Whether you’re a veteran exerciser or a newbie to working out, sticking to your fitness routine during the holiday season can feel like an uphill battle—and for good reason. The holidays tend to completely shake up your usual schedule—there are parties to attend, family obligations to juggle and often a lot of travel thrown in the mix. Plus, with all those festive foods and indulgent treats everywhere, it’s easy to feel more tempted than usual.
The weather also doesn’t help—with shorter days and colder temperatures, bundling up to brave the chill on your way to the gym is not so appealing, to say the least. It’s much easier to cozy up on the couch under a warm blanket watching holiday movies with your loved ones or a furry friend.
Holidays Can Be Mentally Overwhelming
Then there’s the mental side of things—holidays can be plain stressful. With an ever-expanding to-do list and social schedule, you might find that finding time for fitness is too difficult—and it may also seem like one more thing to worry about. But the reality is that staying consistent with your fitness routine, especially during the holiday season, is so important, notes Alicia Jones, National Coach of Canada (NCCP), Advanced Sport Nutrition, Certified Group Fitness Instructor, Personal Training Specialist. “Whether it’s gift shopping, family gatherings, or an overflowing to-do list, getting your body moving helps release endorphins, those feel-good hormones that reduce anxiety and improve your mood,” she says.
Why Staying Consistent Matters
Physically, staying active keeps your energy levels up and helps balance out the indulgences that often come with holiday meals, notes Roger E. Adams, Ph.D., Houston-based dietitian, nutritionist, and founder of eatrightfitness.com. “Exercise supports your metabolism, helps regulate blood sugar, and can even help you sleep better—all of which are extra valuable when your routine (and diet!) might be out of the ordinary,” he says. “Plus, moving your body regularly can make you feel more in control and less sluggish during a season when it’s easy to overdo it on treats and lounging.”
We asked experts to share reasons why fitness you should keep your fitness routine during the holidays.
1. It helps you manage your weight
As mentioned, the holiday season brings about herds of temptations—all sorts of sweet and savory. But keeping regular exercise in your holiday routine helps balance out the increased calorie intake common during the holidays, notes Adams. It can also help you get away from the constant exposure to food. “Engaging in physical activity can boost your metabolic rate, meaning your body burns more calories at rest, which can help counterbalance the indulgence in festive foods,” he says.
2. It boosts energy and combats fatigue
The combination of the sun setting earlier in the day and the colder temperatures naturally puts a strain on your energy levels. Then you tack on the toll of holiday parties and social gatherings. It’s no wonder you’re exhausted all the time. Luckily, exercise can help by boosting circulation and oxygen flow. In fact, the American College of Sports Medicine (ACSM) points out that moderate-intensity workouts can actually reduce feelings of fatigue by up to 65 percent. That’s a big deal when the holiday hustle has you feeling stretched thin. This extra energy can help you power through holiday events and reduce the temptation to skip workouts, notes Chris Ryan, CSCS, founder of Chris Ryan Fitness.
3. It can boost your immune system
Everyone knows that you’re more susceptible to illnesses in the fall and winter—and this is simply because we spend more time indoors where viruses can more easily hop from person to person. Luckily, exercise can help by enhancing immune function. In fact, research published in the journal Frontiers in Immunology shows that moderate exercise promotes better circulation of immune cells, reducing the risk of illness. Moderate workouts, like a brisk walk, yoga or strength training, can enhance your immune response, making it easier for your body to fight off colds, flu, and other bugs. Plus, regular movement helps reduce stress hormones like cortisol, which can weaken immunity when they’re too high.
4. It protects your mental health
The holidays can often be a stressful and anxious time for many individuals, with added pressures from social obligations and family gatherings. Research, including one study published in the journal Brain Plasticity, found that exercise can reduce stress and anxiety by triggering the release of endorphins, the body’s natural mood boosters. Exercise also helps reduce stress hormones like cortisol, which tend to spike when you’re juggling holiday chaos. And let’s not forget about the mental clarity it brings. Whether it’s a brisk walk, a yoga session, or a quick workout at home, Ryan recommends taking time for movement to give your brain a break from all the holiday noise.
5. It improves your sleep
The holiday season can disrupt normal sleep patterns due to irregular schedules, different time zones from travel, and increased stress, warns Adams. Regular physical activity has been well-documented to improve sleep quality and duration. “Exercise helps regulate your circadian rhythm and promotes deeper, more restorative sleep, which is essential for overall health and well-being,” he says. “Just be careful not to exercise too close to bedtime, as this can negatively affect your sleep cycles.”
Remember, your workouts don’t have to be perfect or even long—in fact, short bursts of activity can make a big difference, according to Jones. So, whether it’s a brisk walk with family or friends after dinner, a quick workout in your living room or a yoga or meditation session, finding ways to move your body and mind will help you enjoy the holidays feeling strong, balanced and ready to take on all the joy the season is sure to bring.
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