Free Fitness Tips<title> » Christmas Fitness http://www.freefitnesstips.co.uk Free Fitness Tips provides you with free diet, exercise, fitness and weight loss tips to help you lead a fitter and healthier life. Wed, 08 Sep 2010 23:17:46 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 8 Fitness Christmas Present Ideas http://www.freefitnesstips.co.uk/8-fitness-christmas-present-ideas.html http://www.freefitnesstips.co.uk/8-fitness-christmas-present-ideas.html#comments Sun, 20 Dec 2009 23:16:41 +0000 Tom http://www.freefitnesstips.co.uk/?p=1511

Now that Christmas is just around the corner you would hope to have all your presents bought, wrapped and placed under the tree.  However, every year it always seems that there are a few people who you just cannot find the right gift for.  So this year why not tackle the problem by introducing them to the world of fitness with one of the eight Christmas present ideas listed below.

1) FOOTBALL:- Christmas is traditionally a time where exercise takes a back seat.  So why not mix it up this year by getting someone a football?  Not only is it a perfect present for most boys but it can also be used to give the whole family some exercise over the festive period.  Simply drag everyone away from the TV for a few hours and suggest a Christmas kick around in your local park.

2) GRIPMASTER:- Whilst I have not yet personally tried the Gripmaster product I have read numerous positive reviews and it looks like a fantastic product.  Unlike most other grip strengthening products, the Gripmaster allows you to exercise each finger individually which means you can work on any weak fingers and bring them all up to equal strength.  Since it is portable and unique the Gripmaster is a great, fun way to gently initiate a friend or family member into the world of fitness.

3) GYM MEMBERSHIP:- Most gyms run offer trial memberships and a lot of them offer special festive deals on these.  So if you cannot think of any tangible Christmas gifts that would be suitable for a certain person this year, get them a gym membership.  If the person in question does not need too much motivation to start exercising then a standard gym membership should do.  However, if they need a little extra push you may want to get them a few introductory sessions with a personal trainer.

4) IPOD:- The iPod is not specifically a fitness product.  However, music is a great motivational tool to get people exercising.  It can make jogging more fun, help you power through a tough gym workout or give you the push you need to do some exercise when you really do not feel like it.  So if there is someone on your gift list who needs a little inspiration to get them exercising perhaps the iPod is a perfect present for them.  If they already have an iPod you could try “borrowing” it, purchasing some motivational tunes, loading them on to the iPod and then giving it back to them in time for Christmas.

5) NINTENDO WII:- If there is a gamer in your circle of family and friends who you want to make a little more active then the Nintendo Wii is the perfect present to combine your interests.  They will love it because they get a brand new games console and you will succeed in getting them more active because they will have to move around every time they play on the Wii.  If they already have a Wii then go one step further and get them Wii Fit – a videogame that is specifically focussed on improving your fitness.

6) POWERBALL:- The Powerball is another potential Christmas present that is both fun and promotes exercise.  The technique takes a while to get used to but once you master it the Powerball becomes very addictive and you will find yourself competing against friends and family members to get the highest score.

7) ROCKY BLU RAYS AND DVDS:- With the Christmas weather getting colder and colder it becomes increasingly difficult to find the motivation to exercise.  It can be very tempting to just sit on the couch in front of a warm fire and catch up on the festive films.  So why not give that special someone the motivation they need to exercise over Christmas by getting them one or more of the Rocky films?  After watching one of these films the recipient will be raring to go and start training like Mr Balboa himself.

8) TRAINERS:- Do you know anyone who you keep trying to get to train with you only for them to say they do not have the right equipment?  Well this year you can cut the excuses and get them a gift by giving them some trainers for Christmas.  Then next time you go ask them to come training it will be the perfect opportunity to test out their new present.

If you are looking for that last minute Christmas present then I hope this article has given you some ideas.  Whoever you are buying for the list above should contain a suitable gift.

