The holiday season is a time for celebration, reflection, and cherishing moments with family and friends. Whether you’re celebrating Eid al-Adha, Christmas, New Year’s, or any other holiday, it’s easy to lose sight of your health and fitness goals amidst the festivities.
For men over 40, maintaining an active lifestyle during the holiday season is crucial for both physical and mental well-being.
While shorter days, busy schedules, and the temptation of delicious meals may make it challenging to stay on track, there are several ways to incorporate physical activity into your holiday celebrations.
By making a few simple adjustments and involving your loved ones, you can enjoy the holidays without compromising your health.
The importance of staying active
Numerous studies like the research paper by Rolando G. Díaz-Zavala from the Department of Chemical and Biological Sciences, University of Sonora, Mexico have shown that weight gain during the holiday season often isn’t reversed in the following months, leading to long-term weight gain and potential health issues.
Obesity and related conditions, such as diabetes and cardiovascular disease, are growing concerns in many communities. By prioritizing your health during the holidays, you can set a positive example for your family and reduce your risk of developing these conditions.
Quick workouts for a busy person
Even with a full schedule of holiday activities, there are still ways to incorporate short, effective workouts into your day. High-intensity interval training (HIIT) can be just as beneficial as longer, lower-intensity workouts, making it an ideal option for busy holidays.
Try this quick, 4-minute Tabata-style workout:
• Burpees with push-ups for 20 seconds, rest for 10 seconds
• Tuck jumps for 20 seconds, rest for 10 seconds
• Mountain climbers for 20 seconds, rest for 10 seconds
• Spiderman push-ups for 20 seconds, rest for 10 seconds
• Repeat the circuit twice
If you have a few extra minutes, consider adding a third circuit or trying a stair workout. Sprint up the stairs, walk or jog back down, and repeat, adding in exercises like push-ups, burpees, and jumping jacks at the top of the stairs. Just a few minutes of intense exercise throughout the day can significantly improve your cardiovascular health.
Involving your family in physical activity
The holiday season is a time for family bonding, and what better way to do so than by engaging in physical activity together? Create an at-home circuit workout and challenge your loved ones to see who can complete the most reps. Demonstrate proper form and emphasize the importance of quality over quantity, especially for younger family members.
A sample family-friendly workout circuit could include:
• Push-ups
• Jump rope
• Air squats
• Tricep dips
• Side-to-side hops
Perform each exercise for 30 seconds, rest for 30 seconds, and then move on to the next exercise. After completing the circuit, rest for 1 minute and repeat 1-2 times. This 10-15 minute workout is an excellent introduction to interval training and can help boost cardiovascular and strength gains for the whole family.
Making healthy dietary choices
In addition to staying active, making mindful food choices during the holidays can help you maintain your health goals. Opt for lean proteins, such as grilled meat or fish, and fill your plate with plenty of fruits and vegetables.
When indulging in traditional dishes, practice portion control and savor each bite. Remember, it’s okay to enjoy your favorite holiday treats in moderation.
Conclusion
Staying active and healthy during the holiday season may require a bit of extra effort, but the benefits are well worth it. By incorporating quick workouts, involving your family in physical activity, and making mindful food choices, you can celebrate the holidays without sacrificing your health and fitness goals.
Remember, consistency is key. Don’t be too hard on yourself if you miss a workout or indulge a bit more than planned. Focus on enjoying the festivities, cherishing time with loved ones, and maintaining a balanced approach to health and wellness.
By doing so, you’ll be setting a positive example for your family and community, ensuring that you can continue to celebrate your favorite holidays for years to come, whether it’s Eid al-Adha, Christmas, New Year’s, or any other special occasion.
