The Benefits of Staying Active During the Holidays

Even when armed with the best tips for the holidays, the “most wonderful time of the year” can still be stressful. Studies report that 89% of people report seasonal stress stemming from concerns such as finances, connecting with loved ones, family tensions, and other factors. (1) Rather than letting the anxiety ruin your celebrations, there are ways to combat it with a tactic we at BarBend cherish no matter the season — fitness!

Holiday fitness doesn’t have to entail a themed workout or festive meal prep (unless you want to) but instead focuses on simply keeping yourself moving throughout the season. The benefits of staying active during the holidays include endorphin boosts, improved mood, schedule efficiency, and (of course) stress relief. We spoke to a licensed mental health counselor and an MD to outline some of the best perks of keeping your training on the nice list this season, and how these activities can bring a smile back to your regimen in between shopping sprees and family gatherings.

Benefits of Holiday Fitness

• Creates Endorphins
• Relieves Stress
• Reduces Depression and Anxiety
• Generates More Energy
• Reduces Fatigue and Produces Better Sleep
• Improves Your Mood
• Increases Self-Esteem
• Improves Social Connections
• Keeps You Grounded by Sticking to a Routine

Creates Endorphins

Dr. Ras Dasgupta, MD, an ABIM Quadruple board-certified physician and our expert contributor, states, “Endorphins are produced by the hypothalamus and pituitary gland when the body experiences pain or stress, helping to reduce pain and create a feeling of well-being.” One of the main activities that signals the release of endorphins is exercise, with studies indicating that increased beta-endorphin concentrations during training can generate psychological and physiological changes, including altered pain perception and improved mood. (2) This lends itself to the positive relationship between exercise and mental health.

As such, getting your body moving during the holiday season can be excellent for keeping spirts high during the stressful rat race. There are plenty of opportunities to become overwhelmed with shopping, cooking, and social responsibilities. So, try to place some emphasis on your fitness routine this time of year, even if you just view it as an escape.

Plus, your exercise routine doesn’t need to be a traditional grind in the gym or multi-mile jog — take advantage of the time of year and schedule some fun activities like sledding, ice skating, or a family walk before the big feast. No matter the routine, we’re sure those endorphins will put a smile on your face.

Relieves Stress

You know that bliss you feel post-workout during muscle recovery sessions? That’s no coincidence. In addition to the rush of endorphins resulting from activity, licensed mental health counselor Lauren Rigney tells BarBend, “Staying active helps to lower cortisol and can get your nervous system to calm down.” (2) During the holiday season, this effect can be extremely helpful in getting you back to a balanced state, especially when it seems stressful situations are behind every door of the advent calendar.

If you feel overwhelmed by the hustle and bustle of the season, perhaps the best thing is a quick home workout with your best home gym setup. Divert your focus toward your fitness goals rather than your holiday tasks — even just for a few minutes — and allow yourself to destress while also remaining productive. With your stress now relieved, you can go back to your duties with a clear head and more attentiveness.

Reduces Depression and Anxiety

Keeping your regular exercise routine rolling into the new year can be just as beneficial for your mental well-being as it is for your physical health. Escaping for a training session can help you shift focus for a bit, giving your brain a reprieve from the stressors that can come from the holidays.

“Holiday-related stress can come from social obligations, increased family time, financial stress, and end-of-year work commitments,” notes Lauren Rigney, a licensed mental health counselor and our expert contributor. “Staying active provides a break from the holiday rush and allows you to have a singular focus while working out.” Studies back up this claim, stating that physical activity and exercise can be protective against the symptoms of anxiety. (3)

[Related: Resistance Training Helps Anxiety & Depression]

Regular exercise during the holidays can also be viewed as a gift to yourself after accomplishing a goal or task. Just finished your shopping list? Schedule that group class you’ve been wanting to attend. Got the decorations up and organized? Take a well-deserved break by walking the neighborhood. Need to realign after dealing with a certain family member everyone seems to have? Fit the best yoga poses for beginners into your daily routine. Trust us — your body and mind will thank you.

Generates More Energy

In addition to serving as a stress reliever, working out and training can also be a boon o your energy levels. While this health benefit may seem contradictory in theory, Harvard Health notes that increased physical activity can help your body produce more mitochondria in muscle cells, leading to a larger energy supply. (4) So, while you may perceive that midday gym session to be a detriment to your energy stores before an evening holiday party, the results are actually the opposite.

