5 Best Ways to Get in Your Exercise While You Travel for the Holidays
For some, it's a festive homecoming. For others, it's a source of familial tension.
But one nearly universal part of the experience is not enough exercise and too many calories.
"All year round, we have pressure from media and society to 'look good' and everybody wants to lose those last five to 10 pounds," Sharon Zarabi, RD, CDN, CPT, bariatric program director at Lenox Hill Hospital in New York, told Healthline. "And what typically happens during the Thanksgiving-to-New Year's time frame is that we actually, on average, gain five pounds."
It can be a challenge to keep up your usual exercise routine when you don't have access to your local gym or personal exercise equipment.
But with a little bit of ingenuity, it is possible to fit an exercise routine into the busy holiday season.
Walk or Run
For those who don't have access to a cardio machine over the holidays, the solution is straightforward.
Do your cardio routine the old-fashioned way and go outside for a walk or run.
"If you're traveling somewhere where it's warm and you can go outside to walk or jog or anything like that, it's a nice option," D.R. Ebner, PT, SCS, a physical therapist at The Ohio State University's Wexner Medical Center, told Healthline.
Even if it's chilly outside, bundling up and going for a brisk stroll is a good way to walk off that rich Christmas dinner and take in the lights while shedding some calories in the process.
A 20-minute walk can cover about a mile, which can burn off about 100 calories, depending on a person's sex and weight.
It's tough to take a weight training routine on the road.
It just isn't practical to pack bulky, heavy dumbbells into your luggage and there's no guarantee that your holiday destination will have alternatives.
Resistance bands may not be able to provide the same heavy lifting workout as dumbbells, but they do offer something similar in a lightweight form that can fit into the palm of your hand.
"The easiest thing that anyone can do, as most research has shown, is resistance training, which helps increase metabolic rate," said Zarabi. "It doesn't mean you need to go to a gym and use a machine or lift dumbbells. Resistance bands, which are easily portable, are something you can throw in your luggage. They come in different colors for different intensity levels."
Create a Stop-Gap Program
Anyone who has a daily fitness routine knows that traveling can throw things into chaos.
Rather than struggling to replicate your current program, or haphazardly fit workouts into your day, Ebner says it's helpful to establish a new routine for the days you're away from home.
This might entail doing exercises you don't usually do or adapting to your surroundings.
"You may not have a ton of space," he said. "But you can do workouts like pushups, jumping jacks, and situps."
"You can do, for instance, 10 pushups, and then some bodyweight squats and some lunges," Ebner noted. "You can repeat that two or three times and commit 10 or 15 minutes to it. Work hard, but keep it sustainable."
To add to his point of adapting to different surroundings, Ebner suggests going online to look for inspiration.
"On YouTube, there are all kinds of workout videos — anything from yoga to calisthenics," he said.
"If you're trying to fit an exercise in and you're not sure what to do, you can find guided routines where it's all spelled out for you and you can follow along," he added. "You don't have to overthink it."
Don’t Sweat It
Even if there's enough space and equipment to work out, sometimes there just aren't enough hours in the day when you factor in the social commitments of the holiday season.
Zarabi says it's good to approach the season with a goal not of losing weight, but maintaining your current weight.
This strategy even allows for some indulgences, provided they're reasonable.
"I always like to enforce the 80/20 rule: be good 80 percent of the time and enjoy the desserts and holiday treats 20 percent of the time," she explained. "Indulging on Christmas Day or at holiday parties is not enough to derail you from your lifestyle. It's the accumulation of what you do over the long term that really impacts your weight loss efforts."
Following the indulgent, or over-indulgent festive season, many of us make New Year's resolutions in an effort to improve things moving forward.
Instead of setting lofty goals for the new year, Zarabi suggests a more measured approach.
"If your resolution is better health, don't make it about the number on the scale," she said. "A lot of us judge ourselves by a size or weight, disregarding the fact that we can fluctuate 5 to 7 pounds after a dinner party. It's best to weigh yourself first thing in the morning at a dry weight and try not to obsess over the marker."
"I think that people need to be a little more forgiving of themselves and just get back to the basics the next day, instead of waiting for the magic to happen on New Year's Day," she added.
- Even Small Amount of Running Decreases Risk of Death by Nearly ... ›
- Children Worldwide Aren't Getting Enough Exercise — Here's What ... ›
- 10 Minutes of Daily Exercise Could Prevent Disability in Old Age ... ›
EcoWatch Daily Newsletter
Democrats in the House and Senate have introduced legislation to ban some of the most toxic pesticides currently in use in the U.S. D-Keine / E+ / Getty Images
By Jake Johnson
Democrats in the House and Senate on Tuesday introduced sweeping legislation that would ban some of the most toxic pesticides currently in use in the U.S. and institute stronger protections for farmworkers and communities that have been exposed to damaging chemicals by the agriculture industry.
