Christmas Gifts For Your Health

Giving gifts that promote good health is a thoughtful way to show that you care. Here are some ideas for both the body and mind:

For the body:

The balance-ball chair: You’ve likely heard about the core-stabilizing benefits of sitting on an exercise ball in lieu of a chair. A few companies have taken the next logical step and combined the stability ball with a chair base—making the ball less awkward to sit on and not able to roll away. Some have a detachable ball that can be used separately for exercises. Search for “balance-ball chair” online to find this product. This will set you back somewhere between $ 80 and $ 120 CAD.

Resistance bands: These are elastic bands that can be used for an almost unlimited number of exercises. There is a wealth of online information about how to exercise with resistance bands, which are fun to use and help improve coordination and balance. Not only are they cheap—$ 20 CAD or less—they take up little space compared to other exercise gear kept at home and can easily be stuffed into a purse or suitcase.

A one-month gym membership: Signing up can be the hardest part of going to the gym. Many gyms offer one-month “trial” memberships that are a great gift for people who are afraid to take this first step. Since it’s a short commitment, it seems less daunting than a yearly contract. Even better, get one for yourself and one for your giftee; becoming fit is easier with the support of a friend or loved one. Prices can vary greatly but most gyms have specials for the start of the year.

For the mind:

An MP3 player with an armband: Finding motivation to exercise is tough, especially in the winter. If you want to help motivate someone you love, help him or her get into a great mood—with music. Two-gigabyte MP3 players can cost as little as $ 30 CAD and hold approximately 500 songs. You can double the capacity for around $ 80 CAD. An armband—this will eliminate the hassle of having a player unattached to the body during a workout—can cost as little as $ 10 CAD.

A sun lamp: Sun lamps emit the full spectrum of light you get from the sun. Using one in the dark days of winter has proven benefits for the body, such as increased Vitamin D production and a reduction in stress or mild depression. These effects can help someone stay happy and active all year. Staying active is also proven to reduce stress and depression. A small, desktop sun lamp can cost as little as $ 70 CAD, while a large one can be several hundred dollars.

An inspiring book: Don’t forget the joy of simple pleasures—like time alone to get lost in a good book. The chaos of the holidays can leave us mentally drained and in need of time out. If someone you love leads an unusually busy life, giving a book to him or her is a reminder that they deserve quiet time. Most bookstores have entire sections dedicated to health or fitness-related reads that can uplift spirits during the dreariest season.

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.

Forget About New Year’s Resolutions for 2010 - Start Now!

If you want to make sure you don’t gain two pant sizes over the holidays, try adhering to a fitness-related resolution before your grandmother rolls out her famous buttertarts, and not a month after. Start your resolutions early.

It’s far easier to get something done if you are motivated by positive feelings rather than by guilt and a sense of failure or loss of control. This principle applies to many of our goals in life, including goals to lose weight or become more active and healthy.

Indeed, some psychologists have found that those positively motivated towards succeeding yield better results than those motivated by anxiety and the fear of failure. If you gain weight over the holidays and meanwhile assure yourself you can turn it all around come January, you’re starting off on the wrong foot. Don’t let yourself get to this point. Know that you can succeed in achieving your goals by starting today.

Try capitalizing on the festivity and excitement of the holiday season to gain motivation to be active. Engage in seasonal sports before rewarding yourself—in moderation—with holiday goodies like hot chocolate. If you have the money, you could try snowboarding or skiing. A cheaper alternative is to take your children or friends out ice-skating at a local recreational centre. Even more simple, go for a walk around the neighbourhood and check out the holiday lights and decorations, or enjoy some freshly-fallen snow.

As far as diet goes, avoid eating baked goods or sugary foods on an empty stomach. Save them for dessert, if possible, when you have already eaten a full meal and feel satisfied. Are you hosting an event this holiday season? Include healthy alternatives to holiday treats on your menu, like vegetable trays with low-fat dips.

A key to staying positive—which in turn helps you achieve your goals—is to know how to promote good mental health. Again, focus on the positive aspects of the holiday season, like time with family and an opportunity to be giving. Allow yourself to enjoy life; make time for laughter. Many studies have suggested that laughter has numerous health benefits. A 2006 article in Nursing magazine describes what laughter can do for our bodies: it reduces stress-hormone levels, it increases our blood circulation and respiration levels, and it actually makes our immune systems work better.

The cliche “new year’s resolution” doesn’t work for many people, as they tend to use the remaining weeks of the year for unrestrained indulgence. Resolutions, though, do work. Let’s say your goal is to walk from one end of the country to the other. Would you start by spending one month swimming across the ocean in the opposite direction of the shore? Not likely. So, if your goal is to become healthy, fit or slim for the upcoming year, why spend the month of December slacking and eating to your heart’s desire? You will be more likely to fail. Instead, think about starting your new year’s resolution today.

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.