During the holiday season, it can be challenging for parents to prioritize their fitness amidst all the festivities and obligations. With family gatherings, holiday parties, and delicious treats everywhere, it’s easy to let exercise take a backseat. However, it is possible for parents to stay active and maintain their fitness even during this busy time of year. By incorporating simple habits like taking family walks, trying holiday-themed workouts, and making smart food choices, parents can enjoy the holiday season while still taking care of their physical well-being. The holiday season is a time for joy and celebration, but it can also be a time when our usual fitness routines get pushed aside. As a parent, it’s important to prioritize your health and well-being so that you can continue to be the best version of yourself for your family. Here are some strategies to help you stay active during the holiday season.
Stay active as a family
Go for a holiday hike
One great way to stay active as a family during the holidays is to go for a holiday hike. Bundle up in warm clothing and explore the beautiful winter landscapes together. It’s a great opportunity to get some fresh air, exercise, and spend quality time with your loved ones. Plus, hiking is a low-impact activity that can be enjoyed by people of all fitness levels.
Play outdoor games
Another fun way to stay active as a family is to play outdoor games. Whether it’s a friendly game of soccer, a game of catch, or a game of tag, playing games together is a great way to get your heart rate up and burn some calories while having a blast. You can even make it a tradition to have a family game day during the holidays.
Take a family bike ride
If you’re looking for an activity that the whole family can enjoy, consider taking a family bike ride. Cycling is a great cardiovascular exercise that also helps to build leg strength. Look for local bike paths or trails that are suitable for families, and don’t forget to wear helmets and follow safety precautions.
Engage in winter sports
If you live in an area where winter sports are popular, take advantage of the opportunity to engage in activities like skiing, snowboarding, ice skating, or sledding. These activities not only provide great exercise but also allow you to enjoy the beauty of the winter season. Make it a family affair and have fun together on the slopes or ice rink.
Create a fitness routine
Allocate specific time for exercise
One of the keys to maintaining fitness during the holidays is to allocate specific time for exercise. With all the hustle and bustle of the season, it’s easy to let your workouts fall by the wayside. By scheduling dedicated exercise sessions in your calendar, you are more likely to stick to them and make them a priority.
Set realistic goals
Setting realistic fitness goals is essential for staying motivated and on track during the holidays. It’s important to remember that this is a busy time of year, so you may not be able to maintain the same intensity or frequency of workouts as you do during other times. Set goals that are attainable and manageable given your schedule and other commitments.
Include both cardiovascular and strength training exercises
To achieve a balanced fitness routine, it’s important to include both cardiovascular and strength training exercises. Cardiovascular exercises, such as jogging, biking, or swimming, help to improve your heart health and burn calories. Strength training exercises, such as weightlifting or bodyweight exercises, help to build muscle and improve overall strength. Aim to incorporate both types of exercises into your routine.
Try out home workout videos
If you find it challenging to make it to the gym or attend fitness classes during the holiday season, try out home workout videos. There are numerous online platforms and apps that offer guided workouts for all fitness levels and interests. From yoga and Pilates to high-intensity interval training (HIIT) and dance workouts, you can find something that suits your preferences and can be done in the comfort of your own home.
Prioritize sleep and rest
Ensure sufficient sleep duration
While staying active is important, it’s equally important to prioritize sleep and rest. Sufficient sleep is crucial for overall health and well-being, and it plays a vital role in maintaining your energy levels and supporting your immune system. Aim for seven to eight hours of sleep each night, and make bedtime a priority even during the busy holiday season.
Establish a consistent sleep schedule
Establishing a consistent sleep schedule can help regulate your body’s internal clock and improve the quality of your sleep. Try to go to bed and wake up at the same time each day, even on weekends and holidays. This consistency can help you feel more rested and energized throughout the day.
Take short breaks for relaxation
In addition to getting sufficient sleep, taking short breaks for relaxation throughout the day can help reduce stress and improve productivity. Set aside a few minutes each day to practice deep breathing, meditation, or mindfulness exercises. These simple techniques can help you recharge and refocus, allowing you to better manage the demands of the holiday season.
Make healthy food choices
Plan balanced meals
Making healthy food choices is essential for maintaining your fitness during the holidays. Start by planning balanced meals that include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate seasonal produce into your meals for added flavor and nutrition. Meal planning can help you stay organized and make healthier choices, even when faced with tempting holiday treats.
