Staying fit through the holidays Published Nov. 30, 2012 Tinker Public Affairs TINKER AIR FORCE BASE, Okla. -- 'Tis the season for overeating. With all the parties, dinners and festive celebrations this time of the year, there is no reason why we have to go into the new year looking like a jolly old elf with a round belly that shakes like a bowl full of jelly. Here are some tips to help you squeeze exercise time into your busy holiday schedule. Keep things in perspective Don't try to start a weight loss program between Thanksgiving and New Year's Day. The holidays are stressful enough without putting pressure on yourself to focus on exercise and fitness. Maintaining your current level of fitness during the holiday season is challenge, so start there. Be physically active to avoid or relieve the holiday stress. Adjust fitness goals For many people, keeping to your current fitness routine is difficult. Simply adjusting goals -- such as changing the number of workouts per week or adding to the miles you walk or run on the treadmill -- during the holidays can help you stay on track and go into the new year with a positive attitude. Develop a holiday fitness plan Take the time to plan out the next few weeks to be sure you've got workout time scheduled, among the other activities. Mark your workouts on the calendar and consider it as important as any other appointment. Get at least 30 minutes of moderate intensity physical activity daily, and more if possible. By physically seeing the complete holiday "picture" you can effectively schedule your personal time and the calendar makes you more accountable to your responsibilities (to others and yourself). If you have the time, sign up to attend a Healthy Eating during the Holidays or Resolution Solution class with the Civilian Health Promotion Services. For class details, call CHPS at 734-4645 or email chpstinker@psc.gov. Identify obstacles Although you have a plan, obstacles and challenges are inevitable. Take the time to think about the types of obstacles that will get in the way of your scheduled workouts. Once you've identified the obstacles, work on the solutions to overcome them. For example, try scheduling your workouts first thing in the morning before any other scheduling changes can occur. Or, add a 10-minute exercise break into your road trip. One day at a time Although you have a plan, things will inevitably need to change to accommodate unpredictable situations. Just take it one day at a time. If you miss a workout, figure out another time where you can realistically fit it in. If you can't fit in a whole workout, do as much as you can in the time that you have available. Try breaking your workout into four 15-minute exercise blocks. Recognize victories Reward yourself for your dedication to your fitness goals. Don't get so caught up in the hectic nature of the season to lose sight of the small victories, like squeezing in a 10-minute walk between work and the office holiday party. Enjoy the time with your family and friends Involve your family in your workouts. Turn off the television and take a walk or bike ride with the kids to look at Christmas lights and holiday decorations in your neighborhood. Or, if the weather is nice, take a trip to a nearby park. Play some backyard football or Frisbee with children and adults before the big holiday dinner. Dance or exercise to your favorite holiday music. Make a New Year's resolution with friends to start a daily walking group.