Get Moving This Monday: A Pre-Thanksgiving Boost for Your Health
Welcome back to the final installation of our 2024 Diabetes Awareness Month series. With Thanksgiving just around the corner, it’s easy to get caught up in final work tasks, travel, cooking and shopping. However, making time for physical activity this Monday can help you start the holiday week with energy, relieve stress and support healthy blood sugar management—especially important for diabetes prevention and wellness. Regular exercise plays a key role in managing diabetes by improving insulin sensitivity, helping to control blood sugar levels and reducing the risk of complications. During this holiday week, here are a few effective ways to get moving, regardless of your fitness level:
Low-Intensity: Explore Community Events and Monday Mile
- Move Your Way Community Events: Explore a variety of fun regular and seasonal community events that promote physical activity.
- Head outside for a one-mile scenic stroll (around 2,000 steps), and bring the family or a furry friend along. As well, consider reaching out now to those soon-to-be arriving guests to nudge them to pack the appropriate footwear for an after-dinner stroll. This light exercise is excellent for your heart, bones, digestion and overall mood, and it’ll give you a gentle energy boost.
- Can’t get outside?
- Here are 5 Ways to Walk a Monday Mile Indoors.
- Participate in virtual walking opportunities from Walk At Home
- Free Events Online – AARP Virtual Community Center. AARP Virtual Community Centers offers FREE interactive online events and classes designed for learning, self-improvement and fun. Though you will need to register, paid AARP membership is not a requirement.
Medium-Intensity: Play Ball!
Gather the kids or any willing family members for a quick game—football, soccer or even Frisbee. Running and playing outdoors not only ”gets your cardio in” but makes fitness fun and social! Take advantage of our beautiful community spaces such as the local community parks and recreational spaces. Let’s connect with nature and each other while getting some exercise.
Moderate-Intensity, Interval Training (F.I.I.T.): A balanced approach that combines elements of both low- and high-intensity exercise. This can be a great option for those who want to tailor their workout to meet specific fitness goals and progressively challenge themselves. To learn more, check out these two articles, F.I.T.T. Intensity and Strength Training and Try the FITT Principle to Maximize Your Workouts.
High-Intensity: H.I.I.T. for the Holidays
If you’re short on time and can’t make it to your regular workout session, try a 20-minute High-Intensity Interval Training (H.I.I.T.) session right at home. Rotate through exercises like lunges, squats, jumping jacks and push-ups, with 20 seconds on, then 10 seconds off. Do three rounds, and you’ll keep your metabolism elevated for hours afterward.
This Monday’s Tip: Fit in a Pre-Holiday Workout!
Dedicate a few minutes to energize yourself with a quick workout. Consistent exercising—even briefly—will help lower stress and improve mental well-being, setting a positive tone for your holiday week. And, it’s an excellent opportunity to manage your blood sugar levels and support long-term health goals. This Monday, fit in a workout that doubles as quality family time. For those celebrating Thanksgiving, it’s a great way to prepare for the holiday; for others, it’s a chance to recharge and boost your week ahead.
As we wrap up our 2024 Diabetes Awareness Month, we encourage you to revisit the insights shared here to reinforce the important tips and strategies for managing your health during the holiday season. From mindful eating and physical activity to understanding stress reduction and wellness, these tools will support not only diabetes prevention and management but also your overall well-being. Small steps lead to lasting change, so we hope these resources can be useful as you navigate the season and beyond!
Submitted by:
Dahlia Henry-Tett, Chief Wellness Officer (CWO), employeewellbeing@nvcc.edu