Choose nutritious snacks
In addition to planning balanced meals, choosing nutritious snacks is important for maintaining your energy levels and avoiding mindless eating. Instead of reaching for sugary or high-calorie snacks, opt for healthier alternatives such as fresh fruit, raw nuts, yogurt, or cut-up vegetables with hummus. These snacks provide essential nutrients and can help satisfy cravings without derailing your fitness goals.
Control portion sizes
During the holiday season, it’s easy to indulge in larger portion sizes than usual. However, practicing portion control is key to maintaining a healthy balance. Be mindful of your portion sizes and listen to your body’s hunger and fullness cues. Opt for smaller plates and bowls to create the illusion of a fuller plate, and try to savor each bite and eat slowly.
Limit sugary and calorie-rich treats
While it’s perfectly fine to enjoy your favorite holiday treats in moderation, it’s important to be mindful of the amount of sugary and calorie-rich treats you consume. These treats can be high in empty calories and can easily lead to weight gain if consumed in excess. Set limits for yourself and choose healthier options when possible. For example, swap out sugary drinks for infused water or herbal tea, and choose dark chocolate instead of candy bars.
Utilize online fitness resources
Follow online workout videos or classes
When it comes to finding fitness inspiration and guidance, online workout videos or classes can be a lifesaver. Many fitness professionals and platforms offer free or affordable workout routines that you can follow from the comfort of your own home. Whether it’s yoga, HIIT, dance, or strength training, you can find an endless variety of workouts to suit your preferences and fitness goals.
Join virtual fitness challenges
Virtual fitness challenges are a great way to stay motivated and accountable during the holiday season. Look for challenges that align with your fitness interests and goals. Whether it’s a step challenge, a running challenge, or a specific exercise challenge, participating in these challenges can help you stay on track and connect with like-minded individuals.
Participate in online fitness communities
Joining online fitness communities can provide the support and motivation you need to maintain your fitness during the holidays. Look for forums, social media groups, or online platforms where you can connect with others who share similar fitness goals and interests. These communities can provide a sense of belonging, accountability, and a source of inspiration and encouragement.
Use fitness apps or trackers
Fitness apps and trackers can help you monitor your progress, set goals, and track your workouts. There are numerous apps available that cater to different fitness levels and preferences. From tracking your steps and calories burned to providing guided workouts or personalized training plans, these apps can be a valuable tool in your fitness journey.
Involve children in fitness activities
Organize family fitness challenges
To make fitness a family affair, organize family fitness challenges. Set goals as a family, such as completing a certain number of steps or minutes of exercise each day, and track your progress together. Make it a fun competition with rewards or incentives to keep everyone motivated and engaged. By involving your children in these challenges, you not only encourage their physical activity but also create lasting memories and bonding opportunities.
Encourage outdoor play and games
Children naturally love to play, so take advantage of their energy and enthusiasm by encouraging outdoor play and games. Whether it’s playing tag, hide-and-seek, or setting up obstacle courses in the backyard, engaging in these activities together promotes physical fitness and active play. It also provides an opportunity for children to develop coordination, balance, and social skills.
Enroll children in active classes or sports
Enrolling your children in active classes or sports is another great way to promote their fitness and overall well-being. Whether it’s dance, martial arts, swimming, or team sports, these activities not only provide physical exercise but also teach important life skills such as discipline, teamwork, and perseverance. Encourage your children to explore different activities and find something they enjoy and feel passionate about.
Do fitness-related crafts or DIY projects
Fitness-related crafts or DIY projects can be a fun and creative way to engage children in fitness activities. For example, you can make homemade jump ropes or create an indoor obstacle course using pillows, blankets, and other household items. These projects not only keep children physically active but also stimulate their imagination and problem-solving skills.
Stay hydrated
Consume adequate amounts of water
Staying hydrated is important for maintaining your overall health and well-being, especially during the holiday season when you may be consuming less water than usual. Make it a habit to drink adequate amounts of water throughout the day. Carry a reusable water bottle with you wherever you go and sip on water regularly, even if you don’t feel thirsty. Water helps to regulate body temperature, lubricate joints, and transport nutrients to cells.
Limit sugary drinks and alcohol
While indulging in festive and alcoholic drinks may be tempting during the holiday season, it’s important to be mindful of their impact on your overall health and fitness. Sugary drinks and alcohol can be high in empty calories and contribute to dehydration. Limit your intake of these drinks and opt for healthier alternatives such as infused water, herbal tea, or sparkling water with a squeeze of lemon or lime.