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]]> http://www.freefitnesstips.co.uk/8-fitness-christmas-present-ideas.html/feed 6 5 Christmas Party Survival Tips http://www.freefitnesstips.co.uk/5-christmas-party-survival-tips.html http://www.freefitnesstips.co.uk/5-christmas-party-survival-tips.html#comments Sat, 12 Dec 2009 18:03:30 +0000 Tom http://www.freefitnesstips.co.uk/?p=1505

Over the festive period parties are as much of a certainty as mince pies and Christmas trees.  Everyone likes to let their hair down and party after a long, hard year.  However, too much partying can have negative implications on your fitness goals.  It can leave you feeling tired and run down which consequently means that exercise and healthy eating take a back seat.  That is why today I am going to provide you with five Christmas party survival tips.

1) MODERATE YOUR ALCOHOL INTAKE:- This may be one of the biggest clichés in Christmas party articles.  However, my advice is slightly different to the normal advice on offer.  I understand that it is difficult to moderate your alcohol intake at every party you attend.  Furthermore, the occasional heavy night is not going to have long term implications on your fitness goals.  So instead of moderating your alcohol consumption on a party by party basis, why not instead try and moderate your alcohol consumption over the entire festive period?

You probably have a good idea of how many festive events you will be attending where alcohol is on offer.  Your office Christmas party, Christmas dinner, the traditional nights out you have with your friends over the festive period and New Years Eve are all days that you can earmark in advance as potential heavy drinking sessions.  Once you have identified all these days, map them out on a calendar.  Then try and split them 50/50 between days where you will be drinking and days where you will be avoiding or seriously moderating your alcohol intake.  For example, you may want to drink at your office Christmas party, on the traditional Christmas Eve night out with your friends and on New Years Eve.  If this is the case then avoid the alcohol on Christmas Day, volunteer as the designated driver when you go out for a few Boxing Day drinks and just have a couple at your neighbour’s Christmas party.  By moderating your alcohol intake in this way you can ensure that you do not have a constant Christmas hangover whilst still enjoying a selection of the festive parties.

2) HAVE A GOOD MEAL BEFORE YOU PARTY:- This is another popular cliché but also excellent advice.  Christmas parties are often loaded with high calorie treats and if you go to the party on an empty stomach then you are much more likely to get hungry and indulge.  By eating a good meal before you start partying you can ensure that you get some good, nutritious food in your body and minimise any snacking you do at the party.

3) EAT SELECTIVELY AT THE PARTY:- If you do decide to eat at the party then make sure you eat selectively.  Certain party snacks are a lot healthier than others.  Avoid the sausage rolls, pork pies and Chocolate cakes.  Instead go for the fresh, natural slices of meat, fruit portions and salad bowls.  Not only are these lower in calories but they also provide your body with high levels of fibre, protein and vitamins.

If you think it will be too difficult to avoid the unhealthy food at every party you attend then take the same approach that I have recommended with alcohol.  Map out the parties where you know food will be on offer in advance.  Then split them 50/50 between parties where you will be avoiding the processed foods and parties where you will let yourself indulge.

4) EXERCISE AFTER A HEAVY PARTY:- Exercise is probably the last thing you feel like doing if you have a particularly heavy party session.  Drinking lots of alcohol or eating lots of junk food does not leave you feeling very fresh the next day.  Whilst it is true you cannot compensate for a poor diet with exercise, a post party workout can partially offset the negative effects and at the very least help you burn off some of those excess calories.  So if you know it is going to be a big party, set your alarm to get yourself up nice and early the next day.  When it goes off, face the hangover head on and do some exercise.  If you are stuck for ideas hitting the gym, going for a jog or going for a bike ride are all good ways to combat a particularly heavy party.

5) MAKE SURE YOU CATCH UP ON YOUR SLEEP:- Just because it is party season does not mean everything else stops.  You still have to go to work (unless you are one of the lucky people who gets an extensive Christmas break) and keep up with all your other duties.  This means that something has to give.  Very often it is your sleep that starts to suffer over the festive period.  If you have a mid-week party to attend but still have to be at work first thing in the morning then a lack of sleep is unavoidable.  However, you can minimise the impact of these late nights by catching up on your sleep elsewhere.  If you have a Thursday night party but know that your Wednesday evening is going to be quiet, make the effort to get in bed extra early on the Wednesday night.  By catching up on your sleep in this way you will feel much less fatigued as the festive period goes on and be much more refreshed when the new year comes around.

