Making a winter resolution to get fit

Published Dec. 1, 2010
By Airman 1st Class Jessica McConnell
Minot Air Force Base Public Affairs

MINOT AIR FORCE BASE, N.D. -- Winter is the season of snow, celebrating the holidays, office parties and presents. To almost everyone, including Air Force Global Strike Command Airmen and their families, this season is synonymous with good food and keeping warm by the fire, a surefire way to gain weight if one isn't careful. But it's okay, that's what New Year's resolutions are for, right?

Unfortunately, this is a common trend, one most people wish wasn't part of their holiday season.

"One of the main causes of weight gain is the cold weather, something in abundant supply here," said Tech. Sgt. Keith A. Lewis, 5th Medical Operations Squadron aerospace and operational physiology technician.

"There are several reasons why this is," he continued. "First, fat is a natural insulator for our bodies. According to Lawrence Cheskin, MD, founder of the Johns Hopkins Weight Management Center in Baltimore, the body may work against itself in order to keep warm. Biologically speaking, most people are already behind the power curve."

He added the lack of sunlight during the winter also tends to depress people, leaving people gloomy-feeling and less likely to work out.

"We fight these feelings with comfort foods, usually of the calorie-dense category," the sergeant said. "Of course, the holiday season falls right smack in the middle of the winter, so eating all those large, rich meals tend to pack on the pounds."

So what is a person supposed to do when it seems as though the weather and holidays make gaining weight inevitable?

"Try to implement some sort of extracurricular activity," said Ronda Knutson, David C. Jones Youth Center youth programs chief. "There are dance games for Xbox and Wii, which can be fun to do with your children, or by yourself. They can be quite the workout!"

There are also programs offered for parents who find it hard to work out with such hectic schedules.

"The youth center offers a 'Stroll 2B Fit' time in the fitness center for parents," she continued. "They can come in with stroller and kids in tow, Monday through Friday from 11 a.m. to 1 p.m. The pool at the fitness center is open from 11:30 a.m. to 5:30 p.m. Monday through Friday and Saturdays from noon to 4 p.m. Additionally, the fitness center offers a variety of classes every day throughout the week."

Other ways to stay fit during winter months include using Web-based goal incentive programs such as www.usafFitFamily.com or www.afgetfit.com. Each Web site is geared toward setting goals and tracking progress, with the second site offering prizes to youth when a level is reached.

It's even possible to get exercise in for those who would rather stay home and watch television than go to the gym and work out.

"While watching TV, do a set of pushups or sit ups during commercial breaks," Sergeant Lewis said. "It keeps one strong and also has the added benefit of improving fitness test scores."

And for those living downtown, the Minot State University Dome is also available as an alternate training location.

So what about the holiday parties? These can be a danger zone for many with a sweet tooth and lower will power.

"If hosting, use the internet to find recipes for healthier snacks and food for the holiday season," said Ms. Knutson. "There are several creative recipes one could use for holiday parties. If going to the party, try eating some fruit or something healthy before going so hunger isn't out of control."

Waiting to lose the weight later so one can indulge now is much easier said than done.

"When gaining weight, moods decline," Sergeant Lewis said. "People comfort themselves by eating larger quantities of high-calorie food, thus creating a vicious cycle. Excess weight makes exercise more difficult or painful and people are therefore less willing to do it, making weight loss much more difficult than weight gain."

"We can add 10 pounds and two inches in just a couple weeks of guilty indulgence," he added. "This in turn takes several weeks or even months to shed. It only gets worse as people age."

The sergeant noted that the average person loses five pounds of muscle each decade during adulthood. Muscles burn calories. The less muscle one has results in a lower amount of calories burned throughout the day. All of this ultimately affects fitness test scores.

"Keeping active prolongs the life of one's muscles," said the sergeant. "It also helps the body operate more efficiently in numerous ways."

So before promising to go on a strict diet and work out every day of the week beginning the first of the new year, think about how much easier it would be if the weight wasn't there to lose.

"Find reason to celebrate eating healthy and starting a new fitness activity," said Ms. Knutson. "If a person does it now, then a New Year's resolution can be something else besides losing weight or starting to exercise."

[Editors note: This story is part of an ongoing series highlighting the many tools available for Airmen to maintain healthy, active lives.]