5 Practical tips to stay consistent with movement this Christmas season.
The Christmas season can be a whirlwind of social events, family gatherings, and endless to-do lists. As women over 50, exercise routines are often the first thing to fall by the wayside.
Staying active during the holidays doesn’t have to be overwhelming. With a few strategies in place, you can seamlessly incorporate movement into your holiday activities.
Understanding the importance of exercise as we age.
As we age, our bodies undergo significant changes:
Muscle mass and strength begin to decline in our 30s, with a 3-8% loss per decade, accelerating after 60.
Bone density decreases, particularly after menopause.
Balance issues may arise due to reduced strength, mobility, or eyesight changes.
Hormonal shifts, especially the decrease in estrogen, affect muscle mass, strength, and joint health.
Regular exercise can combat these changes, helping you stay strong, independent, and functional as you age.
Practical tips to keep you moving.
Tip #1: - Exercise first thing in the morning.
The is so much to do during the Christmas season and exercise is the last thing on the to-do-list.
Starting your day with exercise can be a game changer.
Here’s why morning workouts are your best friend during this busy time:
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Frees up your day:
Exercising first thing in the morning frees up your day and evenings for Christmas movies, social activities, and festive celebrations.
Research also suggests that morning workouts reduce the likelihood of obstacles or excuses interfering with your routine.
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Boost your mood:
Outdoor morning exercise significantly improves mood by boosting serotonin levels, helping you start the day on a positive note.
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Support weight management:
Studies indicate that morning exercisers tend to have lower BMI and waist circumference compared to those who work out later in the day.
Exercising between 7–9 a.m. has been found to be particularly effective for weight management, with better fat oxidation and metabolic benefits.
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Enhance brain health:
Morning exercise is also great for your brain.
Studies link it to improved cerebral blood flow, which supports cognitive function and mental clarity throughout the day.
This is especially beneficial as we age.
Source:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7492403/
https://www.healthline.com/health/exercise-fitness/working-out-in-the-morning
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Set a positive tone for your day:
Starting your day with a workout helps establish a proactive mindset, giving you a sense of accomplishment that carries through the day.
It also encourages healthier choices, such as mindful eating and staying active.
Source:
https://www.piedmont.org/living-real-change/5-benefits-of-morning-exercise
Tip #2: - Embrace short workouts.
Who has an hour to spend on working out these days? If you’re pressed for time but want to stay active, consider incorporating short workouts into your routine.
Short, micro-workouts, i.e. anything from 10-20 minutes like High-intensity interval training (HIIT), even Low-Intensity interval training (LIIT) can help if you’re struggling to stay consistent and can be highly beneficial.
They’re effective, manageable, and can make a real difference in your overall health and wellbeing, especially during the Christmas season.
Here’s why: -
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Time efficiency:
HIIT or LIIT can shave shave significant amount of time off your workout. Both of these workouts can be modified to any fitness level, delivering impressive health benefits.
Source:
https://fullscript.com/blog/high-intensity-interval-training
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Weight management:
Short, intense workouts can kick your metabolism into high gear, thanks to the "afterburn" effect, helping you manage your weight more effectively during the festive season.
Source:
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Cardiovascular benefits:
Short bursts of activity are great for your heart.
They can help lower blood pressure, improve heart rate variability, and reduce your risk of heart disease.
Source:
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Accessibility:
The best part? Doing quick workouts can easily be done at home, without a gym or any equipment.
Exercises like triceps dips, push ups, planks, squats and lunges.
Even if you’re not used to exercising, adding brief periods of intense activity to your day can lead to significant health improvements.
Source:
Tip #3: - Incorporate movement into holiday activities.
Active family time: Suggest family activities that involve movement, for example hiking, or swimming pool games like ‘Marco-Polo’ or simply taking a walk after dinner.
Dance parties: Turn on your favorite holiday music and dance with family or friends for a fun way to get moving.
Tip #4: - Use everyday opportunities.
Active chores: Turn household tasks like vacuum cleaning or Christmas tree decorating into mini workouts by adding extra movements, such as squats while moving furniture or picking up decorations.
Walking meetings: If you calls, consider walking around while you chat.
Tip #5: - Stay mindful of your your own needs.
Listen to your body. Pay attention to your mental health and how your body feels. Adjust your activities accordingly. It’s okay to say ‘No’ and take breaks when needed.
Prioritise recovery: Ensure you're also including rest and recovery days to avoid burnout.
“Taking good care of yourself is one of the best things you can do to help others.”
Overcoming holiday challenges
Time management
Break exercises into shorter sessions throughout the day.
Use "exercise snacks" - brief bursts of activity like squats while cooking or calf raises while brushing teeth.
Motivation
Set small, achievable goals to maintain momentum.
Reward yourself for consistency, not just results.
Family commitments
Involve family in your exercise routine.
Use active bonding time like post-dinner walks or morning stretches together.
If you’re looking for a healthy Christmas, here are ‘12 Tips to enjoy Christmas without derailing your health goals.’
Here are ‘12 Doable ways to keep you moving while on holiday.’
The bigger picture
By integrating these strategies into your holiday routine, you can maintain a consistent movement practice that enhances your wellbeing and allows you to fully enjoy the festive season.
Remember, every little bit counts.
Staying active, even in small ways, contributes to your overall health and happiness during this busy time.
Exercise is a vital form of self-care that helps manage stress, improve mood, and boost energy levels.
By prioritizing your health, you're ensuring you can participate in all the festivities. This holiday season, give yourself the gift of movement. It doesn’t need to be perfect or time-consuming; consistency is key. By staying active, you'll feel stronger, healthier, and more present for all the joys the season brings.