Whilst it is extremely difficult to stay as focussed on your fitness over Christmas as you do during the rest of the year, you can maintain some momentum whilst also enjoying the traditional Christmas get togethers.  Hitting the gym everyday, avoiding all alcohol and not eating any Christmas treats is unrealistic.  However, the tips above should give you the balance you need to party whilst not completely derailing your fitness regime.

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]]> http://www.freefitnesstips.co.uk/5-christmas-party-survival-tips.html/feed 5 Merry Christmas from Free Fitness Tips http://www.freefitnesstips.co.uk/merry-christmas-2008.html http://www.freefitnesstips.co.uk/merry-christmas-2008.html#comments Thu, 25 Dec 2008 07:00:33 +0000 Tom http://www.freefitnesstips.co.uk/?p=931

Hello Everyone.  I’m just leaving a quick post to wish you all a Merry Christmas.  This blog has grown a lot this year and that is down to the continued support of my readers.  I hope you all have a wonderful day, enjoy spending time with your family and get to have a rest after a tough year.

This month I have been writing about how you can keep your diet and fitness regime on track over the festive period.  I started the month by writing about the common cold & the flu and then moved on to discuss whether vitamin C can help reduce your chances of contracting them.  I then moved on to discuss how a good diet can help strengthen your immune system.  Next I wrote about seasonal affective disorder (SAD) a form of winter depression and how food can have a significant effect on your mood over the festive period.  Following this I talked about why sleep is so important over Christmas.  I then discussed 6 Christmas exercise ideas and 5 outdoor exercises you can do if you have the snow and you’re up to it.  After this I provided you with 4 top tips to improve your mood over the festive period.  I then finished off with a discussion of how important vitamin D is over Christmas and gave you 8 ideas for lightening your Christmas dinner.

I hope you have enjoyed these articles and that they help you keep some form of fitness routine going during the potentially tricky holiday period but if not don’t worry.  Today is about being able to rest and relax in good company – not watching what you eat and going to the gym.  If you have taken advantage of these articles that’s great.  If not it’s only one day and it’s not going to negate a year’s worth of fitness training.  Enjoy your Christmas day and make sure you have a good one.

*****

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]]> http://www.freefitnesstips.co.uk/merry-christmas-2008.html/feed 13 4 Top Tips for Improving your Mood this Christmas http://www.freefitnesstips.co.uk/4-tips-for-improving-your-mood.html http://www.freefitnesstips.co.uk/4-tips-for-improving-your-mood.html#comments Sat, 20 Dec 2008 19:43:37 +0000 Tom http://www.freefitnesstips.co.uk/?p=910

In my last few articles I have been discussing how our mood often suffers at Christmas.  Not only do we have the stress of organising gatherings with family and friends, buying presents and the cold weather to deal with but we also have an increased chance of catching the common cold or the flu.  On top of this research has shown that the lack of sunlight in the winter months can lead to a type of winter depression called Season Affective Disorder (SAD).  However, it’s not all doom and gloom.  There are a number of things you can do to ensure your mood stays positive over the festive period.  In this article I will be providing you with four top tips for improving your mood this Christmas.

1) DO SOME EXERCISE:- Exercise causes the body to release endorphins and serotonin both of which help improve your mood.  So if you are feeling down at any time over Christmas why not go for a walk or head down to the gym?  Not only will you be burning those calories away but you could also cheer yourself up.  If you can brave it then try some of these winter activities.  Otherwise read about my 6 Christmas exercise ideas to ensure that you remain active over the festive period.

