Hiram College

Are weight gain and inactivity inevitable over the holidays and winter season?

“Absolutely not,” says Mike Rebold, Ph.D., who leads Hiram College’s new integrative exercise science program.

Best of all, you don’t have to suffer through a paleo, detox or other fad diet, or join a gym, to beat the battle of the holiday bulge, says Rebold, assistant professor of exercise science. Instead, go back to basics, he advises.

Rebold suggests that Northeast Ohioans sign up for wintertime 5k and other charitable fun runs. Take stairs over elevators, strap on snowshoes for slip-free winter walks and do jumping jacks during television commercials.

Every little bit counts when it comes to thwarting extra pounds, which can creep up on even avid exercisers who slow down during the holidays, when family obligations, cold temperatures, and shorter, darker days interfere with regular physical activities.

“It’s important to get in as much physical activity to prevent unwanted weight gain, which can lead to chronic diseases such as cardiovascular disease and diabetes up the road,” Rebold says. He adds that 30 minutes of exercise a day, five days a week is all it takes. Best of all, these minutes can be creatively configured. Think five minutes of squats before your morning shower, a 15-minute lunchtime walk with your co-worker and 10 minutes of exercise with a resistance band while you watch the evening news on TV.

Rebold recommends four key exercises that will prevent winter from wreaking havoc on Northeast Ohioans’ bodies and health:

  1. Resistance band (or a household item substitute such as a soup can) two-in-one exercises such as a lunge with a bicep curl
  2. Squats and variations such as squat jumps
  3. Upper body exercises such as plank pushups
  4. In-place aerobic exercise such as the mountain climber

“It’s important to be creative with what you have, whether it’s a small space for exercise, little free time or limited fitness equipment,” Rebold says. “There are ways around them.”

For more information about Hiram’s integrative exercise science program, contact Rebold at 330.569.5365 or reboldmj@hiram.edu.

Pictured Above:

Mike Rebold, Ph.D., assistant professor and director, Hiram College’s new integrative exercise science program.