By Kurt Dusterberg | Photos Courtesy of Mega Workout |
For many of us, the holidays are the busiest time of the year. We’re pulled in different directions for family gatherings, parties, and celebrations. But all of those commitments can take a toll on our well-being. It’s easy to neglect healthy routines and put on a few pounds.
With a bit of thoughtful planning, November and December don’t have to be a fitness disaster. Both eating patterns and exercise routines play critical roles in weight management, so the trick is to stick to what works the rest of the year—as best as you can.
The benefits go beyond just keeping unwanted pounds at bay. The Centers for Disease Control and Prevention (CDC) notes that the benefits of physical activity include reduced short-term feelings of anxiety and better sleep.
As for exercise, it’s only natural to cut some corners during the holiday chaos. But the CDC points out that just a few minutes of moderate-intensity physical activity is beneficial. So take the stairs when you can, and park a bit farther away when you reach your destination. And if you can find a little bit of focus for the next few weeks, you may not need to make a lifestyle change when January 1 rolls around.
Yoga helps with the mind and body
For some people, the holidays are more stressful than they are rewarding. When you combine all the chaos with the temptation to overeat, it can be a difficult one-two punch. That’s where the practice of yoga can provide a variety of benefits.
“The practice of yoga brings about a realization that your peace and happiness doesn’t rely on what’s going on externally,” says Mary Scudella, a teacher and studio manager at Bliss Body Yoga in Raleigh.
The studio offers a variety of classes, including a six-week beginner package. The physical benefits of yoga include increased flexibility and improved muscle strength, but if you’re looking for some peace of mind, that’s part of the practice too.
“So at that holiday party with your family, if you know that uncle Tom is a jerk, then that doesn’t necessarily have to ruin your sense of joy on the inside,” Scudella says. “Because that’s not what joy is really about at its fundamental core.”
Whether you are seeking emotional calm or physical movement this season, a few yoga classes could go a long way. “It doesn’t take many times on the yoga mat to feel the benefits,” Scudella says. “Maybe you choose to overeat or you choose to indulge at a holiday party, but give yourself a little bit of forgiveness and grace in those moments.”
Group setting idea for the long game
Alicia Belle has seen it before—people looking for the holiday quick fix. The owner of Raleigh’s The Mega Workout knows that isn’t realistic. “Certain people say, ‘I wanna do this in 30 days,’” says Belle. “We encourage a little bit longer. Give it three months, then see how it feels.”
Mega offers classes in three exercise formats: Megaformer (a Lagree-certified, controlled workout), Mega Mat (high-rep toning) and Mega Tramp (low-impact cardio). No matter which format people choose, the group setting is a key benefit. “People work out in gyms or boutique fitness studios for the personalized attention, but also for the community,” Belle says. “They want to be pushed in a way where people feel seen and accountable for showing up and working hard.” Belle believes a change in workout attitudes is helping people stick with their routines, something that is especially helpful during the holiday season.
“I think people are thinking that exercise shouldn’t be a punishment,” she says. “It shouldn’t be the countereffect of overindulging, but it should be a pivot in the way we think about movement for wellness. It brings you joy, and ultimately you feel better afterwards. Hopefully you’re moving for the long game and not as a punishment.”
Belle suggests choosing workout methods that are high-intensity, but with low-impact movement. As for the balance between staying active and indulging in holiday goodies, that’s more a state of mind.
“It’s giving yourself grace, knowing that you’re not gonna lose muscle tone by not working out at the top level of your game for two weeks in December,” says Belle, who will open a Cary studio in November. “Be okay with having really excellent days, and days that you could call a bad day.”
Love sweets? Pick your spots
For most of us, the most conspicuous temptation at the holidays is food. From the candied yams and pumpkin pie at Thanksgiving to the Christmas cookies, there are pitfalls throughout the last two months of the calendar. And don’t forget all the occasions where a cocktail is involved.
Stacey Ray, a registered dietitian and certified diabetes care and education specialist, thinks it’s best to be realistic. “It’s sweet treats from here on until New Year’s Eve,” Ray says. “We roll into all the pumpkin stuff and the pumpkin spice lattes, then we have cakes and pies and cookies—until everyone makes New Year’s resolutions and cuts them out.” The solution?
“I think you need to be honest with yourself: What do I really enjoy this time of year?” she says. “Then, what other things can we do to offset the things we’re gonna enjoy this holiday season?”
It’s difficult to be disciplined at every turn, but Ray identifies three areas to exercise good judgement.
• Fancy coffee drinks: “I feel like people should just steer clear of them. They’re so calorie-laden and a sugar bomb. I just wouldn’t waste the calories.”
• Alcohol: “You tend to forget that those calories are piling up. They always say two glasses of water between every alcoholic beverage. That also helps with pacing, and it helps you feel full.”
• Christmas cookies. “They’re small, and before you know it you’ve had four of them. You’re more mindful of the piece of cake or pie because someone’s gonna call you out for a second slice of pie. So I would say no to a cookie tray.” Whether or not you find the self-control to steer clear of holiday sweets, there’s an easy way to make sure you’re doing something positive.
“Continue to walk, particularly after you eat,” Ray says. “It lowers blood sugar, improves insulin sensitivity, and helps with digestion. It’s such an easy thing to incorporate, too.”