2) WATCH WHAT YOU EAT:- The food you eat does not just affect the size of your waist.  It can also affect your immune system and your mood.  Therefore, try and incorporate these foods into your Christmas diet.  Not only are they healthy choices but they could have a positive impact on your mood too.

3) GET SOME QUALITY SLEEP:- Getting enough sleep is important all year round but it is perhaps extra important over Christmas.  Due to the lack of sunlight in the winter months it is often difficult to wake up in the mornings so you really need to make sure you are getting at least 7 hours a night over the festive period.  Try to have a consistent bedtime which allows you to get a good amount of sleep and 30 minutes before this bedtime start winding down by turning off electrical items, brushing your teeth, turning out the lights and getting into bed.

4) GET A LIGHT BOX:- As I said at the start of this article winter can lead to a form of winter depression called SAD.  For some people this leads to mild feelings of depression but for others it is a lot more severe.  The cause of SAD is the low levels of light in the winter months.  One way to treat this condition is to get a light box.  You then sit two or three feet away from this light box for a couple of hours each day and you should notice improvements in your mood within three to four days.

Your mood is very likely to suffer over Christmas.  However, by following the measures discussed in this article you can stay chirpy over the festive period.  Exercise regularly, eat well, get your sleep and if necessary get a light box.  Hopefully, this will lead to you having a happy holiday period.

Do you guys have any further tips?  Does your mood ever suffer over Christmas?  If so leave me a comment.

*****

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]]> http://www.freefitnesstips.co.uk/4-tips-for-improving-your-mood.html/feed 7 5 Outdoor Exercises you can do this Christmas http://www.freefitnesstips.co.uk/5-christmas-outdoor-exercises.html http://www.freefitnesstips.co.uk/5-christmas-outdoor-exercises.html#comments Thu, 18 Dec 2008 21:59:08 +0000 Tom http://www.freefitnesstips.co.uk/?p=915

In my previous article I discussed 6 Christmas exercises that you can use to stay fit over the festive period.  In that article I suggested that you join a gym, get some exercise DVDs or get a Wii fit so that you can exercise in an indoor environment that is warm and light.  However, if you can brave the winter weather and the cold outdoors there is plenty of scope for exercising outside this Christmas.  In this article I will be discussing five outdoor exercises that you can try over the holiday period (if you are brave enough).

1) GO SLEDDING:- As long as it snows then sledding is a great Christmas exercise.  All you need is a sledge and a hill.  You can get a sledge from Amazon and your local park should be able to provide you with a big hill.  Sledding is great fun and you can involve your family and friends.  Plus, you will burn quite a few calories whilst lugging the sledge up the hill.

2) HAVE A SNOWBALL FIGHT:- Snowball fights are another great exercise and this time you don’t even need a hill.  Split your family and friends into two teams and then let the snowballs fly.  Not only will you have a fantastic time but with all the running, ducking and diving you will be getting a good workout.

3) CLEAR YOUR DRIVE:- Your drive is going to need clearing at some point but why pay someone to do it when you can do it yourself?  Shovelling all that snow will help you burn the calories.  Plus snow can get quite heavy so it’s a good muscle building exercise too.  You can even get a little creative and turn it into a game.  Split the drive into two halves and then have a race between two teams to see who can clear their half first.  Not only will you have a clear drive and a bit of extra cash in your pocket but you will also burn some calories too.

4) GO ICE SKATING:- If there’s a frozen lake in your town then your local council may convert it into a makeshift ice rink.  If so why not head down with the family and have some fun?  You can race each other, try some impromptu figure skating or simply just skate around the rink.  Whatever you choose you are sure to enjoy yourself and you will give yourself quite a good workout too.

5) BUILD A SNOWMAN:- You may not think that building a snowman is good exercise but it can be.  All the walking around, scooping snow and building the snowman can quickly lead to lots of burnt calories.  Plus, it’s a great family activity and so is perfect for Christmas day.

