Staying fit during the holidays

In between plates of pumpkin pie and roast turkey, schooners of cranberry sauce and whatever that casserole is your aunt brings over every year, staying fit isn’t just a challenge during holiday season — it can seem almost impossible.

Of course, it doesn’t have to be that way. Between portion control, a healthy sleep routine and getting in the requisite amount of daily activity, you can emerge from holiday season healthy, robust and rested for the year ahead.

In this article we’ll talk about some of the simple, everyday things you can do to keep in shape during the holidays and maintain good energy, including:

• How to keep fit during the holiday season
• How to stay active
• Being sure to hydrate
• Eating healthy
• Getting plenty of rest

How to stay fit during the holiday season

Truthfully, there was a time not long ago when people didn’t think twice about (over)indulging during the holidays. Festive meals coupled with long days of sedentary relaxation were simply par for the course. Indeed, if you ended up a little out of shape in the aftermath of Thanksgiving, Christmas and the other holidays, well, that’s what those new year resolutions were for, right?

However, in an era of increasing attention to wellness, it’s become apparent that we need to remain connected to healthy behavior even during the holiday season when many of us take a break from the rigors of healthy eating and regular exercise. Given what we know about the short- and long-term risks associated with being out of shape, we must account for any excesses that may occur during the holidays and get back to our normal rhythms.

As you’ll see below, diet and good sleep habits play a vital role in maintaining quality health.

Stay active

There’s one tried and true remedy that can set you on the path to feeling better — and possibly looking better, too.

Staying active and participating in a normal routine of exercise doesn’t have to be a chore during the holiday season. If you’re already active, then you know the drill; it’s probably more of a matter of time management than anything else. If the gym is closed, try a home workout. Be inventive but be consistent.

Not an adherent to regular exercise? No problem. The key is to stay active — and that can start almost anywhere.

Forego the elevator for the stairs. Walking is a form of resistance training and if it’s uphill (or up stairs) the effects are even better. Other good active options include parking further away from the entrance when you go to work (or go shopping) and finding time to run errands on foot — instead of via your car. There are even apps these days that remind you to get active for 10 minutes here and there throughout the course of the day.

Be sure to hydrate

Beyond the robust holiday meals and hearty seasonal drinks lies the very real need to consume something clean and purifying. Water. As many of us know, there’s nothing like H2O to keep a body functioning at a high level.

Whether it’s carrying oxygen and nutrients to our cells, lubricating our joints or just helping us to detoxify after one tipple too many, consuming water throughout the day is an important part of maintaining a healthy holiday lifestyle. Shoot for 6-8 glasses a day.

Eat healthy nourishing foods

As important as regularly hydrating is the need to maintain a healthy diet — and yet it’s frequently the first thing that’s tossed aside come holiday season. The key here is to achieve a balance and not try for perfection.

Breakfast

Start simple, stay simple. Stay away from sweets at breakfast and be weary of adding non-fruit and non-vegetable carbohydrates to the menu.

Let’s assume that dinner will be rich and savory and accompanied by a decadent dessert (that you should probably split with your partner). If so, try to go lean during the day: Oatmeal with berries for breakfast and a black coffee on the side will set you up for success. Scrambled eggs with black beans and salsa could be another great option.

Lunch

Consider a small but balance meal which can provide a wide range of nutrients that our body craves. If you’re in the mood for something more traditional like a sandwich, think about portion control. Sometimes half as much is twice as good. Swapping in a cup of soup in lieu of that other half of sandwich — like split pea or tomato lentil — can be a healthy and delicious addition to any lunch. One caveat: Watch your sodium intake and be careful to choose a low-salt variety.

Dinner

Finally, if it’s a festive holiday dinner then a certain amount of indulgence is to be expected. Just try to choose wisely and emphasize healthy proteins, whole grains and vegetables while limiting the size of your plate. Pro tip: Holiday meals often make great leftovers so there’s no reason you have to gobble everything down in one sitting. Wrap up what you don’t need and save it for later. Your future self will thank you.

Get plenty of rest

More than a “nice to have,” getting the right amount of sleep is actually a “must have.” Rest governs our mood to a large degree, and without the correct amount of sleep it’s hard to have sufficient energy to exercise in a meaningful way or plan a day of healthy eating.

Aim for 7-8 hours of sleep each night and be sure to create a sleep-friendly environment before laying your head on the pillow. This means shutting off all electronic devices 1-2 hours before bedtime, ensuring a cool but comfortable sleeping temperature and avoiding the intake of liquids 45 minutes before sleep. Pro tip: Don’t forget to turn in at a reasonable hour. Staying up late stresses your body, results in poor sleep and will invariably affect your energy the next day.

In summary

It seems almost cliche to say so, but when it comes to staying fit during the holidays, balance is key. This isn’t the time to start training for a marathon or abstaining from every last calorie. It is, however, a time to celebrate in moderation while going to bed on time, looking for everyday opportunities to stay active, and adopting a healthy eating pattern that’s not too extreme.

The occasional indulgence is already baked in. You’re not shooting for lifestyle perfection but to feel rested, energized and centered. The idea is to seize control over bad habits and set yourself up for success during and after the holiday season.

As with any wellness regimen, it’s a good idea to consult your physician and work together on a plan suited best for reaching your health goals.