Of course, there are some workouts that will likely leave you tired and wanting some rest — we wouldn’t recommend an intensive HIIT workout right before entertaining a bunch of family members *unless you know it’ll be a huge source of stress relief for you). But having a scheduled session within your daily regimen can help keep energy flowing positively throughout your seasonal tasks and responsibilities.

Reduces Fatigue and Produces Better Sleep

The holiday rush can leave you drained, but ironically, the stress and potential anxiety from finances, social responsibilities, and more can leave you tossing and turning at night. The result? Poor sleep. Getting active throughout the holiday season can help you improve your slumber and manage fatigue levels, keeping you energized during the day and well-rested at night.

According to Lauren Rigney, a licensed mental health counselor and our expert contributor, regular exercise can help lower cortisol levels and allow your nervous system to calm down. (2) This, in turn, can help you fall asleep more efficiently, giving you the best gift possible this time of year — a good night’s rest. In terms of which activities can be best for sleep quality, studies indicate that regular, moderate-intensity workouts can be the most effective, while high-intensity physical activities (particularly in the evening or close to bedtime) may lead to difficulty sleeping. (5)

Improves Your Mood

Sure, the consensus may be that the holidays are designed to put you in a good mood through tasty treats and holiday parties — but our spirits can be quickly worn down due to the stress that comes with managing all these events and responsibilities. One of the biggest reasons staying active with holiday workouts during this season can be a boost to your overall health is, simply, that it’s a great way to enhance your mood.

Lauren Rigney, a licensed mental health counselor and our expert contributor, explains: “Make time for yourself to move! It provides a break from the holiday rush and allows you to have a singular focus while being active. It helps to ease tension and boost your mood through increased endorphin and dopamine release.” This mood enhancement can also translate into your holiday festivities, allowing you to better enjoy your time spent with others, the delectable dishes, and everything in between.

Increases Self-Esteem

While staying active during the holidays can help you manage the season, there is a pretty good payoff to the practice, as well — better health and wellness. Keeping an active lifestyle during the rush of parties, dinners, gift exchanges, and shopping sprees can help you maintain progress toward your fitness goals. By the end of the season, you can be significantly closer to your aspirations, giving you a boosted sense of accomplishment and self-esteem.

Using holiday fitness as a self-care practice has also been linked to better mental health overall. Studies report that high self-esteem can help buffer the negative effects of stress and anxiety. (6) So, while those back squats, bench presses, and afternoon walks may be viewed as an escape from the holiday grind, they are inherently working to help craft a better you both physically and mentally, too.

Improves Social Connections

It may seem as if we’ve framed holiday fitness as a means to get away from the season, but that doesn’t mean your physical activity needs to be a solo mission. You can definitely add your friends and family members to the roster for a given event. Lauren Rigney, licensed mental health counselor, tells BarBend, “Work out or set goals with friends. Accountability to others is a great way to stay motivated.”

Giving your training a bit of a social vibe can be tricky, though, especially if you’re trying to fit a workout into everyone’s schedule. Thankfully, there are other ways to stay connected to loved ones without physically meeting up. Some of the best workout apps allow you to compete against connected colleagues in ongoing challenges without ever training side by side. You can also take part in digital live fitness classes together if traveling to a studio is less ideal for everyone’s time. The point of emphasis lies on the connection itself, rather than the physical proximity of your training partners. 

And even if you do prefer sweating it out alone, remember that the more alone time you have to recharge, the more present you may be able to be when it’s time to be with people.

Keeps You Grounded by Sticking to a Routine

Adding some movement — whether bodyweight exercises, resistance training in a gym, a cardio session, or other activities — to your schedule can also be a good way to stay grounded and regimented throughout the holidays. We know your schedule can be hectic between the last-minute social gatherings and the doorbuster sales (like the best Black Friday and Cyber Monday fitness sales). Giving your day a little more consistency can help keep things stable and manageable from a stress standpoint.

Lauren Rigney, a licensed mental health counselor and our expert contributor, suggests that you actually place your weekly workout schedule in your calendar. “If the time is blocked, it is easier to follow through on it. It can also provide you with a routine which gives you a rhythm to your days during a time when there are plenty of obligations that pop up often to disrupt your rhythm,” she states.