Personally, I don’t like the exercising in the cold.  However, if you can brave it these fun activities will provide you with some great winter workouts.  They’re also activities that kids will love which makes them a great family choice.  Even a potentially mundane activity such as clearing your drive can be turned into a fun game so long as you are a little creative.  So if you are up to it put on your hat and gloves and take your family outside to enjoy these winter workouts over the festive period.

Now I’d like to hear from you guys.  Do you have any other outdoor activities that can be performed at this time of year?  Do you prefer working out inside or outside during the Christmas period?  Leave a comment and let me know.

*****

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]]> http://www.freefitnesstips.co.uk/5-christmas-outdoor-exercises.html/feed 10 6 Christmas Exercise Ideas http://www.freefitnesstips.co.uk/6-christmas-exercise-ideas.html http://www.freefitnesstips.co.uk/6-christmas-exercise-ideas.html#comments Tue, 16 Dec 2008 17:08:16 +0000 Tom http://www.freefitnesstips.co.uk/?p=885

As I have been discussing in some of my previous articles Christmas is a difficult time when it comes to fitness.  Tempting foods are all around, the weather is generally poor and common colds and the flu are increasingly common.  This makes it very difficult to maintain an exercise routine over Christmas.  However, if you make proper plans then you should be able to maintain a proper exercise routine.  In this article I will be providing you with 6 top tips for maintaining an exercise routine over Christmas.

1) EXERCISE IN THE GYM:- I personally exercise in the gym so this one is not a change for me.  However, if you normally exercise outside you may wish to switch to the gym over the festive period.  Whether the gym is your first choice location for working out or not it is bright and warm.  Compare this to the outdoors which are generally cold and dark and you can see why the gym is probably the best exercise location for the festive period.

2) EXERCISE IN THE MORNING:- Christmas brings with it social gatherings most of which occur in the evenings.  Therefore, you may not get to exercise as much because you are busy socialising.  If this is the case then you may have to exercise in the morning over the festive period.  You may not like getting out of bed extra early but it may be the only way to fit it in during your busy Christmas schedule.

3) GET AN EXERCISE DVD:- If you normally exercise outside and can’t face the weather but you also can’t stand working out in a gym then an exercise DVD could be the solution.  Exercise DVDs are becoming increasingly popular and there are now DVDs available which cater to a number of needs including dance workouts, yoga workouts and bodyweight workouts.  You can check out Amazon’s entire range of fitness DVDs by clicking here or have a browse of the selection I have included below.  Not only will these DVDs help you stay fit and healthy over the festive period but they also could be the perfect Christmas present for you, a friend or a family member.

4) GET WII FIT:- I’ve only tried Wii fit once at a friend’s house but it’s great fun and an excellent alternative to exercise DVDs for the gamers out there.  It has a range of types of training you can choose including balance, strength and stamina.  Plus, it has a multi-player option meaning the whole family can join in.  This would make it a great present to get out after the Christmas dinner because it will incorporate all the guests and also allow you all to get some exercise and burn some calories.

5) BE INNOVATIVE:- Despite your best intentions the holidays are extremely busy and you simply may not have the time to fit in a full workout.  If this is the case you are going to have to be innovative and make exercise part of other tasks.  Try parking your car a bit further away from work or the shops when you do your Christmas shopping, go for a brisk walk during your lunch hour or do a few quick bodyweight exercises when you find yourself with a spare few minutes.  Consistency is one of the keys to a successful exercise routine and every little bit you do will help.

6) TRY AND STICK TO A HEALTHY DIET:- Christmas is a time when we are increasingly susceptible to the common cold and the flu.  On top of this we are more likely to feel down around Christmas time.  Both of these factors are likely to lower our motivation to exercise.  If you eat a poor diet too your motivation to exercise is going to be even lower.  I know it’s tough to stick to a perfect diet over Christmas and you will undoubtedly eat some junk foods.  However, if you plan to eat healthily when you can your motivation to exercise is going to be much higher.  Try to incorporate some of these mood foods and these immune system boosting foods into your diet and you are much more likely to have the motivation needed to perform your Christmas workouts.

