Frosty Fitness: How to Stay Fit During the Festive Season
Written by Keyara Nelson
Thumbnail and Banner Photo by Linsey Corbin at Vogue
The holiday season offers a refreshing change of pace for many, with time away from the usual routine, opportunities to gather with friends and family, and the indulgence of tempting treats. The excitement of the season is intoxicating, but for athletes, this time can pose challenges to maintaining fitness and reaching certain training goals. With travel, unpredictable schedules, and an abundance of festive foods, it’s easy to let workouts slip and healthy habits fade. However, staying on track doesn't mean sacrificing the joy of the season. With a practical approach and a little creativity, it becomes entirely possible to balance holiday enjoyment with staying active and healthy.
Plan Workouts Around Festivities
One of the biggest challenges of maintaining fitness over the holidays is finding the time. The change in routine often means irregular schedules, so planning ahead is the key to staying consistent. A great tip when scheduling your workouts is to aim for morning sessions. The winter season means that the sun sets much earlier, so getting out of bed and going to the gym can quickly become an obstacle. The body is getting less sunlight, which can disrupt our internal clock and make us feel a little out of control. Additionally, sunlight has been shown to boost serotonin, which allows you to feel more focused, emotionally stable, happier, and calmer. For these reasons, the lack of sunlight in the winter season is thought to be a cause of seasonal affective disorder (SAD), which is a type of depression that happens during certain seasons, typically fall or winter. This means it is completely normal to lose a little motivation during the holiday season, but there are ways to limit its effects. By working out in the morning, in the sunlight, we can take advantage of the limited sunlight and allow ourselves to get that morning boost. Exercising in the morning also allows us to get it done ahead of the activities we have planned during the day, which can be overwhelming during the busy holiday season. Another tip for planning workouts would be to make some workouts a little more flexible. The events of the holidays may limit your time, but there are options of quicker exercises that may not use up too much of your time. For example, a high intensity interval training session (HIIT) is a perfect way to stay fit if you have limited time. HIIT workouts are time-efficient workouts that alternate between short bursts of intense activity and brief recovery periods. Typically, HIIT workouts range from 10 to 20 minutes, which makes them easy to squeeze in between holiday shopping, family gatherings, and other seasonal activities. If you're unsure where to start with a HIIT workout, here are a few websites that offer guided HIIT sessions to get you going: Holiday HIIT: 20-minute Total-body Blitz, 12 Days of Christmas Workout: Holiday HIIT is Here, and Stay Fit with Holiday HIIT Workouts this Season.
A Little Snow Never Hurt
The cold weather doesn’t have to mean that we must stay indoors. Some of our winter activities can double as both recreation and a means of keeping in shape. Historically, studies have shown that people are least physically active during the winter months due to the fallen temperatures. However, we can use these colder seasons to find unique ways of exercising that may not be available to us in the summer months. Skiing and snowboarding are two exciting outdoor activities that allow for exercise and exhilarating fun. Because you are in a squat position, both sports rigorously work your core muscles and quads, as well as your calves, glutes, and hamstrings. Additionally, you can burn roughly 300 to 500 calories per hour of skiing, depending on how much effort you exert, how deep the snow is, etc.. This is not the only winter sport to participate in. You could also try out ice skating. Ice skating engages the core and lower body, targeting muscles such as the hamstrings, calves, quadriceps, pelvic floor, back, and glutes. On top of this, ice skating improves balance and coordination, and burns roughly 400 calories per hour. Trying out new activities, such as these winter sports, is useful in activating our body’s reward system, releasing dopamine and lifting our mood. Whether it be one of these sports, or simply going for a quick winter jog, trying something new and varying your workout routine is proven to contribute to your overall fitness.
Photo by Molly Hagbrand at NOLS
Feasting and Recharging
One of the factors that can contribute to a decline in fitness during the winter months is the tendency to overindulge. With the holiday season bringing an abundance of festive meals, sweet treats, and celebratory gatherings, it’s easy to consume more than usual. This also happens because our bodies tend to retain calorie reserves and develop a preference for calorie-dense foods as the temperature decreases. While enjoying festive foods is part of the season's joy, the combination of rich foods and reduced activity levels can gradually impact overall fitness. According to a New England study, the average person gains one to two pounds during the holiday season, and does not lose them. It is certainly okay to have a couple decadent meals, but a whole winter’s worth of these meals can cause some damage to our health. Instead of feasting on calorie-rich foods all of the time, try to incorporate nutrient-dense foods like vegetables, lean proteins, and whole grains. Many fitness people turn towards the 80/20 rule during the holiday season. This rule means focusing on fueling your body with nutritious options most of the time, around 80 percent, while giving yourself the flexibility to enjoy indulgent treats for the remaining 20 percent. Another tip would be to take 10 minutes before lining up for seconds. It takes a few minutes for the signal from your stomach indicating fullness to reach your brain, so take that time to distract yourself with conversation or drink some water.
Speaking of water, it is very important to maintain hydration over the winter months. Instead of opting for that festive calorie-rich drink, such as hot chocolate or heavy cocktails, choose water, tea, or a seltzer. Additionally, alcoholic beverages can add empty calories to your diet and can impair your decision-making when it comes to food choices, so try to limit your alcohol consumption as best you can. Finally, with the holiday season being physically and mentally taxing, recovery is just as important as activity, eating, and hydration. Prioritize 7–9 hours of sleep to recharge your body and mind. If you're heading back to school, work, or athletics in January, aim to start strong with the next phase of your training, feeling mentally refreshed and ready to put in the effort. With that in mind, be selective about the holiday events you choose to attend, as too many late nights can interfere with your training routine.
Celebrate Your Wins
Whether you’re lacing up the skates or indulging in a well-earned holiday treat, remember that fitness is about balance. The holidays are a special time to recharge and reconnect with loved ones, so do not feel disheartened in indulging in the joys of the season. Amidst the festivities, it’s important to remember that maintaining your fitness does not have to mean giving up the things that make this time of year so enjoyable. By maintaining a baseline level of activity and making mindful choices, you can keep your fitness on track without feeling restricted. Remember, this season is about balance, not perfection. Keep moving, stay mindful, and most importantly, soak up the joy of the season. After all, staying fit is great—but making memories is what the holidays are really about.