Get Off The Couch This Autumn / Winter

An active lifestyle is part of a healthy lifestyle. An individual, who regularly maintains their level of fitness throughout the year, is less likely to become ill through the colder months and more likely to improve their health and their environment.

Don’t fall into the same traps this Autumn / Winter. There is no excuse for those extra kilos people tend to pile on over the colder months. Keeping active doesn’t necessarily mean long sweat sessions in the gym or running for kilometers. By doing 30 minutes of moderate intensity physical activity at least 5 days a week you can feel fitter, healthier, and happier. By walking briskly in the cold weather, you will be burning more calories than you would normally, because your metabolism burns more calories to keep the body warm. Not only will you feel great, but also burn more calories that has to be a great incentive to get off the couch and exercise.

Having a healthy body and mind will also make you feel good about yourself and increase your confidence. It can improve concentration; reduce feelings of stress, anxiety and even depression. Follow these simple tips and you could be on your way to enjoying a healthier winter….

Moderate Intensity physical activity should raise your heart rate enough to make you feel warm and slightly out of breath. At this intensity, you should still be able to talk without being too breathless. Try….

Taking your dog for a walk, taking the stairs instead of the lift, getting off public transport one stop earlier and walk to work or home, park your car further away from the shopping centre and walk to the entrance;

Walking is suitable for most people. It is low impact and requires minimal equipment and can be done anytime of the day and at your own pace.

Doing light weight sessions using cans of food in your pantry:

Light weight sessions are great for increasing cardiovascular pulmonary fitness, increasing muscle strength and endurance and building stronger bones. The more muscle you build the more calories your metabolism burns.

Playing with your children:

Playing with your children at your local park, kicking the football, or playing cricket in the backyard can be a great way to keep active while also spending quality time with your family.


Jumping rope is an intense and effective aerobic workout. Skipping for 10 minutes is thought to be more beneficial than running for 30 Minutes.

Keeping of the couch this Autumn / Winter will help you to keep those unwanted kilos at bay and if you want to lose weight, you can burn extra calories for a slimmer you. I plan to keep off my couch this Autumn / Winter.

Boosting your immunity! By boosting your immune system, your immune system will be able to fight off colds and flues. While others are sick around you, you will be powering on. How do you give your immune system a boost? By eating foods that are rich in antioxidants like these;

Rosemary; a widely used herb, contains more than a dozen antioxidants. Rosmarinic acid, a principal component of rosemary, has been shown to have strong antioxidant properties.

Cruciferous vegetables include broccoli, cauliflower, and cabbage. The phytonutrient sulphoraphane is an antioxidant found in theses vegetables.

Sage, a herb used in modern day cooking, contains a number of different phytochemicals, each with its unique function. Flavonoids, present in sage, have many health promoting effects including anti-viral and anti-alergic activity.

Tomatoes are not only rich in Vitamin C but also contain the phytinutrient lycopene. Lycopene has been shown to be a very efficient antioxidant, neutralizing oxygen derived free radicals. Whilst the antioxidant capabilities of phytonutrients have been well documented, it is important to note that poor storage, old produce and overcooking may decrease efficient antioxidant in fruits and vegetables. This is why it is so important to buy fresh vegetables, fruits and store them properly and don’t over cook them.

Have great health for this coming winter.

Copyright (c) 2007 Sue Bektas