by Patty Johnson • pattyjohnson@bjc.org
BJC | The season of excess is here.
To balance the effects of too much food, too much fun and too much stress, BJC Help for Your Health reminds employees to stay physically active this holiday season. Thanks to the “12 Days of Fitness” program, employees have yet another reason to schedule exercise into their hectic holiday routine.
For the 14th year, BJC and Trek Bike Co. are teaming up to offer some Help for Your Health this holiday season with another 12 Days of Fitness campaign.
Employees who exercise for at least 30 minutes, 12 days in December, are eligible to win a new, custom-measured Trek bicycle valued at more than $400. One employee from each hospital and one representing BJC shared services and service organizations will be awarded a custom-measured bike.
Trek Bike Co. has been one of BJC’s Help for Your Health partners since 2005, when the 12 Days of Fitness was introduced. (The official rules are here.)
To be entered into the 12 Days of Fitness drawing, turn in a completed copy of the 12 Days of Fitness registration form by Jan. 4, 2019. The form includes a fitness quiz that employees must complete, as well as a December calendar to track and document their 12 days of exercise. (The official rules are here.)
Forms, which can be downloaded here or picked up at your local human resources office, can be faxed, mailed, or scanned and emailed by Jan. 4, 2019, to:
Holly Farroll
Holly.Farroll@bjc.org
BJC HealthCare/COH, MS 90-75-580
4901 Forest Park Ave., Suite 1240
St. Louis, MO 63108
Fax: 314-747-8896 or 314-747-8893
Focus of 12 Days of Fitness is exercise
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| Jessica Varner |
Not only can exercise help keep your stress in check during the holiday season — it also can help you maintain your health and fitness status throughout the holidays.
If you want to quickly burn off the calories from your favorite holiday treats, 30 minutes of high-intensity interval training (HIIT) beats weight lifting, jogging or walking the dog, says Jessica Varner, Move by BJC exercise physiologist.
HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity. “For example, a good starter workout is sprinting as fast as you can for 30 seconds and then walking for 90 seconds. Repeat that interval 10 times for a fat-blasting workout,” Varner says. “HIIT is also ideal for a busy schedule and great if you want to squeeze in a session on your lunch hour.”
Walking, however, is always a great way to stay healthy and fit, Varner adds. “Exercise doesn’t have to be vigorous to be beneficial,” she says. “Even a walk around the block after a meal — or at any time of day — can be helpful for both body and mind.
“Walking works for people of all ages, fitness levels, weights and health conditions — and walking is easy because you can do it almost anywhere and at any time,” Varner adds.
Other holiday challenges
It’s no secret that losing weight during the holidays can be difficult. Did you know you need to cut
500 calories per day from your diet to lose 1 pound of bodyweight in a week? Coupled with exercise, however, you can make smarter food choices to maintain your current weight.
Do you know which of the following foods has the highest calorie count per gram?
a. Lean white turkey (protein)
b. Shortening for baking cookies (fat)
c. French baguette (carbohydrate)
The answer is B.
Varner recommends going easy on foods high in saturated fat and empty calories, but still allowing yourself some special treats. “The holidays are a time to indulge in your favorite treats,” she says. “But you can make up for it by eating sensibly at most meals — and by increasing your exercise.”
Exercise can also help when you’ve simply done too much. Got a sore lower back after hanging your holiday decorations? Exercises such as lying knee hugs or yoga poses such as downward dog or child’s pose can relieve pain or pressure in the lower back, Varner says.
And, exercise certainly can help keep you sane during this super-stressful time of year. So, visit BJCnet to download the 12 Days of Fitness entry form, and exercise for at least 30 minutes, 12 days in December, for your health — and for your chance to win a new bike.