Carry a water bottle when out
To ensure you stay hydrated when you’re out and about during the holidays, make it a habit to carry a water bottle with you. Whether you’re running errands, attending holiday parties, or participating in outdoor activities, having a water bottle on hand will remind you to drink water and keep your hydration levels in check. Choose a reusable water bottle that you like and find it easy to carry.
Manage stress effectively
Practice relaxation techniques
The holiday season can be a stressful time for many parents, so it’s important to have effective strategies in place to manage stress. Practice relaxation techniques such as deep breathing, meditation, or guided imagery to help calm your mind and relax your body. Take a few minutes each day to engage in these practices and recharge your batteries.
Take regular breaks from holiday preparations
Amidst the holiday preparations, it’s crucial to take regular breaks and give yourself some time to recharge. Schedule short breaks throughout the day to rest, relax, and engage in activities that bring you joy and peace. Whether it’s reading a book, listening to music, taking a walk outdoors, or simply enjoying a cup of tea, these breaks can help rejuvenate your mind and body.
Engage in activities that promote mindfulness
Practicing mindfulness can be incredibly beneficial during the holiday season. Engage in activities that promote mindfulness, such as yoga or tai chi, to help you stay present and fully enjoy the moment. Mindfulness can help reduce stress, improve focus, and enhance your overall well-being. Find time each day to engage in these activities and reap the benefits of a calmer and more centered mindset.
Seek support from others
Find a workout buddy or join a fitness group
Finding a workout buddy or joining a fitness group can provide the support and motivation you need to stay on track with your fitness goals. Having someone to exercise with can make workouts more enjoyable and help keep you accountable. Look for like-minded individuals in your community or join fitness classes or groups that align with your interests and goals.
Share fitness goals with family and friends
Sharing your fitness goals with family and friends can help create a supportive environment that encourages you to stay on track. Inform your loved ones about your aspirations and seek their encouragement and understanding. They can provide the necessary support and help you stay motivated during the holiday season.
Hold each other accountable
In addition to sharing your fitness goals, holding each other accountable can be a powerful tool for maintaining your fitness during the holidays. Find an accountability partner or create a small group with friends or family members who have similar goals. Regularly check in with each other, share progress updates, and provide support and motivation when needed. Keep each other motivated and celebrate each other’s successes.
Participate in online fitness challenges with others
Participating in online fitness challenges with others can provide an added level of motivation and camaraderie. Look for virtual challenges or events that align with your interests and join forces with others to achieve common goals. Whether it’s a step challenge, a fitness-related fundraiser, or a virtual race, participating as a team can make the experience more fun and rewarding.
Find alternatives to traditional holiday activities
Go for a socially-distanced walk or run instead of visiting crowded places
With the ongoing pandemic, it’s essential to find alternatives to traditional holiday activities that involve large crowds. Instead of visiting crowded places or attending crowded events, opt for activities that allow for social distancing. Go for a leisurely walk or run in the neighborhood, explore local nature trails, or visit less crowded outdoor attractions. These alternatives still allow you to enjoy the holiday spirit while prioritizing your health and safety.
Try new holiday traditions that involve physical activity
Instead of relying solely on traditional holiday activities that may be centered around food or sedentary behaviors, try incorporating new holiday traditions that involve physical activity. For example, you could organize a family fun run or walk on Christmas morning, have a game of touch football or soccer before the holiday feast, or go ice skating as a family. These new traditions create opportunities for physical activity and make the holidays even more memorable.
Create a holiday scavenger hunt
A holiday scavenger hunt is a fantastic way to combine fun and physical activity. Create a scavenger hunt around your neighborhood or even within your own home, where participants have to complete physical tasks or find hidden objects. This interactive activity gets everyone moving and engaged, and it can be customized to suit the age and fitness levels of all participants.
Organize a virtual fitness party
A virtual fitness party is a creative way to bring together family and friends from different locations and enjoy physical activity together. Choose a fitness class or workout routine that can be done over video call, and encourage everyone to participate from their own homes. It’s a fun and interactive way to connect, motivate each other, and celebrate the holiday season while staying active.
The holiday season should be a time of joy and celebration, and by staying active and prioritizing your health, you can fully enjoy the festivities without sacrificing your fitness goals. With these strategies in mind, make this holiday season one that is filled with fitness, fun, and memories that will last a lifetime.