’Tis the season for celebration, family gatherings, and indulging in delicious food. But between the shopping, parties, travel, and everything else that comes with this busy time of year, maintaining a healthy routine can feel like an uphill battle.
The temptation to skip workouts or overindulge in holiday treats is real, but it’s possible to stay on track and even enjoy the season while still prioritizing your health. Here are five simple tips to help you stay healthy and keep exercising during the holidays.
1. Plan workouts in advance
The holidays are often filled with unexpected events. Last-minute shopping, family visits, travel, and work deadlines make it feel like there’s never enough time in the day, let alone extra time for exercise.
That’s why it's more important than ever to plan your workouts. Don’t wait until the last minute to figure out when or how you’ll fit in physical activity.
Get specific – look at your holiday calendar and block out specific times for exercise. Committing to a set time makes it easier to follow through.
And if something unexpected comes up, having a plan gives you a backup plan – perhaps you can squeeze in some Plank breaks, a quick round of Jumping Jacks, or a brisk walk between events.
Expert tip: Set a reminder on your phone or use a calendar app to schedule your workouts. Treat these time slots as sacred to avoid letting them fall by the wayside.
2. Use bodyweight exercises
If you don’t have access to a gym or workout equipment during the holidays – or ever – don’t worry. Bodyweight workouts, or calisthenics, are incredibly effective and rely solely on your body weight. Plus, they can be done virtually anywhere, from your living room to a hotel room.
You can perform a wide range of bodyweight exercises, including Squats, Pushups, Lunges, Burpees, Planks, and Climbers. These exercises target multiple muscle groups at once, making them effective for building strength, burning calories, and maintaining your fitness levels.
Expert tip: Create a short, efficient bodyweight workout routine to have on hand so you're always prepared – even when you're away from home, or give a Freeletics God workout a go!
Don’t forget that you can adapt every Freeletics Coach session to be bodyweight only.
3. Be flexible and honest with your goals
During the holidays, it’s important to be realistic and flexible with your fitness goals. The all-or-nothing mentality – where you feel you must stick to your exact routine or risk "falling off the wagon" – can be a major source of stress and frustration.
Instead of aiming for perfection, focus on maintaining your fitness and staying consistent during this busy time. Adapting this mindset can help you avoid the stress or unnecessary feelings of failure.
Prioritize "maintenance" over growth. The holidays are not the time to push for personal records or drastic changes. Rather than focusing on improving strength or building endurance, your goal should be to keep your body moving and maintain your current fitness level.
Just doing something is always better than nothing. Finding non-traditional and fun ways to get exercise is crucial during the holidays.
Expert tip: If you miss a workout, don’t dwell on it. Get back on track the next day, and remember that consistency over time is what really matters.
4. Embrace morning workouts
Yes, even if you’re a night owl, there’s something said about getting a sweat session in first thing. And this is even more true during the holiday season when your schedule can be unpredictable and you may be too tired or distracted to train in the evening.
Starting your day with a workout not only helps you stay active but also sets a positive tone for the rest of the day. Even if you only have 20-30 minutes in the morning, that’s enough to get your heart rate up and release those feel-good endorphins to boost your mood.
Whether it’s a quick walk, a short yoga session, or a HIIT session, morning workouts are an effective way to kickstart your metabolism and make exercise a non-negotiable part of your day.
Getting your workout done in the morning frees up the rest of the day for holiday activities like family gatherings, shopping, or relaxing. Trust us, it will only make the holidays that much better.
Expert tip: If mornings aren’t your thing, prepare your workout clothes the night before so you’re ready to go when you wake up. Having your gear ready can motivate you to start your day with exercise.
5. Stay committed together
Sticking to your exercise and nutrition plan during the holidays is hard – especially when temptations to skip workouts or overeat are all around. One way to stay on track is by joining a fitness challenge or partnering with a workout buddy.
A little bit of accountability goes a long way in helping you stay committed to your goals. Make it easy on yourself and find an accountability partner you will see a lot over this time.
This is where just doing something can really make a difference. If your plans change because of holiday activities, accountability to get some sort of exercise and being able to shift your workouts to the circumstances is huge.
Expert tip: Set up regular “workout dates” with a friend or family member, whether in person or virtually, to stay motivated and keep each other on track. It’s also a great, healthy way to catch up with people you haven’t seen for a while.
Let’s recap
Remember, the holidays are a time for balance – indulge in the things that make the season special (hot chocolate, anyone?), but also prioritize your well-being. Maintaining consistency rather than perfection will help you feel your best all season long.
