The holiday season can often disrupt our regular exercise routines. Whether you’re away from your usual gym, yoga studio, or sports team, finding time and motivation to stay active can be a challenge. While some people may welcome a break from intense workouts, others may want to maintain their fitness levels and mental well-being during this time.
To help you stay active during the festive season, here are some low-equipment and time-efficient strategies that you can incorporate into your routine.
Staying Fit
Walking is a simple and effective way to keep up with cardio exercise during the holidays. Research suggests that the more steps you take each day, the lower your risk of premature death. Aim for 6,000 to 8,000 steps a day if you’re over 60, and 8,000 to 10,000 steps if you’re under 60.
If you’re used to more intense cardio workouts like running or HIIT, you can reduce the frequency and duration of your sessions while maintaining the same level of intensity. Consider incorporating short, high-intensity cardio "snacks" into your day to keep your fitness levels up.
Keeping Strong
For those looking to maintain or build muscle strength, bodyweight training can be a convenient option. These resistance exercise "snacks" involve using your body weight as resistance and can be done more frequently throughout the week.
Try incorporating 1-2 exercises per muscle group for 1-2 sets each, up to 15 minutes at a time, in five to seven sessions per week. If you have access to gym equipment, consider a low-volume, high-load approach to maintain your muscle strength.
Maintaining Your Well-being
Exercise is not only beneficial for physical health but also plays a crucial role in reducing stress and improving mental well-being. Finding time for physical activity during the holidays can be challenging but essential for managing stress and tension.
Activities like swimming, yoga, or walking in a calming environment can help improve mood and reduce anxiety. Consider engaging in physical activities with family and friends to enhance feelings of connection and closeness.
It’s Okay to Take a Break
While regular exercise is important, it’s also essential to listen to your body and prioritize rest and recovery. Taking a break from intense workouts can allow your body and mind to recharge and recover fully. Remember that self-care, sleep, and downtime are crucial for overall well-being.
In conclusion, finding a balance between staying active and allowing yourself time to rest and recover is key during the holiday season. Prioritize self-care, listen to your body, and seek guidance from health professionals if needed. Remember, it’s okay to take a break and focus on your well-being.
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This article was written by Joanna Nicholas, Lecturer in Dance and Performance Science at Edith Cowan University, and has been republished from The Conversation under a Creative Commons license. Read the original article here.
