The holidays are such a wonderful and magical time of the year. We decorate our houses inside and out and cook and bake wonderful delicacies we don’t make any other time of the year. So, our moods are mostly cheerful, with some stress surrounding those special days as we reunite with family, as it takes time to get used to everyone again. 

We become so busy that we slowly but surely let go of our healthy habits. It’s as if we decide that January is right around the corner, and we can start again!! But we have that nagging feeling of guilt in the pit of our stomach that tells us that we worked so hard for our fitness and health goals and shouldn’t let them slide. And then we also feel guilty about not spending enough time with the family. They came so far, after all.

Ultimately, we don’t put ourselves first and feel frustrated that we stopped doing our exercise. But, of course, we know it would help us deal with stress and the potential pounds creeping up over the holidays. 

How about this year, instead of sneaking cookies, we sneak in exercise during the holidays? It’s simple, and I’ll show you how.

What’s happening during the holidays?

Americans lose more weight in early fall than the rest of the year. But in November, that weight starts creeping back up. During Thanksgiving, the national average weight goes up about 0.2 percent, according to a study in The New England Journal of Medicine. 

Then from the ten days before Christmas to the ten after, that weight increases by another 0.4 percent, peaking around New Year’s Day. By the end of the winter holiday season, Americans are about 1.3 pounds heavier than their thinnest point in the year. It has been my experience that it can often be much more than that, between 5 to 10 pounds. 

Why don’t we honor our commitment to our health during the holidays?

Is it that we just got tired of doing the same exercises every day and need a welcome break? For some, it might be that we don’t like exercise to begin with and work out because we have to.

There are many reasons why people take a break or say they fell off the wagon. Let’s examine two scenarios of why you might work out or take a break. If you need some motivation to exercise. C

Check out my post on How To Get Motivated To Exercise. 

Why is it essential to work out during the holidays?

A good workout is one of the best ways to relieve seasonal tension. According to the Mayo Clinic, exercise helps combat stress by encouraging the release of endorphins (a.k.a. the body’s “feel good” hormones), fighting insomnia, increasing self-confidence, and clearing the mind. Knowing that the holidays will bring more stress into our lives, exercise is an excellent way to reduce that stress. 

Why is it ok to take a break during the holidays?

It is important to take a break occasionally because it is a form of recovery. Use your time off to spend quality time with family and friends; reassess your goals and objectives of working out and return refreshed, motivated, and, most importantly, well rested. Refreshingly, you don’t need to make it an excuse because you planned on taking off. 

Rest is vital for:

• Better mental health
• Increased concentration and memory
• A healthier immune system
• Reduced stress
• Improved mood
• Improved metabolism

Think about your exercise a little differently during the holidays this year.

Instead of doing your regular workouts, whether going to the gym or working out in the basement to your favorite online program, let’s sneak in exercise that doesn’t even feel like a planned workout. Every little bit counts when it comes to staying healthy and strong over 50.

For more ideas, check out my post titled, 5 Small Healthy Habits That You Can Stick With in 2022  (and beyond)

7 Simple ways to sneak in exercise during the holidays

1. Make it fun 

Think outside the exercise plan box, meaning think of something different to do than you usually do. I know everyone has a different idea about what’s fun. But here are some ideas on how you can sneak in some fun exercise. How about Karaoke after dinner and dancing while cooking dinner? Ask the neighbor if you can play with their kid’s basketball hoop, go to the playground, try the monkey bars, and ask the rest of the family to join in. Hopefully, this is getting your creative juices going.

2. Exercise with games

Exercise with games can be seriously fun if you use fitness games, now called exergames, to keep moving. Fitness games rely on technology that tracks body movement or reaction. There are so many options, from boxing to dancing. Remember, Wii Fit; now, Ring Fit Adventure was a huge hit with families of all ages and still is.

3. Find more opportunities to walk

Taking your dog for an extra walk or an extra block will add up and count as exercise. Walk to the grocery store for items you forgot instead of driving. Visit your friends and neighbors who live within walking distance. Or take the whole family out for an adventure walk in your neighborhood and explore the streets you haven’t walked along before. 

4. Use an activity tracker

While we might think we need to hit the 10,000 steps mark, many of us are far from hitting that mark, and that’s okay. You don’t have to hit 10,000 steps. It’s a made-up goal by the manufacturer of those trackers, but it is motivating. Tracking how much you actually walk in a day can inspire you to do a little extra if you fall short of your walking goal. My husband and I love having a little friendly competition to compare what our trackers say after a workout! 

5. Skip the before-dinner drinks

Instead, play a few rounds of bocce, ladder toss, cornhole, or horseshoes outdoors with your family for a healthier bonding activity. Plus, if you’re all doing a little exercise, you’re all relieving any stress anyone might feel and reacclimate yourself to the family you haven’t seen in a long time. Bonus: it’s great fodder for conversation after the game, too. Families that play together stay together!

6. Let the outdoors inspire you

While going for a walk or run, find stairs to climb, curbs to balance on, hang from a tree branch, take a different path and walk through the woods, use a park bench for lunges, do some crunches or push-ups, and bring a ball and play soccer. These are just some things that help you stay active and keep your workouts fun and interesting. 

7. Turn your kitchen into a gym

Countertops make a great pushup option while waiting for the water to boil. Next, use a chair and do squats while waiting for the microwave to finish. For both exercises, do them in slow moooootion. This way, they’re more effective and work your upper body, lower body, and core. 

Use a hand mixer instead of an electric one that will strengthen your upper body. Shovel snow (make sure you engage your core and lift the shovel with your knees bent) and have fun outside with the grandkids helping. Want a stronger core?

Check out my 5 Tips For A Strong and Lean Core For Women Over 50 and get more ideas. 

So there you have 7 simple ways to sneak in exercise during the holidays, and you still can sneak the cookies too. But most of all, think about all the fun you can have with the people you love.