Is exercise needed for a safe and happy holiday?

It is the time of year when we wish those close to us a "safe and happy" holiday. This is a wonderful sentiment and it captures well what people truly hold as most important. We all hope that our loved ones are safe and happy in their daily lives.

Our personal safety and the safety of family and friends are often within our control. Many accidents are avoidable, yet around the holiday time, risk of such accidents increases. Bad weather, increased travel, and alcohol consumption all contribute. Taking precautions (preparing properly for cold weather outings) and acting responsibly (do not drink and drive) can help reduce the incidence of accidents during the winter season.

What about happiness? Is there anything we can do to ensure a happy holiday? I want to offer two things, each one pertinent to the holidays but equally important for the other weeks of the year as well. (1) Relax: Life can be stressful especially around the holidays. Purchasing gifts, traveling, spending time with in-laws, school holidays, and the temptation of holiday foods, can all increase stress levels -- if you let these events do so. Psychologists advise that it is the interpretation of the event - people's perceptions - that produce mental and physical harm. It is very important to be able to relax; to put things into perspective, to slow down, to take time out, and so on... understanding and using coping strategies will help toward a happy holiday season, not a stressful one.

(2) Doing exercise puts you in a good mood. Exercise produces physical changes (increased body heat and increased influence of endorphins and serotonin) that cause you to feel better. Sedentary activities (reading, television watching) do not provide such changes. Exercise also provides a distraction from more mundane or stressful events, and provides people with 'personal time'. This is important, because so often around this time of year, we spend our time doing our best to help others have a happy and safe holiday.

So there it is. The advice sounds simple (and it is) - yet often it is so hard to act on. Enjoy your holiday season, relax as much as you can... and do take time to exercise!

Darren Dale
Health & Fitness Section Editor

It is much more challenging to exercise during the winter months, particularly in places where the weather is cold. Yet, to maintain fitness levels, it is important to continue with your regular exercise program, or something very close to it.

It is well-known that the volume of training (numbers of days per week) can be reduced without losing any fitness benefits - if the intensity of your exercise sessions is maintained (your weekly caloric expenditure from exercise will be lower however).

Can you exercise at a similar level of intensity during the winter months? Yes, if you take the proper precautions. Preparing for Cold Weather Activities provides sound recommendations and links for what you can do to ensure your winter workouts are safe and effective.

If the weather is too inclement, you can find advice on recommendations for planning a workout indoors.

Exercising in the cold weather can be dangerous for people who have asthma. There are several sites detailing the reasons why, and recommendations and precautions to take. On the Doctors Guide website you can find Tips for Exercising in the Cold Weather.

The Physician and Sports Medicine site provides a more detailed look into exercise induced asthma, including the incidence, causes, symptoms and treatment.

Every holiday season brings with it a wide array of food choices, not usually reflective of a health conscious menu. In many homes, there is more food available, and at more times during the day. It is easy to eat, and to eat a lot. Should you worry about your weight during the holiday season? Should you refrain from taking advantage of the greater abundance of food available? Or should you enjoy the chance to depart from your usual eating-fare for a few weeks - and let calorie and health concerns take a back seat?

Experts agree the answer to questions about holiday eating involves the message of moderation. CNN offers these tips on holiday eating that are sensible and realistic.