathing program to your daily routine. Breathing exercises can help lower heart rate and blood pressure, as well as reduce anxiety, pain, and depression. They can also help combat some of the adverse side effects of stress, busy schedules, or the inability to spend time outside. My favorite ones are Box Breathing and Resonant Breathing.
5. New habits and behavioral changes take time to implement. Starting now, you can have a new routine in time for the holidays! It is also possible to start working on any resolution or goal you may have set at the beginning of the year.​

​

Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.