- California Bans Pesticide Linked to Brain Damage in Children ... ›
- Hawaii Bans Use of Toxic Pesticide Chlorpyrifos - EcoWatch ›
- Trump EPA OKs 'Emergency' Use of Bee-Killing Pesticide on 13.9 ... ›
BP, the energy giant that grew from oil and gas production, is taking its business in a new direction, announcing Tuesday that it will slash its oil and gas production by 40 percent and increase its annual investment in low-carbon technology to $5 billion, a ten-fold increase over its current level, according to CNN.
- World's Largest Fund Manager to 'Reshape' Investment Portfolio to ... ›
- Oil Companies Are Thinking About a Low-Carbon Future, but Aren't ... ›
- BP Announces Net Zero Emissions by 2050 Target, but Offers No ... ›
By Alex Thornton
The Australian government has announced a A$190 million (US$130 million) investment in the nation's first Recycling Modernization Fund, with the aim of transforming the country's waste and recycling industry. The hope is that as many as 10,000 jobs can be created in what is being called a "once in a generation" opportunity to remodel the way Australia deals with its waste.
Waste Mountain<p>The need for a dramatic increase in Australia's recycling capacity pre-dates the COVID-19 pandemic. <a href="https://www.abc.net.au/news/2019-12-27/where-does-all-australias-waste-go/11755424" target="_blank">Australians create approximately 67 million tons of waste a year</a>, and like in many wealthy countries, much of that was sent overseas. That all changed when China announced it was <a href="https://www.weforum.org/agenda/2017/10/china-has-banned-foreign-waste-so-whats-the-future-of-world-recycling" target="_blank">banning the import of a huge range of foreign waste</a> and recyclables. Soon <a href="https://www.weforum.org/agenda/2019/05/malaysia-flooded-with-plastic-waste-to-send-back-some-scrap-to-source" target="_blank">other countries followed suit</a>, and Australia was forced to look for alternative solutions.</p>
Biggest exporters of plastic. Statista
Waste Export Ban<p>Australia has adopted a strategy of taking responsibility for its own waste. Starting in January 2021, it is phasing in <a href="http://www.environment.gov.au/protection/waste-resource-recovery/waste-export-ban" target="_blank">bans on the export of different forms of waste</a>. By mid 2024, Australia's home-grown recycling industry will have to deal with an extra 650,000 tons of waste plastic, paper, glass and tires.</p><p>"As we cease shipping our waste overseas, the waste and recycling transformation will reshape our domestic waste industry, driving job creation and putting valuable materials back into the economy," federal environment minister Sussan Ley said in a <a href="https://uk.reuters.com/article/us-australia-waste/australia-to-set-up-132-million-fund-to-boost-recycling-following-export-curbs-idUKKBN247060" target="_blank">statement to Reuters</a>.</p>
Timeline for Australia's waste export ban. Australian Government
Trash Into Treasure<p>The benefits to the environment of boosting recycling rates are well known – less landfill, less plastic in our ocean, reduced need for virgin materials, and lower carbon emissions. The Recycling Modernization Fund initiative aims to divert more than 10 million tons of waste from landfill, part of an <a href="http://www.environment.gov.au/protection/waste-resource-recovery/publications/national-waste-policy-action-plan" target="_blank">overall strategy to reduce the total waste generated per person by 10%</a>, and push <a href="https://www.environment.gov.au/system/files/resources/7381c1de-31d0-429b-912c-91a6dbc83af7/files/national-waste-report-2018.pdf" target="_blank">Australia's total resource recovery rate from 58% in 2017</a> to 80% by 2030.</p><p>But like many countries, Australia is focusing on the economic benefits of better waste management as well.</p><p>"This will mean Australia converts more waste into higher valued resources ready for reuse locally by manufacturers and brands in their packaging and products," Rose Read, CEO of the National Waste and Recycling Industry Council, <a href="https://uk.reuters.com/article/us-australia-waste/australia-to-set-up-132-million-fund-to-boost-recycling-following-export-curbs-idUKKBN247060" target="_blank">told Reuters</a>.</p>
Green Jobs<p>The great potential of the circular economy to create green jobs is being recognized across the world.</p><p>In the UK, the Waste and Resources Action Program has launched a <a href="https://wrap.org.uk/buildbackbetter" target="_blank">six-point plan which it claims could add $90 billion to the economy, and create 500,000 new jobs</a>. Investment in the circular economy forms a significant part of the <a href="https://www.nytimes.com/2020/07/14/us/politics/biden-climate-plan.html" target="_blank">$2 trillion climate plan that Democratic candidate Joe Biden</a> is taking into November's US presidential election. And the <a href="https://ec.europa.eu/commission/presscorner/detail/en/ip_20_940" target="_blank">European Union has put its Green New Deal at the heart of its plans for recovery</a> from the economic shock of COVID-19.</p><p>The World Economic Forum's <a href="http://www3.weforum.org/docs/WEF_The_Future_Of_Nature_And_Business_2020.pdf" target="_blank">Future of Nature and Business</a> report identifies 15 systemic transitions with annual business opportunities worth $10 billion a year that could create 395 million jobs by 2030.</p><p>As is the case with Australia's Recycling Modernization Fund, a combination of private enterprise and government investment can offer ways to get people back to work by building a more environmentally sustainable economy.</p>
- The Complex and Frustrating Reality of Recycling Plastic - EcoWatch ›
- U.S. Products Labeled Recyclable Really Aren't, Greenpeace ... ›
- Mutant Enzyme Recycles Plastic in Hours, Could Revolutionize ... ›
The Great American Outdoors Act is now the law of the land.
