The holidays are a time for celebration, connection, and often, indulgence. With busy schedules, travel plans, and a seemingly endless cycle of treats, it’s easy to let your regular routine fall aside. However, on top of maintaining your fitness goals, staying mindful of your health during the holidays can reduce stress and enhance your enjoyment of the season. Read on for a few practical tips from the Nielsen Fitness team to help you stay on track while knowing when it’s okay to take a break.

Your Guide to a Healthier Holiday

SET REALISTIC GOALS

Adjust your expectations for this busy time of year. Instead of aiming for long workouts every day, focus on shorter, more manageable sessions a few times a week; consistency will always trump perfection. “Even small doses of activity can increase blood flow and improve the body’s ability to regulate blood sugar levels. Over time, these changes could reduce your risks for conditions such as diabetes, heart disease, and stroke” (Time, 2022).

Choose workouts that maximize your results in minimal time, such as high-intensity interval training (HIIT), or a Nielsen Fitness express workout: with the help of an in-home or virtual personal trainer, you can complete and effective warm-up, workout, and cool-down in 40-minutes flat.

UTILIZE YOUR TIME

Try exercising early in the day to avoid last-minute schedule changes or fatigue. A quick walk, yoga flow, or strength circuit with your in-home or virtual personal trainer can set a healthy tone for the day. You can also squeeze in movement while multitasking, like walking to pick up your groceries or while on the phone with a loved one.

Another great tip is to plan your workouts ahead of time. Take a look at your to-do list for the following day before you go to bed. Look at what needs to get done and when it needs to happen, then try to plan an efficient way to exercise around those responsibilities.

MAKE IT AN ACTIVITY

Turn holiday gatherings into active events: bring your family on a hike, book a trip to the rink, or participate in a local Santa Shuffle. You can also invite a loved one to join your workouts! “Making plans to exercise with any friend increases your chances of working out” (The New York Times, 2024), which is why our in-home personal trainers in Toronto, Collingwood, London, Hamilton and Ottawa (and virtual personal trainers everywhere) offer the option of semi-private workouts with a partner.

BALANCE YOUR INTAKE

Balancing festive treats with healthy foods is key during the holidays. Try focusing on nutrient-rich, wholesome meals that provide your body with the energy it needs to offset the occasional indulgence. For example: start your day with a nutritious breakfast – like oatmeal topped with fresh fruit or a veggie-packed omelet – before attending an event that offers alcohol and desserts.

“Having the odd sweet treat is fine for most people, so you shouldn’t feel guilty if you occasionally indulge. However, if you regularly experience sugar cravings or feel out of control around sweet foods, it’s worth taking a closer look at your diet” (Healthline, 2024).

Incorporating fiber, lean protein, and healthy fats into your main meals helps keep you satiated, reducing the temptation to overindulge later. Hydration is also key: drinking plenty of water can prevent overeating and help flush out excess sodium from rich foods.

STAY FLEXIBLE

If your usual gym routine isn’t feasible, adapt to your environment. Try bodyweight exercises in your living room or bedroom, or take advantage of in-home equipment. Our in-home and virtual personal trainers specialize in these kinds of workouts. That said, remember that the holidays are about joy and connection. If your day gets too busy for a workout, focus on the meaningful memories you’re creating instead! As long as you’re sticking to healthy choices in the long term, your fitness will not suffer. Balance comes from prioritizing overall well-being, not just sticking to a rigid exercise plan.

LISTEN TO YOUR BODY

If you’re feeling physically or mentally fatigued, it’s okay to take a step back. Use the time to focus on restorative activities like stretching, light yoga, or leisurely walks, then return to your routine once you’ve recovered. Rest days are a crucial part of long-term progress. Try scheduling intentional rest days during particularly busy times so you’re not caught off guard. Consider these breaks part of your overall wellness strategy, not a failure.

FINAL WORDS

The holiday season doesn’t have to be an all-or-nothing affair. By staying flexible, setting realistic goals, and giving yourself permission to enjoy both movement and rest, you can enjoy the season in a way that supports your health and happiness. Stay active when you can, but most importantly, enjoy the moments that matter most!