6 Ways To Stay Fit During the Holidays Over 50

ways women over 50 can stay fit during the holidays

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.  

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.

Keep Up with Your Exercise Routine 

During the holidays, it can be easy to fall out of your exercise routine, but it’s crucial for your physical and mental health to keep moving. Make an effort to schedule regular workouts and follow them as closely as you can.

Always keep in mind that regular exercise can help to improve your overall physical health, reduce your risk of chronic diseases, and improve your mental health. 

Set your holiday workout goals. Start by setting specific goals for your exercise routine. This could include a certain number of workouts per week or a specific fitness goal. Having clear goals will help keep you motivated and on track.

Have your workout plans in place and be consistent with them. This could include scheduling specific times for workouts, choosing specific exercises or workouts to do, and setting targets for things like distance, time, or reps. Try to make exercise a regular part of your routine and aim to stick to your plan as much as possible. Even if you can’t do as much as you planned, don’t skip your workouts entirely—every little bit counts!

Don’t forget to mix things up. You can avoid getting bored by mixing up your workouts and trying new exercises or activities. This can help keep things interesting and prevent you from getting stuck in a rut.

If you’re struggling to stick to your exercise routine, consider getting support from friends, family, or even our community. Having someone to motivate and support you can make a big difference in helping you stay on track.

Always Choose Healthy Options

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.

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. 

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.

Limit your alcohol intake

ways women over 50 can stay fit during the holidays

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.

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

ways women over 50 can stay fit during the holidays

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. 

Sleep is also crucial for the body’s restoration and repair, which can make us feel more energised and better able to handle stress. 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.

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! 🙂

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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If attached, information provided in the videos is of a general nature only and for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.

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