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Johndalup, The festive season can throw off our exercise routine. You may be living somewhere isolated and may not have access to a gym. Maybe your yoga studio is closed or social play is on break. Or maybe you’re too busy with social events to make time.
For some people, relaxation from stressing their body will be exactly what they need.
But others will want to maintain the fitness and strength they’ve been working on all year — and some will yearn for a mental release.
Here are some low-equipment, time-efficient strategies to keep you exercising during the break.
staying fit
If you want to keep fit over the festive season, walking can be an easy and effective low-impact way to enjoy the health benefits of cardio exercise.
But how much should you walk? The more steps you take each day, the lower your risk of dying early from any cause.
For adults age 60 and older, walking approximately 6,000–8,000 steps per day is beneficial, and for those under 60, 8,000–10,000 steps per day. So these are good to aim for.
But people who run a lot or play any sports may be trying to maintain a high level of cardio fitness during the holidays.
So, let’s say you’re incorporating brisk walking, running or high-intensity interval training into your routine.
You can reduce the number of sessions and/or their duration.
But to maintain your fitness, it is important to maintain the same intensity of effort as you normally do when you train.
You can also try cardio exercise snacks. These are short, high-intensity workouts, usually less than ten minutes. But they have been found helpful in increasing cardio fitness.
There is evidence that high-intensity interval training of five minutes or less – where you work hard for 30 seconds and then rest for 30 seconds – can still improve cardio fitness.
Another recent study found that one minute of vigorous physical activity has the same health benefits as 4–9 minutes of moderate activity and up to 153 minutes of light exercise.
So even a small “snack” is worth having if you are able to exercise at high intensity.
keep strong
For people who want to build or maintain muscle strength, short bouts of body weight training can serve as resistance exercise snacks—the same idea as cardio snacks.
These involve using your body for resistance rather than gym equipment. So they’re lower intensity, but you do them more frequently.
A suggested approach: Do only 1-2 exercises per muscle group and 1-2 sets per exercise. Do this for 15 minutes at a time, in five to seven sessions a week.
Below is an example workout that can be completed as a circuit at home or at a local park. Be sure to include a warm-up and cool-down on both sides of the workout.
If you already lift moderate to high weights in the gym, and you still have access to equipment, you may like to try a lower-volume and higher-load approach.
This may mean you only do one session and one set of exercises a week, but keep the amount of weight you lift the same.
maintaining your well-being
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Many of us exercise because it helps us release stress and improves our mental health.
A 2025 study pooling evidence shows that people often report better health on days when they are active, and decline on days when they are more sedentary.
It can be difficult to exercise during the holidays. But this period, which can mean more social events and fun as well as stress, tension, conflict — and for some people, loneliness — may be the time you need it most.
Activities like swimming, yoga or walking for 20-40 minutes can help improve mood, anxiety and stress.
Exercising in a calm environment is also important to reduce stress. So if you can, go to a quiet place or go out into nature, whether alone or with family and friends.
Exercise can also be an opportunity to connect. For families with young children, research shows that being active together can increase feelings of involvement and closeness.
Consider family activities for the break such as biking, swimming at the pool or beach, “exergaming” such as the Christmas Light Walking Trial or just dancing.
but it’s okay to take a break
Regular physical activity is important for health and well-being. But focusing on fitness and the idea of working out less over the holiday period may bring feelings of anxiety or withdrawal.
Don’t forget that taking a few weeks off can also be good for you. This allows the body and mind to take a break from regular or rigorous exercise regimes and recover physically and mentally.
Sleep and rest time are important for recovery. But you’re more likely to overlook them during busy periods, such as when you’re busy with deadlines and social events before the holidays. And you’re also more likely to be stressed and tired.
Reducing your exercise commitments, prioritizing self-care, and allowing yourself more time to relax may be just what you need. AIIMS
This article was generated from an automated news agency feed without any modifications to the text.
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