Most of us will have worked hard to maintain an exercise routine throughout the year so it would be a shame to let it all go over Christmas.  Yes it is a difficult time of the year in terms of exercise and yes you want to have some time to relax.  Even if you don’t do as much exercise as you normally do make sure you do some over the festive period.  By doing this you will be in a much better fitness position when the New Year comes around.

How are you guys planning to fit exercise in this Christmas?  Have you got any additional tips you would like to share?  If so please leave a comment on this post.

*****

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]]> http://www.freefitnesstips.co.uk/6-christmas-exercise-ideas.html/feed 15 The Importance of Getting Enough Sleep this Christmas http://www.freefitnesstips.co.uk/getting-enough-sleep-this-christmas.html http://www.freefitnesstips.co.uk/getting-enough-sleep-this-christmas.html#comments Sun, 14 Dec 2008 14:25:10 +0000 Tom http://www.freefitnesstips.co.uk/?p=881

In the winter getting out of bed in the morning becomes decidedly trickier.  Instead of waking up to clear blue skies and bright sunlight we often wake up to dark, cold, wet weather.  However, it’s not just the weather that makes us want to stay in bed.  Research suggests that our circadian rhythms change over the winter months.  In this article I will be discussing why you may feel like staying in bed all day over the Christmas period, what you can do to get yourself up bright and early and why quality sleep is so important at this time of year.

As I mentioned above the urge to stay in bed is linked to our circadian rhythm.  When night falls and the light begins to fade our pineal gland starts to produce melatonin.  This triggers to the body that it is time to shut down for the night and let the cells recharge which makes us feel sleepy.  In the morning the light that comes through our eyes acts as a trigger for the pineal gland to stop producing melatonin.  This then signals to the body that it’s time to wake up and get on with the day.  However, in winter the light in the morning is often dull or non-existent so the body does not completely stop producing melatonin.  Therefore, we do not get the same wakeup signals in winter that we do in summer which makes it more difficult to get out of bed.

Getting enough sleep is important throughout the year but that’s a topic for another article.  Over Christmas your internal clock will be making it extra difficult for you to wake up so if you have not got enough sleep the night before waking up will be nearly impossible.  Therefore, you need to make sure that you get enough quality sleep as much as possible over the festive period so that waking up is as bearable as it can be.

So how do you go about this?  First, you need to make sure that you go to bed at a consistent time which allows you to get at least 7 hours sleep per night.  When you have decided on the time you will be going to bed start winding down about 30 minutes beforehand.  Turn off the TV, brush your teeth, change into your bed clothes, turn off the lights and get into bed.  In the morning when your alarm goes off get out of bed straight away.  Don’t press snooze.  Some people also find that dawn simulators are helpful.  These are devices which go off on a timed schedule and emit increasingly intense light until it is time for you to wake up.  This can then act as a trigger for your pineal gland to stop producing melatonin even if it is still dark outside.

Getting enough sleep is something I have always struggled with.  The temptation is always there to browse the Internet or watch some TV instead of going to bed.  However, I have been getting better by following the tips in this article. I know it’s difficult but try and follow the tips in this article and get some quality sleep this Christmas.  You will feel more awake and alert and your body will thank you for the additional time it has to rest and recharge.

Now I want to hear from you guys.  Do you often struggle to get enough sleep?  Do you feel extra tired over the festive period?  Do you have any extra tips for getting enough sleep over Christmas?

*****

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]]> http://www.freefitnesstips.co.uk/getting-enough-sleep-this-christmas.html/feed 19 Don’t let SAD Ruin your Christmas http://www.freefitnesstips.co.uk/sad-christmas.html http://www.freefitnesstips.co.uk/sad-christmas.html#comments Mon, 08 Dec 2008 20:46:58 +0000 Tom http://www.freefitnesstips.co.uk/?p=872

The holidays are meant to be a time of joy and happiness where people come together and enjoy the presence of family and friends. However, this is not the case for everyone. For some people the reduced daylight hours and the lack of sunlight actually cause them to develop a form of depression called Seasonal Affective Disorder (SAD). In this article I will be discussing SAD in greater detail and hopefully help you avoid the condition this Christmas.

