Staying on track over the holidays
The holiday season is filled with family gatherings, festive meals, and often, a break from your normal routine. While the celebrations bring joy, they can also make it challenging to stay on track with your rehab and exercise goals. Whether you're recovering from an injury or trying to maintain a fitness routine, it’s easy for consistency to slip during this busy time of year (& that’s okay!)
It’s important to have grace with yourself during the holidays because, let’s face it, life happens. You deserve to enjoy holiday meals, celebration, and rest. However, with some thoughtful planning and a few simple strategies, you can navigate the holidays without completely derailing your progress.
Here are seven tips to help you stay on-track without stressing yourself out over it.
1. Set Realistic Expectations
The holiday season comes with its own set of demands—travel, social events, and family obligations. Understand that your normal routine may shift during this time, and that’s okay! The key is to set realistic expectations for what you can accomplish. Instead of aiming for perfection, focus on maintaining consistency.
Adjust Your Goals: If you usually exercise five days a week, aim for three or four during the holidays. If your rehab exercises take 30 minutes, break them up into shorter sessions. The goal is to stay active without putting pressure on yourself to follow your routine exactly as you do during non-holiday months.
Focus on Maintenance: During the holidays, it’s okay for your goal to simply be to maintain your current progress, rather than pushing for major improvements. This mindset helps reduce stress while still keeping you accountable.
2. Make a Plan in Advance
Planning ahead is one of the most effective ways to stay on track with your exercise and rehab routine during the holidays. Having a clear plan helps you prioritize your goals and fit them into your schedule, even when things get hectic.
Schedule Your Workouts: Look at your calendar and identify where you can fit in workouts or rehab sessions. Try to stick to the things you schedule. Whether it’s a morning workout before the family wakes up or a quick rehab session in the evening, having set times makes it easier to stick to your routine.
Pack for Success: If you’re traveling, make sure to bring the necessary equipment for your rehab or workout routine, such as resistance bands, a yoga mat, or portable weights. Planning ahead ensures that you’re prepared, no matter where the holidays take you.
3. Incorporate Short, Effective Workouts
Time is often limited during the holiday season, but staying active doesn’t require long, drawn-out sessions. Short, high-impact workouts or rehab exercises can be just as effective, especially when consistency is the goal.
Opt for Shorter Sessions: If you can’t commit to a full hour, try 10- or 15-minute mini workouts. High-intensity interval training (HIIT), bodyweight exercises, or even a brisk walk can give you a good workout in a short amount of time.
Break Up Your Rehab Routine: If you’re working through physical therapy exercises, break them up into smaller, manageable segments throughout the day. You don’t need to complete all your exercises in one sitting—spread them out to fit your holiday schedule.
4. Stay Active in Festive Ways
The holiday season offers plenty of opportunities to stay active without needing a structured workout. Engaging in fun, festive activities can help you sneak in exercise while enjoying time with family and friends.
Go for a Walk: After a big holiday meal, suggest a family walk around the neighborhood. Walking is an excellent way to stay active without putting stress on your body, and it helps with digestion too!
Holiday Games and Sports: If your family enjoys sports or games, join in! Whether it’s a game of touch football, ice skating, or simply playing with the kids, these activities keep you moving and having fun at the same time.
Active Errands: Holiday shopping or decorating can be physically engaging. Turn these activities into mini workouts by parking farther away, taking the stairs, or even doing some light stretching while waiting in line.
5. Stay Accountable with Support
It’s easy to let your goals slide during the holidays if no one is holding you accountable. Staying connected with a support system, whether it’s a workout buddy, physical therapist, or family member, can help you stick to your routine.
Involve Family or Friends: Invite a family member or friend to join you in your exercise or rehab routine. Having someone else involved makes it more fun and ensures you’ll have a reason to stay committed.
Check-In with Your Physical Therapist: If you’re in rehab, maintain communication with your physical therapist during the holidays. They can help you adjust your exercises to fit your schedule and provide tips to stay on track. Even virtual check-ins can keep you accountable.
6. Prioritize Movement Over Perfection
If you find yourself pressed for time or unable to complete your usual workout or rehab session, don’t let it discourage you. The goal is to keep moving, even if it’s in small ways. Prioritizing movement over perfection helps reduce the pressure to perform and keeps your momentum going. Remember, movement is medicine!
Every Little Bit Counts: If all you can manage is a 10-minute stretch or a quick walk around the block, that’s still progress. Any movement is better than none, and it keeps you in the habit of staying active.
Be Kind to Yourself: The holidays can be stressful, so give yourself grace if you miss a workout or have to adjust your rehab routine. Instead of focusing on what you didn’t do, celebrate the fact that you’re making an effort to stay active.
7. Balance Indulgence with Health
The holidays are often filled with rich foods, festive drinks, and indulgent desserts. While it’s important to enjoy the season, balance is key to staying on track with your health goals.
Practice Portion Control: You don’t need to skip your favorite holiday treats—just enjoy them in moderation. Focus on savoring your food, eating slowly, and listening to your body’s hunger and fullness cues.
Stay Hydrated: Amidst the indulgent meals and festive drinks, don’t forget to stay hydrated. Drinking water helps with digestion, keeps your energy levels stable, and can prevent overindulgence.
Keep a Routine: Try to maintain some aspects of your normal routine, whether it’s starting your day with a healthy breakfast or sticking to regular meal times. Consistency with your habits can help you stay grounded during the holiday chaos.
In Conclusion
The holidays don’t have to derail your rehab or exercise goals. By setting realistic expectations, planning ahead, and focusing on movement rather than perfection, you can stay active and make progress even during the busiest season of the year. Remember, it’s all about finding balance and incorporating fitness into the holiday fun.
Need help staying on track during the holidays? At Venture Physical Therapy, we offer personalized physical therapy and fitness programs that can keep you moving through the holidays and beyond. Contact us today to learn how we can support your goals!
