The crisp, cool fall air signals the winter and holiday season ahead. While this can bring pleasant feelings of nostalgia, the cold weather and festivities also present challenges to staying active and eating healthy. Outdoor physical activity tends to decline, and the temptations of sweets and treats may be irresistible. Taken to an extreme both the lack of physical activity and overeating can put people at greater risk of cardiovascular diseases such as stroke, heart attack and high blood pressure, dementia, type 2 diabetes, and certain types of cancer. On the other hand, exercising and eating right supports muscle and skeletal strength, boosts immunity and keeps skin, teeth and eyes healthy, increases brain function. 

To follow the current Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity physical activity a week in addition to 2 days of muscle strengthening activities. There are many easy and free ways to stay active even in colder weather.  

• Dance 
• Indoor swimming  
• Stair climbing  
• Mall walking  
• Tune into workout classes, via live Zoom, Instagram or TV 
• Do some chores around the house such as vacuuming, sweeping and cleaning 
• Dress in layers, go outside and go for a walk, run or jog 
• Rake leaves or shovel snow  

As with physical activity, nutrition also plays an important role in an individual’s health. With many holiday celebrations revolving around enticing foods, the urge to overeat tends to be unavoidable. It is not a bad thing to indulge in these festive foods in moderation, as long as healthy eating is not completely ignored. Take a look at what your daily plate should look like below or explore https://www.myplate.gov/eat-healthy/what-is-myplate for more information.   

More information can be found at: 

• https://www.cdc.gov/physical-activity-basics/guidelines/adults.html 
• https://www.who.int/news-room/fact-sheets/detail/physical-activity 
• https://www.cdc.gov/physical-activity-basics/overcoming-barriers/index.html 
• https://www.cdc.gov/physical-activity/features/stay-active-this-winter.html 
• https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html 
• https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/