Once you have taken third portion of rice porridge and begins to considering a nap, it can feel like the world's most inconvenient time to lace up the shoes.
But especially during the Christmas month, it can do wonders to get the body moving. Natasja Hagemann, co-owner of Nuuk Osteopathy and Physiotherapy and physiotherapist for 12 years, everything about.
Movement pays off – also in December
For many, December is a month where the days are filled with food, social events and practical chores. It can be difficult to find space for exercise, and for some physical activity slips completely off the calendar when the energy is spent on everything else that comes with the holiday.
- In December, the food is typically fatter, and so is the calendar filled with events and gift shopping. This means that many are unfortunately missing excess for physical activity - and this has completely natural consequences for our health, explains physiotherapist Natasja.
But even small amounts of movement can make a noticeable difference. According to Natasja, it's not about training hard, but about giving the body what it needs to function at its best through a month where the pace is high, and the temptations many.
- Exercise and physical activity are essential for both the heart, muscles and mental health. It helps lower the resting heart rate, so the heart not strained unnecessarily, and this makes the body better able to cope with everyday life quite ordinary requirements. That is why it is really important that we stick to it movement – also in December, she says.
And according to Natasja, it doesn't have to be complicated. On the contrary, even short walks or light exercises in the living room can give the body a boost much-needed energy boost - and make the Christmas days both easier and more profitable to get through.
When is the best time to exercise?
Although movement in December is a very good idea, is the timing is important – especially when the Christmas menu consists of heavy, fatty dishes. Many might think that a quick run between meals is a smart way to compensate for the Christmas calories on, but according to Natasja it is rarely a good one solution.
- When it comes to digestion, I would never recommend that exercise between meals, although many people think it is good. When we eat, one is sent much of the blood to the stomach and intestines to aid digestion. You start training right after a heavy Christmas meal, you may therefore experience dizziness, discomfort, side-stitching – or in the worst case become decidedly unwell, explains Natasja Hagemann.
How quickly the body is ready to move again, depends on what has been on the plate. Ordinary meals are digested faster, while the classic Christmas favorites require considerably more time.
- At some meals you can start moving already after half an hour, but when it comes to Christmas food, which is often fatty, it takes usually three to four hours before the body is ready for training, she says.
Therefore, Natasja recommends reversing the order and getting the movement before sitting down to the table.
- The recommendation is quite clear: Give it a try home training before you go to the table for the big Christmas lunches. In that way the body gets the beneficial benefits of the exercise and at the same time calmness to digest it great Christmas food, she says with a smile.
But that doesn't mean that the rest of the day has to take place horizontally on the sofa. Light activity can both help the body and add a little extra Christmas spirit.
- It is always a good idea to go for a walk between meals - the digestion can easily tolerate it, and at the same time it is a nice, community spirit activity to go on a Christmas walk in a group, laughs Natasja.
The sweet swing of Christmas
Christmas offers delights in long lines: sweets, cakes and maybe a glass of wine or two. For many, this means that the normal, even meals are pushed aside, and the result can be large fluctuations in blood sugar. It can cause fatigue, feelings of hunger and mood swings - but Fortunately, there are ways to keep blood sugar more stable.
- If you start with the red cabbage salad and the vegetables, before you start with the meat and potatoes, you automatically get a more stable one blood sugar after the meal. It also helps curb sweet cravings Christmas crunch, explains Natasja Hagemann.
It is not only about the order of the food, but also about how to distribute the contents of the plate. A well-balanced plate with vegetables, protein and carbohydrates follow the National Board of Health's recommendations and provides the body with nourishment, energy and stability - even when the Christmas table is full temptations.
With a little care, you can therefore enjoy Christmas goodies without pay the price in the form of fatigue or sugar cravings, and you don't have to sacrifice comfort for health.
Movement against Christmas stress
Christmas is cozy, but also hectic, and many find that the calendar is filled with chores, events and Christmas shopping. Fortunately there is good ways to deal with Christmas stress, explains Natasja Hagemann.
- Movement is an effective way to regulate the nervous system on. The endorphins that the body releases during physical activity help simply by alleviating stress symptoms, she says.
The best part is that it does not require a large sports equipment. Already with small exercises at home in the living room, you can get your body going and feel it the effect.
- Squats are an exercise that can be adapted to all ages and levels. For the elderly, it can be as simple as standing up and sitting down again from a chair, Natasja explains as she demonstrates.
In addition to classical exercises, Natasja encourages bringing Christmas creativity in games and playing with movement together.
- A round of "Now-it's-Christmas-again" dance through the whole house, up and down down the furniture, gives both pulse and laughter. Both parts are extremely healthy for boats body and mind, says Natasja with a smile.
And if the weather permits, there is another simple way to get movement into the Christmas routine: getting outside.
- Hopefully Christmas will be white, and if it is, I will encourage both young and old to come out. Have a snowball fight, build one snowman or a snow cave. When you come back inside with fresh, red cheeks, Christmas food also tastes better because there is balance in life, he says Natasha.
So let the calendar be filled with both Christmas lights and small, pulse-raising moments – from a quick dance in the living room to a brisk walk outside in the snow. In this way, Christmas will be both cozy and lively, and the body will thank you for the care. If you need inspiration, there are simple ones here training exercises that can easily be done at home in the living room - small breaks with movement, that gives energy and smiles. Merry, moving Christmas!
