Here we go again – that time of year when the schedule gets crazy, your daily routine goes out the window, and everyone is tempted to eat all the things! What follows are our top tips to get you through the holidays with less stress and more energy. Use these Happy, Healthy Holiday Tips so this season goes off without a hitch.
Traveling for the holidays can really change up the availability of workout equipment, or even the availability of outdoor activities, depending on where you go. Just because you don’t have a gym or sunshine, however, doesn’t mean you can’t practice healthy movement. Substituting your regular workout with some light mobility or a bodyweight strength circuit can be really beneficial not only for your muscles, joints, and cardiovascular system, but also for your energy levels and mental state.
Try these out for a mobility routine, particularly after a long flight or car ride:
- Cat camel https://www.youtube.com/watch?v=yAbk6d71E6E
- Rock-backs https://www.youtube.com/watch?v=WLm_TsSbObw
- Open book https://www.youtube.com/watch?v=SP3DAU_ky1w
Here’s a quick bodyweight/no equipment strength circuit for those days you’re stuck inside with only 15 minutes to yourself.
Repeat 2-3 times, 10-15 repetitions each!
- Side plank leg lift https://www.youtube.com/watch?v=fdODAWKfEuk
- Bear crawls https://www.youtube.com/watch?v=o8uDROnQdnc
- Bridge with march https://www.youtube.com/watch?v=g6ylxFbKyvk
- Plank shoulder tap https://www.youtube.com/watch?v=zdKV7KEzfw4
- Squat https://www.youtube.com/watch?v=IO2PKt1KilM
Try to utilize this time to catch up on sleep! Traveling, shopping, and managing plans can take more out of you than you realize. Allow yourself to stay up chatting with family and friends, but not at the expense of your health – also allow yourself to sleep in or take naps if needed. Do your best to get 7-8 hours of sleep each night. It can be helpful to decrease time on your phone 1-2 hours prior to bed and do the best you can to establish a nighttime routine, even if you’re staying somewhere new for a few days or weeks.
Happy, Healthy Nutrition
This can be a source of stress for a lot of us. Keep in mind that no one ever completely threw away their happy, healthy goals by having an extra cookie or two during the holidays. It’s all about consistency over time – and that includes letting yourself live a little, especially this time of year. Have the cookie, enjoy it, and move on. With that said, the holidays don’t need to be used as an excuse to eat ALL the cookies – moderation is important and will allow you to enjoy yourself without the guilt and anxiety that can accompany overdoing it.
As with nutrition, if it’s something you enjoy, allow yourself a beverage or two without being overcome by guilt. Keep in mind that this can impact your recovery from workouts as well as sleep, however – so moderation is key!
Ultimately, the name of the game is letting yourself rest, recover, and enjoy quality time with loved ones. Have a happy, healthy holiday from DPT!
Feature image: https://spinalvitality.com/2019/12/27/3-steps-to-an-amazing-holiday-season/running-santas-2/