The holiday season is a time for celebration, but it can also disrupt fitness routines. To help individuals maintain their health goals during this festive period, Dr. Candace Mason, an orthopedic surgeon at Baylor College of Medicine, offers practical advice. She emphasizes that staying active is essential, even amid the busy schedule of holiday shopping, family gatherings, and indulgent meals.
According to Dr. Mason, “Once you get out of your routine, it’s very easy to have an ‘all or nothing’ mentality.” To combat this mindset, she encourages small, consistent actions throughout the day. By breaking up prolonged sitting times, individuals can burn calories and keep their metabolism active.
Incorporating Activity into Holiday Routines
For those struggling to find time for the gym, Dr. Mason suggests creating a makeshift workout space at home. Simple activities can make a significant difference. After meals, a brisk walk serves as an effective way to aid digestion and maintain blood sugar levels. For those attending parties, she advises standing up and moving around rather than remaining seated.
When space allows, quick bodyweight exercises such as squats or lunges can be beneficial. “You might not be able to do the big workouts like you’re used to, but it is something that will help to lower your blood sugar levels and work your muscles,” Dr. Mason explains. Involving family and friends in these activities can also enhance motivation and enjoyment.
Short walks of approximately 10 to 15 minutes, cycling, or running are all excellent options to stay active during the holidays. Incorporating resistance bands for strength training can further enhance workouts. Dr. Mason recommends using bands for exercises like bicep or tricep curls, along with lunges and squats to target major muscle groups.
Mindful Eating and Hydration
In addition to maintaining physical activity, being mindful of portion sizes is crucial during festive meals. Dr. Mason advises moderation, such as cutting cookies or brownies in half and saving the remainder for later. This approach allows for enjoying holiday treats without overindulging.
Hydration is equally important. Dr. Mason suggests prioritizing water intake over sugary holiday beverages like eggnog or hot cocoa. “You don’t want to drink your calories. Between meals, be sure to drink water to balance all of the sugary drinks you might consume,” she adds.
By integrating these manageable strategies, individuals can navigate the holiday season while staying fit and healthy. With a focus on small changes rather than drastic measures, maintaining fitness goals becomes an achievable endeavor.
