Staying Active Over The Festive Season: 5 Practical Tips
The festive season is here! It’s all about spending time with loved ones, enjoying delicious food, and soaking up the summer vibes. But with all the fun, it’s easy to let fitness fall by the wayside. The good news? Staying active over the holidays doesn’t have to be complicated, and it definitely doesn’t mean missing out on the good stuff.
Here are five super-practical ways to keep moving (and feeling great) while still enjoying all the holiday cheer.
1. Make Time for Quick 30-Minute Workouts
We know how it goes—busy days, late nights, and everything in between. But even carving out 30 minutes a few times a week can make a world of difference. Here’s a simple, low-impact bodyweight circuit you can do at home or anywhere:
Your 30-Minute Circuit (Beginner-Friendly)
Do each exercise for 45 seconds, then rest for 15 seconds. Repeat the whole circuit 2-3 times with a minute break between rounds:
- Wall Push-Ups: Adjust the intensity by stepping closer or farther from the wall.
- Standing Shoulder Press: Stand tall with your back straight, engage through the core, slowly raise both arms overhead as if performing a shoulder press, then lower them back down.
- Bodyweight Squats: Use a chair for support if you need to.
- Deadbug: Lying on your back, arms up to ceiling and feet at table top. Extend the opposite arm and leg, keeping your core engaged.
- Glute Bridges: Lie on your back with your knees bent, feet flat on the floor, and lift your hips toward the ceiling, squeezing your glutes at the top and engaging your core.
- Side-Lying Clamshells: Lie on your side, bend your knees, and open the top knee while keeping your feet together.
Warm up first with some gentle stretches or light marching, and cool down with a few more stretches. It’s simple, effective, and easy on any niggles like dodgy knees or stiff shoulders.
2. Embrace Festive Summer Activities
Here in New Zealand, Christmas means sunshine, beaches, and BBQs, so let’s use that to our advantage! Staying active doesn’t have to feel like exercise—try some of these fun options:
- Walks on the Beach: A stroll on the sand is great for your legs and a perfect excuse to soak up the stunning coastal views.
- Hikes: Take the family out for a bush walk or explore a local trail. Fresh air and a bit of effort? Win-win.
- Outdoor Family Games: Backyard cricket, frisbee, or even a water balloon toss—keeping it active keeps it fun!
These don’t just keep you moving; they’re a chance to create some awesome holiday memories.
3. Keep It Real
Look, no one’s expecting you to hit personal bests during the holidays. This time of year is about balance, not perfection. A good goal? Just aim to maintain what you’ve got.
If you manage to get in a few workouts or hit your step count most days, that’s a win. And if you miss a day (or three), don’t sweat it—just pick back up when you can.
4. Balance the Treats with Movement
Festive treats are part of the fun, so enjoy them! Instead, look for small ways to balance things out:
- Stay hydrated: It’s easy to mix up thirst with hunger, so keep water handy.
- Move after meals: A relaxed walk with family or some light stretching can help digestion and keep you feeling good.
- Mindful eating: Slow down and savour the flavours. You’re less likely to overdo it if you’re truly enjoying each bite.
It’s not about cutting out the fun stuff—it’s about feeling your best while still enjoying it.
5. Pack a Band (or Two!)
Resistance bands are a game-changer, especially if you’re on the go or prefer low-impact workouts. Toss a long resistance band and a glute band into your bag, and you’ve got a portable gym!
Long Band Moves:
- Seated Rows: Sit with your legs out in front, loop the band around your feet, and pull the ends toward you. Perfect for your back and shoulders.
- Standing Chest Press: Anchor the band behind you (e.g., around a pole), hold the ends, and press forward at chest height.
- Overhead Shoulder Press: Step on the band and press it overhead with both hands—great for the arms and shoulders.
Glute Band Moves:
- Glute Bridges: Pop the band just above your knees, lie on your back, and lift your hips.
- Side-Lying Clamshells: Lie on your side, bend your knees (band is on your knees), and open the top knee while keeping your feet together.
- Crab Walks: Place the band around your knees, come down into a ¼ squat position and step side-to-side, maintaining the ¼ squat.
- Kickbacks: Hold onto a chair for balance, place the band around your ankles, and kick one leg back, maintaining a soft bend through your anchor leg.
These exercises are gentle on the joints and a fantastic way to keep up your strength.
The Bottom Line
Fitness over the holidays doesn’t have to be complicated. A little movement here, a quick workout there, and some fun summer activities can go a long way in keeping you feeling strong and energetic.
Most importantly, remember to enjoy yourself. Fitness is about balance, consistency, and making it work for you—even during the silly season. So get moving, soak up the sun, and have an amazing Christmas and New Year!
