{"id":19788,"date":"2018-12-04T14:17:07","date_gmt":"2018-12-04T21:17:07","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=19788"},"modified":"2023-06-23T10:54:34","modified_gmt":"2023-06-23T16:54:34","slug":"the-twelve-days-of-fitness","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/the-twelve-days-of-fitness\/","title":{"rendered":"The twelve days of fitness"},"content":{"rendered":"
<\/div>

\"This<\/p>\n

The holidays are the perfect time to connect with family and friends, to enjoy festive foods, and even to make fitness fun.<\/p>\n

Below, Alyssa Hornbrook, a physical therapist and certified strength and conditioning specialist at UCHealth SportsMed Clinics in Steamboat Springs<\/a> and Hayden<\/a>, shares her tips for \u201cTwelve Days of Fitness\u201d that come in handy year-round.<\/p>\n

Work out with (at least) ONE friend<\/strong><\/p>\n

Studies show people exercise 24 percent longer with someone else than alone. And, it can make the workout fly by. \u201cIf you\u2019re hiking up a trail with a friend, all of a sudden you\u2019re at the top and you didn\u2019t even think about it,\u201d Hornbrook said.<\/p>\n

Take a 10-minute walk TWO times a day<\/strong><\/p>\n

\u201cWalking increases brain firing and makes you a lot more attentive,\u201d Hornbrook said. \u201cA 10-minute loop can change your whole perspective for the day.\u201d One of Hornbrook\u2019s favorites is the \u201choliday pre-dessert walk\u201d \u2013 bundle up as a family and take a short jaunt before the cookies and pies are served.<\/p>\n

Choose THREE or more go-to activities<\/strong><\/p>\n

Specializing in just one sport can increase risk of overuse injuries, so enjoy several types of activities throughout the year. And when a new season starts, transition slowly. \u201cWe get so excited to do our winter activities, we forget that starting too fast can lead to aches and pains,\u201d Hornbrook said.<\/p>\n

Stand up FOUR times per hour if you have a desk job<\/strong><\/p>\n

\u201cStand, take a breath, stretch your back,\u201d Hornbook said. \u201cIt gets your blood flowing and helps posture.\u201d<\/p>\n

Exercise at least FIVE days a week<\/strong><\/p>\n

Regular exercise decreases the risk of various health issues, from heart disease to depression. Most any movement counts including walking the dog, doing some core work or hitting the dance floor at your office holiday party.<\/p>\n

Exercise at SIX a.m.<\/strong><\/p>\n

\u201cThere are tons of benefits to working out in the morning,\u201d Hornbrook said. You can kick your metabolism into gear all day and you won\u2019t skip your workout when that afternoon meeting runs long.<\/p>\n

Get at least SEVEN hours of sleep each night<\/strong><\/p>\n

Sleep isn\u2019t wasted time; rather, it\u2019s a vital part of your body\u2019s healing and recovery. And you just may dream about sugar plums (or your favorite current-day snack).<\/p>\n

Drink at least EIGHT glasses of water a day<\/strong><\/p>\n

Hydration is another key to good health. For some holiday spirit, add whole cranberries and a squeeze of citrus.<\/p>\n

NINE in line, straighten that spine<\/strong><\/p>\n

No, there aren\u2019t nine vertebrae in the spine (there are actually 33). But a little rhyme just might help you remember to sit up straight.<\/p>\n

And while driving to grandmother\u2019s house, sit up straight and then adjust your rearview mirror. \u201cIf you start to slump, you won\u2019t be able to see behind you,\u201d Hornbrook said.<\/p>\n

Take TEN thousand steps a day<\/strong><\/p>\n

That works out to about five miles, which goes a long way towards good health. When streets get icy, find an indoor walking spot, such as your office or a large store (where you can scope out those holiday deals).<\/p>\n

Take ELEVEN breaths in one minute<\/strong><\/p>\n

That\u2019s a bit slower than the typical 18 to 20 breaths a minute, and can help decrease stress and anxiety levels. For bonus points, Hornbrook recommends trying mindfulness.<\/p>\n

Do TWELVE reps of an exercise during commercials<\/strong><\/p>\n

Want a lazy day on the couch watching holiday re-runs? Just pack the commercials with series of lunges, squats and pushups.<\/p>\n

Don\u2019t forget Hornbrook\u2019s main tip: have fun. \u2018Tis the season, after all.<\/p>\n

\u201cYou\u2019re probably not going to want to work out if it\u2019s not fun,\u201d Hornbrook said. \u201cBut if you find something you love, exercise is a joy and not a task.\u201d<\/p>\n

 <\/p>\n

This article first appeared in the Steamboat Pilot & Today on Dec. 3, 2018.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

The holidays are the perfect time to connect with family and friends, to enjoy festive foods, and even to make fitness fun. Below, Alyssa Hornbrook, a physical therapist and certified strength and conditioning specialist at UCHealth SportsMed Clinics in Steamboat Springs and Hayden, shares her tips for \u201cTwelve Days of Fitness\u201d that come in handy […]<\/p>\n","protected":false},"author":2163,"featured_media":19789,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[253,9187,2641],"class_list":["post-19788","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-health-and-fitness","tag-readysetco","tag-uchealth-sportsmed-clinic-steamboat-springs"],"acf":[],"yoast_head":"\nThe twelve days of fitness - UCHealth Today<\/title>\n<meta name=\"description\" content=\"The holidays are the perfect time to connect with family and friends, to enjoy festive foods, and even to make fitness fun.\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The twelve days of fitness\" \/>\n<meta property=\"og:description\" content=\"The holidays are the perfect time to connect with family and friends, to enjoy festive foods, and even to make fitness fun.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/the-twelve-days-of-fitness\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-04T21:17:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-23T16:54:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/12\/04141115\/12-days-of-fitness.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Susan Cunningham, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Susan Cunningham, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/the-twelve-days-of-fitness\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/the-twelve-days-of-fitness\\\/\"},\"author\":{\"name\":\"Susan Cunningham, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/f2737182b44781de4109fdd5dd464270\"},\"headline\":\"The twelve days of fitness\",\"datePublished\":\"2018-12-04T21:17:07+00:00\",\"dateModified\":\"2023-06-23T16:54:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/the-twelve-days-of-fitness\\\/\"},\"wordCount\":642,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/the-twelve-days-of-fitness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2018\\\/12\\\/04141115\\\/12-days-of-fitness.webp\",\"keywords\":[\"Health and fitness\",\"Ready. 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