According to SADA, SAD affects approximately 7% of the UK population each year between the months of September and April. It is particularly prevalent in December, January and February. For these 7% it is a serious medical condition which prevents them from functioning normally. On top of this a further 17% of the UK population are believed to suffer from a milder form of SAD which is often referred to as the ‘winter blues’. SAD can affect all people but it is most common in 18-30 year olds. It is also very rare in people who live close to the equator as daylight hours are long, constant and bright.

So what exactly is SAD? As I already said it is a form of depression that is caused by the lack of sunlight in the winter months. When night falls the pineal gland starts to produce a substance called melatonin. This tells our body clock it is night time and makes us feel sleepy. Bright daylight acts as a trigger for the pineal gland to stop producing melatonin. However, in winter there is less daylight and the daylight we do get is often dull. For some people this level of light is not enough to completely halt the production of melatonin leading to a number of undesirable symptoms associated with SAD. These symptoms include:

- Carbohydrate Cravings.
- Concentration Problems.
- Depression (which can range from a slightly low mood to complete despair).
- Irritability.
- Joint Pain.
- Loss of Libido.
- Sleep Problems.
- Stomach Problems.
- Stress.
- Tiredness.
- Weakened Immune System.

It is not known why SAD affects some people and not others but for those who do suffer the symptoms usually disappear in the first few weeks of spring in line with the brightening daylight. On top of there are a number of treatment options available. Light therapy is one of the most popular treatments and according to SADA it is effective for 85% of sufferers. This type of treatment involves purchasing a specially designed light box and then sitting two or three feet away from it for around 2 hours each day. However, this does not have to be as restrictive as it sounds. You can still perform other activities whilst receiving the light therapy, provided that you remain in a close vicinity to the box and that it is within your field of vision. Light therapy often proves effective within three or four days of starting the treatment so if you think you are suffering from SAD it is definitely an option worth considering. Other treatment options include anti-depressants and counselling.

Whether it manifests in a mild or more extreme form, if you find yourself suffering from any of the above SAD symptoms during this holiday period then you should go see your doctor right away and explain your concerns to them. SAD is highly treatable and in most cases light therapy can be the perfect remedy. Your doctor will be able to give you a fuller picture and recommend the best treatment for you. Follow the advice in this article, go see your doctor if necessary and stop SAD from ruining your Christmas.

Now I want to hear from you guys. Have I missed out any important facts concerning SAD? Have you ever experienced this condition yourself? Are there any other treatments you would recommend? If so let me know by leaving a comment.

Sources:
SAD Information (Lumie)
SAD Information (SADA)

*****

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]]> http://www.freefitnesstips.co.uk/sad-christmas.html/feed 11 The Common Cold & the Flu Explained http://www.freefitnesstips.co.uk/common-cold-flu-explained.html http://www.freefitnesstips.co.uk/common-cold-flu-explained.html#comments Tue, 02 Dec 2008 16:53:45 +0000 Tom http://www.freefitnesstips.co.uk/?p=843

As we roll into December it just seems to get colder and colder (well over here in the UK at least).  Generally, this is not a good time for people trying to follow a fitness regime.  High calorie foods such as minced pies and Christmas sweets seem to be coming more and more abundant whilst the cold weather makes it increasingly difficult to get the motivation to do some exercise.  On top of this winter and Christmas time seem to bring with them two unpleasant health ailments – the common cold and the flu (also known as influenza).  Many people seem to confuse the symptoms of these two conditions but they are completely unique.  In this article I will attempt to dispel this confusion and outline the differences between the common cold and the flu.

1) THE COMMON COLD:- The common cold is caused by two main types of virus – rhinoviruses and coronaviruses.  These viruses infiltrate the cells in the nose and throat and then rewrite their DNA to mimic them.  They then use this DNA to replicate more virus cells allowing the cold to spread.

