Cedars-Sinai Blog
Shape Up for the Holidays
Family gatherings, gift-giving, work parties, travel: The (often) stressful, (usually) overindulgent, (sometimes) depressing but (hopefully) joyful holiday season is here again.
How can you keep bringing good vibes and positive energy and avoid some of the season’s pitfalls?
How about … exercise?
Ugh, what?!
Maybe you’re thinking, “This is the one time of year when I can just veg and relax and stuff myself with turkey and stuffing and challah and kugel, and drink eggnog (preferably spiked), and binge Elf and Love Actually, and put off all workouts or runs or physical effort of any kind until my New Year’s resolutions kick in.”
Here’s the thing—those workouts or runs are great for:
- Relieving stress
- Helping your body deal with all that eating and drinking
- Staying positive and overcoming feelings of depression
- Raising your energy level so you can handle all the holiday craziness
“If you can carve out a little time for yourself and prioritize your health,” said primary care doctor Nataly Akbarshahi, MD, “it’ll help your body and your mental health, and it can go a long way toward making you feel better about yourself, as a whole.”
Nataly K. Akbarshahi, MD
How to Motivate When You’d Rather Vegetate
Tip number one: You don’t have to go it alone.
“If you have family or friends around, sign up for an exercise class together,” suggested Akbarshahi. “Make a routine of something as simple as going on morning walks or hikes together. Dance around your living room to holiday music.”
“Carve out a little time for yourself and prioritize your health.”
How Much Do I Have to Do?
An hour of cardio and strength training at the gym is great, but not required. The National Institutes of Health (NIH) recommend at least 150 minutes of moderate intensity—or 75 minutes of vigorous intensity—exercise a week. They also say that “bouts of moderate-to-vigorous physical activity promote health benefits regardless of the duration.”
In other words, every little bit helps.
“If you’re going shopping,” said Akbarshahi, “park a little farther away from the store and get a little walk in.”
The most important thing, she says, is to get your heart pumping with some cardio or aerobic exercise. She suggests:
- Running (go slow if you’re new to this), walking or dancing
- Getting on a treadmill (adding some incline provides a little bit of resistance training, too)
- Using an elliptical machine
And then add some resistance training, even with just some small dumbbells at home.
How to Keep It Going in the New Year
So many exercise resolutions are made and … not kept.
“If you’re making a New Year’s resolution about exercise, make sure you’re being realistic,” said Akbarshahi. “Set goals you can stick to.”
Buddying up with friends can be a great strategy.
“You can share goals and motivate each other. Maybe even have a little healthy competition.”
And put exercise in your schedule. Make it part of your routine, not just something you do when you feel like it.
Happy sweaty holidays!
The demands of the holidays can sometimes be overwhelming and put a damper on your celebrations. If you or a loved one need support this time of year, our online CS Community Resource tool can connect you with comprehensive resources in your area, anywhere in the U.S. Find help with childcare, food, housing, mental health, substance use, bills or other free and reduced-cost social services, for a happier holiday season for all.
