5 Holiday fitness tips to help you stay healthy over the break

Kiran Campbell, RDN - Registered Dietitian Nutritionist

The holidays are a whirlwind of events, indulgent meals, and well-deserved relaxation, but that doesn’t mean your fitness goals must take a backseat. By incorporating these five holiday fitness tips, you can manage the season’s festivities while keeping your well-being in check.

Holiday fitness tips you can start incorporating today

Tip 1: Keep your goals front and center

This year, keep your goals visible— both mentally and physically! Remind yourself of your weight-loss and health goals before the new year by posting visual reminders to help you stay focused.

How to apply it:

Write down daily goals like “eat five servings of fruits and vegetables” or “I will walk today during my lunch break.”
Use your phone or its wallpaper, calendar reminders, or sticky notes to keep goals within sight.
Keep goals simple and actionable to keep you committed even on busy days.

Pro tip: Review your progress weekly to celebrate small wins and adjust if necessary.

Tip 2: Set realistic, flexible goals

The holiday season often comes with unexpected events, plenty of indulgences, and limited time. It’s okay if your regular fitness routine takes a hit, but do not give it up entirely for the holiday season. Consider adjusting your goals for the season to keep you on track without the pressure.

How to apply it:

If you normally exercise five days a week, aim for three days a week during the holidays.
Focus on maintaining your current fitness level rather than pushing for progress. This may also include aiming for weight maintenance rather than losing weight during the season.
Prioritize maintaining other habits like staying hydrated, walking regularly, or squeezing in short bouts of weight-training sessions.

Pro tip: Permit yourself to “tread water” during the holidays. Chalk up a win when you simply maintain rather than feeling guilty for indulging!

Tip 3: Team up for accountability

Motivation quickly fades when things get hectic, but having a workout partner (in-person or virtual) can make all the difference.

How to apply it:

Schedule workouts with a friend or family member to keep each other on track.
Join a fitness challenge or subscribe to apps like FitOn, which send you workout and challenge reminder notifications for extra motivation.
Can’t meet up? Share your progress with a buddy via text or social media to stay accountable and connected.

Pro tip: Set a weekly check-in with your workout buddy to celebrate accomplishments and strategize ways to get back on track, if necessary.

Tip 4: Adjust your workout time

It’s easy to let consistent fitness routines slide when time feels short during the holidays. Consider morning workouts to energize your day and leave your evenings free for holiday events.

How to apply it:

If you exercise in the evening but find your plans frequently interfere, try moving your workouts to the morning.
If mornings don’t work, block out some time midday or whenever you have the most energy. The key is to schedule it like an important meeting.
Short on time? Opt for shorter, high-intensity interval training (HIIT) sessions, which can give you a great workout in just 20-30 minutes.

Pro tip: Use an alarm or workout reminder app to hold yourself accountable.

Tip 5: Refresh your routine with festive fun

Variety is the spice of life! Keep your workouts fresh and enjoyable by changing them up, especially during the holidays. Incorporating different exercises keeps you engaged and prevents burnout, while a little festive fun can add joy to your routine.

How to apply it:

Add one new activity to your weekly routine: for example, dancing to a holiday-themed workout video, snowshoeing, or trying a different fitness class.
Mix in holiday music or podcasts to keep things fun.
If you usually work out alone, try a group class, or experiment with new home workout routines, like Pilates, yoga, or low-impact strength training.

Pro tip: Include family in your activities! A holiday hike or walk after dinner can become a fun tradition that combines fitness and quality time.

Embrace the holiday season by adjusting your fitness routine

Engaging in physical fitness is a wonderful opportunity for self-care during the holidays, so here’s one final tip. In the spirit of giving this season, give yourself the gift of planned physical activity. You’ll feel refreshed and energized afterward–things we could all use more of this holiday season!