With all the delicious food and busy schedules during the holidays, staying healthy and fit can be challenging. But that doesn’t mean we should downplay how crucial it is to maintain good health, particularly at the age of 50 and beyond.
During holiday festivities, it’s important to stay active and enjoy the celebrations while maintaining your fitness.
We are all aware of the benefits of maintaining a physically fit and healthy lifestyle. When you’re in good shape, you have more energy and can spend more time doing the activities you enjoy, like working out, playing sports, or just hanging out with friends and family.
Obesity, diabetes, and heart disease are just a few of the health issues that being fit and healthy can help you avoid. Therefore, skipping workouts, overindulging in calorie-dense foods, and getting sick is not a good idea during the holidays.
Therefore, you need to maintain your physical and mental health if you want to improve your overall quality of life, even after the holidays and well into the new year.
So, here are some effective ways to stay fit during the holidays to ensure a balance between celebration and self-care.
Plan Ahead for a Healthy Holiday Season
The holiday season can be a challenging time to maintain healthy habits and stay fit during the holidays, but with a little planning, you can stay on track. Start by scheduling your workouts in your calendar, just as you would any other important appointment. This ensures that you prioritize your fitness routine and stay in shape during the holidays, even amidst the holiday hustle and bustle.
Planning your meals and snacks in advance is another key strategy to stay fit during the holidays. Make sure to include healthy options at holiday parties to avoid the temptation of overindulging in less nutritious foods.
Consider meal prepping or cooking healthy meals in bulk to save time and ensure you’re fueling your body with nutritious foods. This way, you’ll always have a healthy option on hand, even when your holiday schedule gets hectic, helping you to stay in shape during the holidays.
It’s also important to plan ahead for physical activity to stay fit during the holidays. Look for opportunities to incorporate exercise into your daily routine, such as taking the stairs instead of the elevator or going for a walk during your lunch break.
You can also plan fun physical activities with friends and family, such as going for a hike or playing a game of flag football. Even when things get busy, you can stay healthy and in shape during the holidays if you plan ahead.
Keep Up with Your Exercise Routine During the Holiday Season
Even though it can be hard to stay active during the holidays, it is important for your physical and mental health to include holiday workouts in your routine. Make it a priority to schedule regular workouts and follow them as closely as possible. Regular exercise not only helps burn calories but also supports your overall well-being, which is crucial for fitness during the holidays.
Setting specific goals is a great way to stay motivated. Consider defining clear holiday workout tips such as completing a certain number of workouts per week or achieving a particular fitness milestone. These goals will keep you on track and provide a sense of accomplishment. Consistency is key—schedule workouts, choose exercises that work for you, and stick to your plan. Even small, regular activities contribute positively to calorie burn and maintaining a healthy weight.
Mixing things up is another effective strategy to keep your workouts interesting. Try incorporating a variety of activities, such as yoga, brisk walks, or high-intensity interval training, to stay engaged and energized. These fitness tips for the holidays will help prevent burnout and keep you moving forward in your fitness journey.
Lastly, don’t underestimate the power of support. Reach out to friends, family, or an online community to help you stay accountable. Whether it’s a shared workout or encouragement from a loved one, having a support system can make a big difference. If you use these holiday exercise tips, you can have a healthy holiday while staying motivated and consistent.
Find a Workout Buddy for Motivation
Having a workout buddy can be a great motivator to stay fit during the holidays, especially when it’s easy to get sidetracked. Find a friend or family member who shares your fitness goals and schedule workouts together. This added accountability can help you stay in shape during the holidays, even on days when motivation might be low.
Exercising with a workout buddy can also make staying active more enjoyable. Together, you can try new workouts like high-intensity interval training (HIIT) or group fitness classes. The camaraderie and support from a workout buddy can help you push through challenging sessions and achieve your fitness goals. Sharing this journey with someone else adds a layer of fun and fulfillment, making it easier to stay fit during the holidays.
To find a workout buddy, consider joining a fitness class or gym, or invite a friend or family member to join your fitness journey. Social media is also a great tool to connect with local workout partners. Having someone by your side can make all the difference in staying motivated and on track, ensuring you stay in shape during the holidays while enjoying the festive season.
Always Choose Healthy Snacks
It can be tempting to overindulge when presented with a spread of mouthwatering holiday foods. However, making healthy choices is important for maintaining a healthy diet and staying fit.
Eat nutritious foods, and don’t skip meals. This is because skipping meals can result in binge eating later, so make sure to eat regular, balanced meals throughout the day. By doing this, you’ll be able to maintain your energy levels and avoid getting too hungry or reaching for unhealthy snacks.
Preparing healthy snacks can also be a practical option to maintain a balanced diet, especially when you have access to kitchen facilities to make items like smoothies and salads.
Despite the abundance of holiday desserts and appetisers that are sweet, remember to eat plenty of vegetables. If you eat more vegetables, you won’t have room for other foods, no matter how appetising they may be.
Similarly, veggies are a low-calorie option to add to your diet. Try including a variety of vegetables in your meals and snacks, and for more flavour, roast or grill them.
Remember to include lean proteins as well, such as chicken, fish, or tofu. These meals can keep you feeling full and satisfied because they are lower in fat and calories than red meat.
Try to cut back on your sugar intake as well. Added sugars are a common ingredient in holiday treats, which can lead to weight gain and other health issues. Avoid consuming as much sugar as possible and choose healthier alternatives instead, like fruit or low-sugar desserts.
Finally, remember to drink plenty of water. Drinking enough water is important for staying healthy and fit. Drink plenty of water all day long to keep your body hydrated and operating normally. Additionally, it can fill you up and keep you from overindulging in unhealthy foods.
Staying fit during the holidays can be a challenge with all the delicious food and festivities. But, remember, it’s always important to choose healthy options.