The symptoms of the common cold are generally uncomfortable but not life threatening or incapacitating.  You may feel slightly weak and unwell but in most cases you can function as you normally would.  It should not prevent you from going about your day to day tasks.  Since the common cold attacks the nose and the throat the symptoms are usually specific to these areas and include:
- Blocked or runny nose.
- Coughing.
- Headaches or light headedness.
- Sneezing.
- Sore or swollen throat.
- Watery eyes.
- Weakness.

The common cold is spread by being in contact with infected people.  Kissing, touching, breathing, coughing and sneezing are all potential ways that the disease can be transmitted.  However, there is no clear evidence as to why people are more susceptible to the common cold during the winter months.  Research has been performed into whether being cold makes you more likely to catch one of these cold viruses and the findings suggest it does not.  The most sensible theory appears to be that since it is cold during winter, people spend more time indoors and in close proximity which makes it easier for these viruses to spread from one individual to another.

There is currently no cure for the common cold as there are over 200 variations of the virus.  Even if you catch a cold today and your body’s immune system adapts to it you could still catch a different variation in the future which your immune system has not yet adapted to.  Medications and natural remedies can be used to fight the symptoms but the only way to get over a cold is to stick it out for a few days and let your body’s immune system do its job.

2) THE FLU (INFLUENZA):- The flu is caused by the influenza viruses.  These viruses act in a similar way to rhinoviruses and coronaviruses by infiltrating the cells in the nose, throat, windpipe and lungs.  The influenza viruses then rewrite the DNA of these cells and use it to replicate, allowing the virus to spread.

In the beginning the symptoms of flu are similar to those of the common cold.  However, after a day or two they suddenly become much worse.  Whereas a common cold usually comes on gradually, most people can specifically say when they got the flu.  You can rarely function properly if you are suffering from the flu and in most cases you will have to rest in bed for a few days.  Since the flu infects the windpipes and lungs as well as the nose and throat the symptoms are much more wide reaching and include:
- Chills.
- Coughing.
- Fever.
- Headaches.
- Muscle aches or pains.
- Nausea.
- Vomiting.

Like with the common cold, flu occurs mainly in the winter months with huge numbers of people around the globe being affected during the cold half of the year in each hemisphere.  It is spread by being in contact with someone who has the flu.  Again no one is quite sure why it is more prevalent in the winter months but (like with colds) the popular suggestions is that people spend more time indoors and in close proximity during winter so transmission of the flu virus is easier.  Other theories include that the virus may survive for longer in cold environments with low humidity and that since people’s vitamin D levels are generally lower in the winter (the body produces its own vitamin D when exposed to sunlight and people normally get little sunlight during winter) this has an impact on their immunity to this disease.

Similarly to the common cold there is no cure for flu because the virus is constantly mutating and new strains become dominant each year.  Influenza vaccines (which contain purified and inactive material from a mixture of the most dominant viral strains) and antiviral drugs (special types of drugs can be treating viral infections) can both prove effective ways to protect yourself from the latest types of flu.  However, they can never give you complete immunity because there are always new strains developing.

Both the common cold and the flu share a lot of similarities.  They are both transmitted through contact with an infected person, they are both viral infections, they are both prevalent in the cold half of the year (although no one is 100% sure why) and at present there is no cure for either.  However, whilst the common cold is a relatively mild ailment the flu is a serious disease.  Flu is a very painful and dangerous condition which can be fatal.  If you suspect that you may have flu or you are worried about contracting flu this Christmas go see your doctor.  They will be able to provide you with professional advice on how to best deal with this condition.

I hope this article has helped you determine the differences between the common cold and the flu this Christmas.  Hopefully, you, your family and your friends manage to avoid the flu and have a fantastic Christmas.  However, if you get a cold don’t make the mistake of saying you have got the flu.  One of my pet hates is when people complain they have the flu when all they really have is a sore throat and a runny nose.  At least now I can refer them back to this article :-)

As always comments are appreciated.  Have I missed any key information out regarding the common cold or the flu?  Do you agree with the points made in this article?

*****

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