The holiday season is here—a time for joy, family, and delicious food. But with packed schedules and endless festivities, it’s no surprise that many people put exercise on hold. In fact, studies show that the average American gains 1–2 pounds during the holiday season (NIH, 2016). While this might not seem significant, these extra pounds often stick around and accumulate over time.
The good news? Staying active doesn’t have to mean missing out on the fun. Here are seven practical tips, backed by science, to help you balance your celebrations with your fitness goals.
1. Short Workouts Make a Big Difference
You don’t need hours at the gym to stay active. Research suggests that just 20 minutes of high-intensity interval training (HIIT) can burn as many calories as a 45-minute steady-state cardio session (Journal of Sports Science, 2019). Whether it’s a quick bodyweight circuit or a short run, every bit counts.
Actionable Tip: Try a 15-minute workout before heading out for holiday events. Moves like burpees, squats, and mountain climbers get your heart rate up fast.
2. Turn Family Time into Active Time
Instead of lounging after a big meal, why not turn family time into fitness time? Activities like hiking, skating, or even dancing can burn calories and create lasting memories. For example, an hour of ice skating burns 400–600 calories depending on your weight (Harvard Medical School, 2021).
Fun Idea: Organize a holiday-themed scavenger hunt that gets everyone moving while embracing the festive spirit.
3. Work Out Early
Morning exercise has been shown to improve mood and energy levels throughout the day. Plus, it’s easier to stick to when you schedule it before the holiday chaos begins.
Did You Know? People who work out in the morning are 30% more likely to maintain consistent routines compared to those who exercise later (American Journal of Lifestyle Medicine, 2020).
Pro Tip: Lay out your clothes and shoes the night before to make getting up easier.
4. Be Prepared When Traveling
Traveling doesn’t have to disrupt your routine. Pack light equipment like resistance bands or a jump rope. Look up local gyms or walking trails in advance to stay on track.
Stat: Only 23% of Americans maintain their regular exercise routine while traveling (Travel + Leisure, 2022). By planning ahead, you can join the dedicated few who do.
5. Set Realistic Holiday Goals
Perfection is the enemy of progress. Instead of aiming for your regular workout schedule, focus on maintaining consistency. Studies show that maintaining a baseline of activity is enough to prevent holiday weight gain (Journal of Obesity, 2018).
Quick Tip: Commit to moving at least 30 minutes a day, even if it’s broken into smaller chunks.
6. Blend Fitness with Holiday Fun
Exercise doesn’t have to feel like a chore. Many cities host holiday-themed fun runs or fitness classes. A festive 5K not only burns calories but also lets you celebrate the season with a community.
Example: Running a 5K (3.1 miles) can burn around 300–400 calories, depending on your pace and weight.
7. Balance Movement with Mindful Eating
While staying active is essential, nutrition plays a big role in overall health. Aim for balance—enjoy your favorite treats, but also include lean proteins, whole grains, and veggies on your plate. Staying hydrated can also help curb overeating.
Fact: Drinking water before meals can reduce calorie intake by up to 13% (Obesity Research, 2015).
Why It Matters
Staying active during the holidays isn’t just about preventing weight gain. Exercise helps combat stress, boosts energy, and improves mood—key benefits during such a busy time. Plus, sticking to healthy habits now makes it easier to crush your fitness goals in the New Year.
Let’s Hear from You!
How do you stay active over the holidays? Share your tips with us on Instagram @progression_physicaltherapy, and let’s inspire each other to stay moving!
For more tips and fitness guidance, visit www.progressionpt.com.
Call to Action:
Ready to stay active and energized this holiday season? Contact Progression Physical Therapy for a customized fitness plan that works for your lifestyle. Start 2024 feeling your best!
References
- National Institutes of Health. (2016). Holiday Weight Gain Study.
- Harvard Medical School. (2021). Calorie Burning During Exercise.
- Journal of Sports Science. (2019). Efficacy of High-Intensity Interval Training.
- American Journal of Lifestyle Medicine. (2020). The Impact of Morning Exercise.
- Travel + Leisure. (2022). Maintaining Fitness While Traveling.
- Obesity Research. (2015). Water Intake and Calorie Reduction.