<div id="e0008" class="rm-shortcode" data-rm-shortcode-id="ffc07febbf5d2d585ad06d3f43e2be56"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1290667833999929344" data-partner="rebelmouse"><div style="margin:1em 0">🚨Breaking News: The President has just signed the bipartisan #GreatAmericanOutdoorsAct. It will help: 🏗️ Restore… https://t.co/RPefKPMn7S</div> — Fix Our Parks (@Fix Our Parks)<a href="https://twitter.com/FixOurParksUS/statuses/1290667833999929344">1596554165.0</a></blockquote></div>
- Judge Rebukes Trump's Attack on Public Lands, Rules Coal Mining ... ›
- Great American Outdoors Act Passes House With Bipartisan Support ... ›
- Great American Outdoors Act Approved by Senate in Major ... ›
By Andrew J. Whelton and Caitlin R. Proctor
In recent years wildfires have entered urban areas, causing breathtaking destruction.
Survivors left everything to flee the Camp Fire's path. Andrew Whelton / Purdue University
Wildfires and Water<p>Both the Tubbs and Camp fires destroyed fire hydrants, water pipes and meter boxes. Water leaks and ruptured hydrants were common. The Camp Fire inferno spread at a speed of one football field per second, chasing everyone – including water system operators – out of town.</p><p>After the fires passed, testing ultimately revealed widespread hazardous drinking water contamination. Evidence suggests that the toxic chemicals originated from a combination of <a href="https://doi.org/10.1002/aws2.1183" target="_blank">burning vegetation, structures and plastic materials</a>.</p>
Pipes, water meters and meter covers after wildfires destroyed them. Caitlin Proctor, Amisha Shah, David Yu, and Andrew Whelton/Purdue University
Dangerous Contamination Levels<p>Benzene was found at concentrations of 40,000 parts per billion (ppb) in drinking water after the Tubbs Fire and at more than 2,217 ppb after the Camp Fire. According to the California Office of Environmental Health Hazard Assessment, children exposed to benzene for a single day can suffer <a href="https://engineering.purdue.edu/PlumbingSafety/resources/Benzene-Levels-in-Water.pdf" target="_blank">harm at levels as low as 26 ppb</a>.</p><p>The U.S. Environmental Protection Agency recommends limiting children's short-term acute exposure to <a href="https://www.epa.gov/sites/production/files/2018-03/documents/dwtable2018.pdf" target="_blank">200 ppb</a>, and long-term exposure to less than <a href="https://www.epa.gov/ground-water-and-drinking-water/national-primary-drinking-water-regulations" target="_blank">5 ppb</a>. The EPA regulatory level for what constitutes a hazardous waste is <a href="https://19january2017snapshot.epa.gov/sites/production/files/2015-06/documents/tclp.pdf" target="_blank">500 ppb</a>.</p><p>In early 2019, California conducted contaminated water testing on humans by taking contaminated water from the Paradise Irrigation District and asking persons to smell it. The state found that even when people smelled contaminated water that had less than 200 ppb benzene, <a href="https://engineering.purdue.edu/PlumbingSafety/resources/Dissipatiion-of-Burn-Related-VOC-From-Water.pdf" target="_blank">at least one person reported nausea and throat irritation</a>. The test also showed that water contained a variety of other benzene-like compounds that first responders had not sampled for.</p><p>The officials who carried out this small-scale test did not appear to realize the significance of what they had done, until we asked whether they had had their action approved in advance by an institutional review board. In response, they asserted that such a review was not needed.</p><p>In our view, this episode is telling for two reasons. First, one subject reported an adverse health effect after being exposed to water that contained benzene at a level below the EPA's recommended one-day limit for children. Second, doing this kind of test without proper oversight suggests that officials greatly underestimated the potential for serious contamination of local water supplies and public harm. After the Camp Fire, together with the EPA, we estimated that some plastic pipes needed <a href="https://engineering.purdue.edu/PlumbingSafety/opinions/Final-HDPE-Service-Line-Decontamination-2019-03-18.pdf" target="_blank">more than 280 days</a> of flushing to make them safe again.</p>
Plastic pipes can be damaged by heat and fire contact. Andrew Whelton / Purdue University
