66 OUTSIDE MAGAZINE
11.19Dispatches Health
JAY^KOLSCH/GALLERYSTOCKPack It All In
MAKE THE MOST OF THE
HOLIDAY SEASON WITHOUT
RUNNING YOURSELF RAGGED
BY HAYDEN CARPENTER
WINTER BREAK is a prime opportunity to get
back on track with health and fitness goals,
make progress on personal projects, and pack
in some hard-earned adventure. But you’ll be
jolting your body with activity and may even
find yourself on a germ-infested airplane or
two. Here’s some expert advice on how to take
advantage of time off, mentally and physi-
cally, without compromising your health.
Get a Flu Shot
First things first: the influenza virus can wreak
havoc on travel plans and holiday fun. “We tend
to minimize the impact, because people count
every illness they have in winter as the flu,” says
Gregory Poland, an infectious-disease specialist
at the Mayo Clinic. That misconception can be
dangerous. According to the Centers for Disease
Control and Prevention, in winter 2017–18 true
influenza hospitalized one million people in the
U.S. and caused 80,000 deaths. Poland sug-
gests getting your shot as soon as the vaccine is
released, typically in September or October. And
yes, you need it every year.Head for the Door
The hardest part of restarting your fitness
routine is getting past the inertia, says Steve
House, athlete and cofounder of the training site
Uphill Athlete. Rather than plan elaborate work-
outs, make your goal simply to be active every
day. “Something is better than nothing,” House
says. “Don’t hold yourself to the impossible.” A
15- minute jog can become a 30-minute run, and
before you know it you’ve got a decent dose of
aerobic exercise.Do a Mind Sweep
Unload that massive to-do list swirling around in
your head. “Your brain did not evolve to remem-
ber, remind, prioritize, and manage relationships
with more than four things at once,” says David
Allen, author of Getting Things Done. “You want to
pull anything that’s grabbing your attention out
of your head.” Sit down and list every task you
want to accomplish during your break. Once your
mind is empty, you can relax and regain focus.Schedule Unstructured Time
A full schedule can erode our sense of well-being,
says Laurie Santos, a Yale University psychology
professor. “Research shows that the feeling of
having a lot of free time matters a lot.” Grab your
calendar and block off a period each day without
any plans. “It may mean one less party or fewer
cookies baked,” Santos says, “but it can greatly
improve your sanity.”Sync Your Sleep
Go to bed and wake up at the same time every
day, and avoid bright light before bed, says Clete
Kushida, director of the Stanford University Cen-
ter for Human Sleep Research. Then soak up at
least 30 minutes of daylight when you rise—this
will tell your brain it’s time to be alert.Catch Up with Friends and Family
“We don’t always make the best use of social
time during the holidays,” Santos says. Instead
of asking family and friends the same old
questions, shake it up. “Research shows that
meaningful conversations make people feel
happier and more connected,” she says. Tackle
substantive topics: What are your goals for the
new year? What are you most grateful for?