Exercising in winter
Its 4:45 am, 4°C and pitch dark outside. Not the most motivating circumstances for your 5 km jog around the block before work starts. Then after long hours at your work desk, the winter nip sets in at about 6 pm, just before the sun goes down. Winter months can derail your exercise programme, which in turn could lead to the dreaded winter weight gain.
The benefits of regular physical activity are well recognized among healthcare professionals around the world. But maintaining your physical activity levels through winter can be difficult. What is important to remember about exercise is that every small bit counts. Even if you do not have a spare hour in you day to do a solid hour-long work out, any small bursts of physical activity you do throughout the day add up to a healthier version of you.
Here are some tips for increasing your physical activities levels each day:
• Have a big stretch as you get out of bed
• Follow this with 5 jumping jacks and 30 seconds of jogging on the spot
• Instead of sending an email to a colleague in your office park, go for a walk and chat to them face to face
• Hold walking or standing meetings instead of always being seated in a meeting room
• Use your lunch break to go for a quick walk. Even 20 minutes of fresh air will add to your daily exercise quota, and you will feel refreshed and ready to work when you get back
• Make a quick trip to the water cooler, printer or a colleagues desk every hour
• Wear a pedometer to track how many steps you have done each day. This is extremely motivating and will encourage you to use the stairs instead of the lift
• At home in the evenings, use TV ad breaks to exercise. Jogging on the spot for as long as the adverts are showing will make a huge contribution to your physical activity levels
• Get involved in games with your kids – it can burn quite a lot of energy following your little ones around for hide-and-seek, last-touch or garden cricket
• Do 30 sit ups each evening before you jump into bed
• Remember that the weekends are also a very good time for exercising! While you spend more time relaxing and distressing outdoors, you might notice your levels of physical activity going up without you even realizing it.
• Use every sunny day in the winter to get out there and enjoy the break in the weather!
You might also want to read this article on outdoor fun for the family.
Did you know?
Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs a Registered Dietitian to provide free nutrition-related advice to the public. Contact Leanne Kiezer via the Pick n Pay Health Hotline on 0800 11 22 88 or healthhotline@pnp.co.za to start your nutrition conversation.
You can also visit www.adsa.org.za to find a dietitian in your area who is registered with the Association for Dietetics in South Africa (ADSA).
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Tiaan Lötter
Teacher
Tiaan Lötter is a digital learning enthusiast and Google Certified Innovator. He has a background in Public and Private Secondary Education teaching Afrikaans as a first additional language. Through his teaching, he strives to use technology in his lessons in pedagogically valuable methods to engage students in learning opportunities. He presents at summits, conferences and workshops on the integration of digital technologies into education. He believes failure is a step to success and that all teachers are superheroes. Education 2014 Google Educator Certification 2013 Google Certified Teacher 2012 Post-Grad Certificate in Education 2012 Post-Grad Certificate in Editing (English) 2009 Post-Grad Certificate in Pension Fund Law Post-Grad Certificate in Advanced Company Law 2008 B.Com Law (Economics major) 2003 Grade 12 / Matric (National Senior Certificate) Skills
- • Geek-level computer skills on Windows and Apple Mac.
• Excellent education and technology integration skills regarding Apple Apps and Google Apps For Education using pads/tablets and macs/computers.
• Training in the context of professional development regarding the integration of technology in teaching.
• Training provided:
o Google Apps for Education: Chrome and Extensions / Google Drive and Extensions / Google Sites
o Augmented Reality (Setting up and using Aurasma and Daqri apps)
• Compiling training / educational material in the context of a classroom and professional development.
• Notably:
o Wrote and contributed to grade 9, 10 and 11 Afrikaans First Additional Language textbooks.
o Developed poetry resources across multiple platforms like Prezi, Keynote and Google Drive Slides.
o Developed language in context resources using Keynote.
o Developed prose resources using Aurasma's augmented reality.
o Following creationist theory with learner work.
• Attended Google Educator Group Leader training workshop.
• Excellent editing, proofing and translating of English and Afrikaans.
• Excellent written and verbal communication in English and Afrikaans.
Contributors
- Andrea Kellerman
- Anne-Marie Stanisavljevic
- Casha Meintjes
- Celynn Erasmus
- Dr. Jacobus Lieb Liebenberg
- Dr. Melodie De Jager
- Dr. Pieter Kitshoff
- Estelle Barnard
- Frank Magwegwe
- Green Beings
- Jennifer Cosslett
- Joanie Strauss
- Keren Hoy
- Leanne Kiezer
- Lourika Horn
- Marené Jooste
- Marinda Botha
- Marlene Mouton
- Melissa Roos
- Mind Moves
- Monique Theron
- Opti-Baby and Kids
- Paper Video
- Paulus Pilatus
- Phumeza Langa
- Prof. Dr. Ina Shaw
- Rozanne Vincent
- Saurabh Tyagi
- Sister Sonja Sauer
- Stephanie Makhlouf
- Takudzwa Collen Hanyani
- Tiaan Lötter
- Wietske Boon
- Window 2 Learning Excellence