Building Codes Could Make Areas Disaster-Ready<p>Our research underscores that community building codes are inadequate to prevent wildfire-caused pollution of drinking water and homes.</p><p>Installing one-way valves, called backflow prevention devices, at each water meter can prevent contamination rushing out of the damaged building from flowing into the larger buried pipe network.</p><p>Adopting codes that required builders to install fire-resistant meter boxes and place them farther from vegetation would help prevent infrastructure from burning so readily in wildfires. Concrete meter boxes and water meters with minimal plastic components would be less likely to ignite. Some plastics may be practically impossible to make safe again, since all types are susceptible to fire and heat.</p><p>Water main shutoff valves and water sampling taps should exist at every water meter box. Sample taps can help responders quickly determine water safety.</p>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="9540d7e271306ed417112042a3efc9a4"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/GnlrzI1wdAI?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
The Smell Test Doesn’t Work<p>Under no circumstance should people be told to <a href="https://www.waterboards.ca.gov/press_room/press_releases/2018/pr122418_voc.pdf" target="_blank">smell the water</a> to determine its safety, as was recommended for months after the Camp Fire. Many chemicals have no odor when they are harmful. Only testing can determine safety.</p><p>Ordering people to boil their water will not make it safe if it contains toxic chemicals that enter the air. Boiling just transmits those substances into the air faster. "Do not use" orders can keep people safe until agencies can test the water. Before such advisories are lifted or modified, regulators should be required to carry out a full chemical screen of the water systems. Yet, <a href="https://doi.org/10.1002/aws2.1183" target="_blank">disaster</a> after <a href="https://pubs.rsc.org/en/content/articlehtml/2017/ew/c5ew00294j" target="_blank">disaster</a>, government agencies have failed to take this step.</p><p>Buildings should be tested to find contamination. <a href="https://www.purdue.edu/newsroom/releases/2020/Q1/study-your-homes-water-quality-could-vary-by-the-room-and-the-season.html" target="_blank">Home drinking water quality can differ from room to room</a>, so reliable testing should sample both cold and hot water at many locations within each building.</p><p>While infrastructure is being repaired, survivors need a safe water supply. Water treatment devices sold for home use, such as refrigerator and faucet water filters, are not approved for extremely contaminated water, although product sales representatives and government officials may <a href="https://undark.org/2019/09/19/camp-fire-california-drinking-water-carcinogens/" target="_blank">mistakenly think</a> the devices can be used for that purpose.</p><p>To avoid this kind of confusion, external technical experts should be called in assist local public health departments, which can quickly become overwhelmed after disasters.</p>
<div id="71cf9" class="rm-shortcode" data-rm-shortcode-id="e059d199e8368d282a31601e372e4dda"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1204068265980547075" data-partner="rebelmouse"><div style="margin:1em 0">The Los Angeles City Council's Planning and Land Use Committee signed off on an effort to expand the city's fire-re… https://t.co/fP8Z8mUq7R</div> — IntlCodeCouncil (@IntlCodeCouncil)<a href="https://twitter.com/IntlCodeCouncil/statuses/1204068265980547075">1575907219.0</a></blockquote></div>
Preparing for Future Fires<p>The damage that the Tubbs and Camp fires caused to local water systems was preventable. We believe that urban and rural communities, as well as state legislatures, should establish codes and lists of authorized construction materials for high-risk areas. They also should establish rapid methods to assess health, prepare for water testing and decontamination, and set aside emergency water supplies.</p><p>Wildfires are coming to urban areas. Protecting drinking water systems, buried underground or in buildings, is one thing communities can do to prepare for that reality.</p>
- After a Quiet Summer, 'Dangerous' California Wildfire Burns ... ›
- California Wildfires: One of 'Greatest Tragedies' State Has Ever Faced ›
- Losses From California Wildfires Top $1 Billion, Expected to Rise ... ›
New satellite images have revealed 11 new throngs of emperor penguin colonies, lifting the number of known emperor penguin colonies by 20 percent and their total population by 5 to 10 percent, according to The Guardian.
- This Penguin Colony Has Fallen by 77% on Antarctic Islands ... ›
- Antarctica's Ice Is Melting 5 Times Faster Than in the 90s - EcoWatch ›
- Green Snow Is Spreading in Antarctica Due to the Climate Crisis ... ›
- Antarctic Penguin Poop Emits Laughing Gas - EcoWatch ›
By Zulfikar Abbany
"We don't have a definition of life," says Kevin Peter Hand, one early California morning when we speak via video. "We don't actually know what life is."