Eat Mindfully
Eating mindfully is one of the best ways to stay fit during the holidays. It entails being aware of your body’s signals of hunger and fullness and acting on those signals. It also involves savouring each bite while paying attention to the flavours, textures, and aromas of your food.
Holiday advertisements during a commercial break can tempt viewers with indulgent foods, creating challenges for maintaining fitness routines.
You can enjoy your food more and avoid overeating by eating mindfully. When eating, take your time and enjoy every bite. You’ll be able to feel fuller and avoid overeating as a result.
You should eat when you’re hungry and stop when you’re full, so pay attention to your body’s signals.
Avoid doing anything that could divert your attention from your food while you are eating, such as watching TV, browsing social media, or doing other tasks. Instead, try to enjoy your food and the process of eating.
Don’t forget to plan your meals and snacks ahead of time to avoid making poor decisions when you’re hungry. Pay attention to how much you’re eating, and don’t stuff your plate. For better portion control, try using smaller plates.
This holiday season, you can change how you feel about food and make better food decisions by engaging in mindful eating.
Track Your Progress and Stay Accountable
Tracking your progress is an important part of any fitness journey, and it’s especially crucial during the holiday season when it’s easy to get off track. Consider using a fitness tracker or app to monitor your workouts, weight, and progress photos.
Keeping a workout journal can also be a great way to track your progress and reflect on your successes and challenges.
Staying accountable is also important, especially during the holiday season when it’s easy to get sidetracked. Consider sharing your fitness goals with a friend or family member and asking them to hold you accountable. You can also join a fitness community or find a workout buddy to support and encourage you.
Even during the holidays, you can stay motivated and on track with your fitness goals if you keep track of your progress and hold yourself accountable.
Limit Your Alcohol Intake
During holiday celebrations, some people are more likely to overindulge in alcohol than they would at other times of the year.
In fact, many of us look forward to holiday celebrations, but some people are more likely to drink excessively during the holidays than at other times of the year, according to research.
Thus, it’s quite important to limit your alcohol intake during this period.
Limiting your alcohol consumption has a number of positive health effects, such as lowering your risk of cancer and liver disease, as well as accidents and injuries brought on by alcohol.
Drinking too much alcohol can result in weight gain and other health issues because it contains calories that can be high.
So, set a limit on how much alcohol you’ll consume in advance and stick to it.
Drink water in between alcoholic beverages to help you stay hydrated and avoid overindulging.
In fact, you should choose light beer or wine instead of mixed drinks or cocktails, which can be very calorie-dense.
Avoid drinking on an empty stomach. Eating before or while consuming alcohol can help slow down the absorption of alcohol and prevent you from becoming intoxicated quickly.
Try to take breaks from drinking if you’re at a Christmas party or event so that your body has a chance to process the alcohol.
Always keep in mind that by limiting your alcohol consumption, you can enhance your health and lower your risk of developing alcohol-related issues.
Plan Ahead to Keep Stress in Check
Stress can lead to emotional eating and weight gain. Try to manage your stress levels by practicing relaxation techniques, getting regular exercise, and getting enough sleep.
The practice of mindfulness is a fantastic way to manage stress. You need to let go of any distractions or unfavourable thoughts and concentrate only on the here and now.
You can practice mindfulness techniques like deep breathing, meditation, or just being mindful of your surroundings and physical sensations.
Finding ways to stay fit during the holidays can serve as an excellent stress buster.
Don’t Forget to Sleep
Yes, getting enough sleep can be very helpful for managing stress. Our bodies produce more of the stress hormone cortisol when we are sleep deprived, which can increase our susceptibility to stress and anxiety.
On the other hand, getting enough sleep can support hormone balance and lessen the damaging effects of stress on the body.
It is also important for the body to rest and heal, which can give us more energy and help us deal with stress better. Adults should sleep for 7-9 hours each night to maintain their physical and mental well-being.
While you’re exploring ways to stay fit during the holidays, remember that quality rest is just as important as exercise and a balanced diet. Getting enough sleep and engaging in regular physical activity can both help lower stress.
READ ALSO: Breathing To Relieve Stress
10. Overcoming Setbacks and Staying on Track
If you slip up, don’t stress. Everyone has moments where they veer off course, but the key is getting back on track as soon as possible. Use setbacks as learning opportunities rather than reasons to give up.
Remember your “why” and keep moving forward. With each step, you’re getting closer to your goals, and that’s worth celebrating.
Stay Positive and Focused
The holidays are a time for gratitude and joy—focus on the positives, like spending time with loved ones. Remind yourself why you started your fitness journey and use affirmations to keep your mindset strong.
Celebrate every milestone, no matter how small, and keep the big picture in mind. A positive outlook makes all the difference in achieving your goals.
Go for Healthy Choices During the Holiday Season
Do not feel like you have to give up your favorite foods at holiday feasts. Choose wholesome meals and snacks to fuel your body. Instead of sugary sodas or heavy cocktails, go for water infused with fruits or herbal teas.
Moderation is your best friend—limit your intake of sugary desserts and baked goods while still enjoying the flavors of the season. Making mindful choices helps you stay aligned with your goals while still participating in the festivities.
Closing Thoughts
Even though we are aware that your schedule will likely be jam-packed with family obligations and holiday outings with plenty of tempting treats, you should try to avoid overindulging.
Avoid sitting down and stay active. Try to include physical activity in your daily routine by playing a sport with your family and friends, working out at home, or even just taking the dog for a walk.
It can also be helpful to enlist the support of friends and family to help you stay on track with your fitness goals.
To stay accountable and motivated, you can check out some workout videos on our YouTube channel or sign up for the FREE 7-Day Christmas Challenge. You’ll be happy you did!
Happy holidays! 🙂
