The festive season often disrupts regular exercise routines, leaving many individuals grappling with how to stay active amid holiday festivities. Whether due to travel, closed facilities, or a packed social calendar, maintaining fitness can be challenging. However, with the right strategies, it is possible to keep exercising during this busy time, benefiting both physical health and mental well-being.
Staying Active During the Holidays
Walking is a straightforward, low-impact way to maintain cardiovascular fitness during the festive season. Research suggests that increasing daily steps significantly reduces the risk of early mortality. For adults aged 60 and over, the health benefits plateau between 6,000–8,000 steps daily, while those under 60 should aim for 8,000–10,000 steps.
Individuals who typically engage in higher levels of physical activity, such as running or intense training, can adapt their routines. Reducing the frequency of workouts from five sessions to two or cutting workout durations from 40 minutes to 20 minutes can still yield fitness benefits. It’s essential to maintain the same intensity during these shorter sessions to effectively preserve cardiovascular fitness.
Another effective strategy is incorporating “exercise snacks,” which are brief, high-intensity workouts lasting less than ten minutes. Studies indicate that even five minutes of high-intensity interval training (HIIT) can enhance cardiovascular health. One recent study demonstrated that just one minute of vigorous activity can offer the same health benefits as 4 to 9 minutes of moderate activity or up to 153 minutes of light exercise.
Building Strength and Well-Being
For those focused on maintaining or building muscle strength, bodyweight exercises serve as effective resistance training. These workouts can be performed frequently, ideally on most days, with sessions lasting around 15 minutes. A recommended approach includes doing 1 to 2 exercises per muscle group and 1 to 2 sets per exercise.
For individuals accustomed to lifting weights, a low-volume approach with high loads can be beneficial. This strategy may involve only one session per week while maintaining the same lifting intensity.
Exercise is not just about physical fitness; it also plays a crucial role in mental health. A study conducted in 2025 found that individuals reported better well-being on days they were active compared to days of inactivity. The holiday season can bring both joy and stress, making it an ideal time to prioritize physical activity.
Activities such as swimming, yoga, or walking for 20–40 minutes can significantly improve mood and alleviate anxiety. Finding a calm environment, whether outdoors or in a serene indoor space, can enhance the stress-reducing effects of exercise.
Participating in family activities also fosters connection and well-being. Engaging in bike rides, swimming, or even “exergaming” can strengthen family bonds while promoting physical activity.
It’s important to remember that taking a break from rigorous exercise can also be beneficial. While regular physical activity is essential for health, it’s crucial to avoid becoming overly fixated on fitness, especially during busy periods like the holidays. Allowing time for recovery, rest, and self-care can lead to improved physical and mental health.
Consulting a healthcare provider or fitness professional before starting a new exercise routine is advisable.
Joanna Nicholas, a Lecturer in Dance and Performance Science at Edith Cowan University, emphasizes the importance of balancing exercise with the demands of the festive season. This holiday period, while often filled with social gatherings, can also be a time to focus on personal health and well-being, ensuring a joyful and energetic start to the new year.