Bonus: Get More From Going Outside 

Given the cold weather associated with the holiday season, it can be reasonable to picture holiday fitness as an indoor endeavor atop, say, some of the best treadmills and exercise bikes. However, studies report that getting outside can have a positive impact on mental health and well-being. (7) Plus, there are multiple methods to enjoying the wintertime atmosphere. “Walking, jogging, biking, and hiking can get you outside,” notes Lauren Rigney, LMHC. “Being in nature also helps with stress reduction.”

Outdoor activities around the holidays can also put you in the spirit of the season. Ice skating, sledding, building snow people, and other events are fun and can serve as a form of physical activity. Just remember to bundle up beforehand.

General Tips

OK, so we’ve outlined why staying active during the holiday season can be beneficial, but how do you go about getting some movement (and maintaining exercise) day in and day out? Here are some general tips to remember when looking to get some activity on your plate this season: 

• All Movement “Counts”: “Any exercise is good exercise,” notes Lauren Rigney, licensed mental health counselor and our expert contributor. “Understand you can work out from home, anytime. You don’t need fancy equipment when you can exercise using your own body weight. Five minutes of physical activity is better than zero.”
• Mix Up Your Activity: Don’t be afraid to forgo traditional exercise modalities featuring the best home gym essentials. Take advantage of the wintertime atmosphere and schedule activities like sledding, ice skating, and other holiday festivities.
• Stay Hydrated: Keep your best water bottle on hand and stay hydrated throughout your excursions. (8) 
• Prioritize Nutrient-Dense Foods Along With Holiday Treats: Try your best to not overindulge on holiday treats by planning ahead and setting limits for yourself. Overindulgence can also be avoided by snacking ahead of time on nutrient-dense foods like lean protein, fruits, and vegetables.
• Invite Others: Give your daily fitness some company by adding friends and family members to your ensemble. Find a time to meet up for a workout or use digital apps and trackers to bring a communal spirit to every session.

Final Takeaways

It may feel as if the holidays are a stressful time of year with countless responsibilities to tend to. While the season can be demanding and stressful, you can minimize the anxiety by simply taking care of yourself and scheduling some regular physical activity. Not only can this exercise serve as a means to get away from the holiday hustle and bustle, but it can also give your mind a break and a chance to recharge. You may leave with a bigger sense of balance, making you happier, more energized, and more capable of enjoying the festivities.

Holiday fitness doesn’t need to be an individual activity, either. There’s plenty of room to get your friends and family involved through group workouts, social walks, and more. Yes, the holiday rat race can be a chore in itself, but scheduling a break to break a sweat can make the social events, family dinners, and decorating protocols all the merrier.

Holiday Fitness FAQs

References

1. Bethune, S. (2023, November 30). Even a joyous holiday season can cause stress for most Americans. American Psychological Association. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
2. Harber, V. J., & Sutton, J. R. (1984). Endorphins and exercise. Sports Medicine, 1(2), 154–171. https://pubmed.ncbi.nlm.nih.gov/6091217/
3. Kandola, A., & Stubbs, B. (2020). Exercise and anxiety. Advances in Experimental Medicine and Biology, 345–352. https://pubmed.ncbi.nlm.nih.gov/32342469/
4. Golen, T., & Ricciotti, H. (2021, July 1). Does exercise really boost energy levels?. Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels
5. Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M., & Alharbi, A. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC10503965/
6. Henriksen, I. O., Ranøyen, I., Indredavik, M. S., & Stenseng, F. (2017). The role of self-esteem in the development of psychiatric problems: A three-year prospective study in a clinical sample of adolescents. Child and Adolescent Psychiatry and Mental Health, 11(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC5747942/
7. Pearson, D. G., & Craig, T. (2014). The great outdoors? exploring the mental health benefits of Natural Environments. Frontiers in Psychology, 5. https://pmc.ncbi.nlm.nih.gov/articles/PMC4204431/
8. Liska, D., Mah, E., Brisbois, T., Barrios, P. L., Baker, L. B., & Spriet, L. L. (2019). Narrative review of hydration and selected health outcomes in the general population. Nutrients, 11(1), 70. https://pmc.ncbi.nlm.nih.gov/articles/PMC6356561/

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