The winter holidays are a time of joy and celebration, but they can also bring unique health and fitness challenges with the abundance of festive food and drink on offer. Staying physically and mentally fit during this festive period is not just fundamental for your wellbeing but it is essential for starting the new year strong, according to Anthony Ng Monica,Daily Body CoachCEO.
Anthony has listed 12 practical tips to help you stay on track while enjoying the holidays.
1. Plan Your Indulgences
The key to enjoying holiday treats without guilt is intentionality. Review your holiday calendar and identify which events are most meaningful. Decide in advance where you’ll indulge and where you’ll practise moderation. By planning ahead, you can avoid overindulgence while still savouring the moments that matter.
2. Set Alcohol Limits
Holiday celebrations often feature alcohol, but moderation is key. Reflect on past habits and set boundaries, such as limiting yourself to fewer drinks or reserving alcohol for special moments. Opt for lighter options like spirits with healthy mixers or dry wines and sip mindfully to stay in control of your health goals.
3. Avoid Overcompensation
Skipping meals or excessively cutting back after indulgences often leads to cravings and overeating. Instead, eat balanced meals before events to curb hunger and stick to your routine afterwards. Consistency helps maintain energy and prevents the binge-restrict cycle.
4. Stick to Basics
Consistency is your ally. If you have a daily workout habit, keep it going. Similarly, aim to eat three balanced meals a day, starting with a nutritious breakfast. This foundation helps you resist temptations that can snowball as the day progresses.
5. Follow the 90/10 Rule
Maintain balance by making a commitment to aim for healthy choices 90% of the time while allowing for 10% indulgence. Focus on high-quality, nutritious meals at home and try to follow the rule even when hosting, going to parties or attending family celebrations.
6. Stay Active
Use the holiday season’s flexibility to prioritise movement. Whether it’s a morning gym session, a yoga class or a family walk after meals, aim for at least 30 minutes of daily activity. Staying active supports your physical health and boosts energy levels, ensuring you can fully enjoy festive activities.
7. Embrace Short Workouts
If your usual workout routine feels daunting during the holidays, opt for shorter, more intense sessions like HIIT (high-intensity interval training) or brisk walks. These quick bursts of activity are effective and fit easily into a busy schedule.
8. Leverage Social Fitness
Combine fitness with socialising by inviting friends or family to join you in physical activities. From hiking to dancing or even a friendly sports game, these moments build connections while keeping you active.
9. Focus on Hydration
Amid festive drinks and rich meals, it’s easy to overlook water intake. Staying hydrated supports digestion, boosts energy and helps curb unnecessary snacking. Keep a water bottle handy throughout the day and drink a glass before meals to promote mindful eating.
10. Practise Gratitude and Mindfulness
The holidays can be stressful but taking moments to reflect and appreciate the positives can keep you grounded. Practise mindfulness through meditation or journaling and focus on what you’re grateful for. These habits enhance mental clarity and reduce stress.
11. Stay Mentally Sharp
The holidays offer an opportunity to recharge mentally. Set boundaries for work during this time. Allocate specific hours—such as one or two in the morning—for emails or planning, then disconnect in the afternoons. Use this downtime to relax, enjoy family or watch festive films.
12. Prepare for the New Year
Rather than waiting until January to set goals, use the quieter moments of the holiday season to reflect and plan. Identify your priorities for the coming year and consider small actions you can take now to build momentum. This proactive approach sets a positive tone for 2025.