{"id":79237,"date":"2025-12-23T00:00:10","date_gmt":"2025-12-23T05:00:10","guid":{"rendered":"https:\/\/world.edu\/?p=79237"},"modified":"2025-12-23T00:00:10","modified_gmt":"2025-12-23T05:00:10","slug":"no-gym-or-regular-routine-heres-how-to-stay-fit-over-the-holiday-break","status":"publish","type":"post","link":"https:\/\/world.edu\/no-gym-or-regular-routine-heres-how-to-stay-fit-over-the-holiday-break\/","title":{"rendered":"No gym or regular routine? Here\u2019s how to stay fit over the holiday break"},"content":{"rendered":"

\"\"<\/p>\n

The festive season can throw our exercise routines out the window. You might be staying somewhere different, with no access to a gym. Maybe your yoga studio is closed or social sport is on a break. Or you might just be too flat out with social events to find the time.<\/p>\n

For some people, a break from pushing their bodies will be exactly what they need.<\/p>\n

But others will want to keep up the fitness and strength they\u2019ve been working on throughout the year \u2013 and some will crave the mental release.<\/p>\n

Here are some low-equipment, time-efficient strategies to keep you exercising through the break.<\/p>\n

Staying fit<\/strong><\/h4>\n

If you want to stay fit over the festive season,\u00a0walking<\/a>\u00a0can be an easy and effective low-impact way to keep enjoying the health benefits of cardio exercise.<\/p>\n

But how much should you walk? The more steps you take each day, the\u00a0lower your risk<\/a>\u00a0of dying early, from any cause.<\/p>\n

For adults 60 years and older, the benefits plateau around 6,000\u20138,000 steps a day, and for those under 60, at 8,000\u201310,000 steps. So these are good to aim for.<\/p>\n

But people who run a lot or play a sport may be trying to\u00a0maintain<\/a>\u00a0a higher level of cardio fitness over the holidays.<\/p>\n

So, say you have been including brisk walks, running or high-intensity interval training into your routine.<\/p>\n

You can reduce the number of sessions (for example, from five to two sessions a week) and\/or how long they last (for example, from 40 minutes down to 20 minutes).<\/p>\n

But to maintain your fitness, it\u2019s key to push to the same intensity as normal when you do train.<\/p>\n

You can also try\u00a0cardio exercise snacks<\/a>. These are short, high-intensity workouts, typically less than ten minutes. But they\u2019ve been shown to enhance cardio fitness.<\/p>\n

There is\u00a0evidence<\/a>\u00a0even five minutes or less of high-intensity interval training \u2013 where you work hard for 30 seconds and then rest for 30 seconds \u2013 can still improve cardio fitness.<\/p>\n

Another\u00a0recent study<\/a>\u00a0found one minute of vigorous physical activity has the same health benefits as 4\u20139 minutes of moderate activity, and up to 153 minutes of light exercise.<\/p>\n

So even a tiny \u201csnack\u201d is worth doing, if you\u2019re able to exercise at a high intensity.<\/p>\n

Keeping strong<\/strong><\/h4>\n

For those who want to build or maintain muscle strength, small bouts of body weight training can work as\u00a0resistance exercise snacks<\/a>\u00a0\u2013 a similar idea to cardio snacks.<\/p>\n

These involve using your body for resistance rather than gym equipment. So they are lower intensity, but you do them more often (most days or even every day).<\/p>\n

A suggested\u00a0approach<\/a>: do just 1-2 exercises per muscle group and 1\u20132 sets per exercise. Do this for up to 15 minutes at a time, in five to seven sessions a week.<\/p>\n

Below is an example workout which can be completed as a circuit at home or the local park. Be sure to include a warm-up and cool-down either side of the workout.<\/p>\n

\"\"

You can build a full body workout with these body weight exercises. Joanna Nicholas, CC BY-NC-ND<\/p><\/div>\n

If you already lift moderate to high loads at the gym, and still have access to equipment, you may prefer to try a\u00a0low-volume and high-load<\/a>\u00a0approach.<\/p>\n

This might mean you do just one session a week, and one set of exercises, but you keep the amount you lift the same.<\/p>\n

Maintaining your wellbeing<\/strong><\/h4>\n

Many of us exercise\u00a0because it helps<\/a>\u00a0us de-stress and improves our mental health.<\/p>\n

One\u00a02025 study<\/a>\u00a0pooling the evidence shows people often report better wellbeing on days when they are active, and dips on days they are more sedentary.<\/p>\n

Fitting exercise in during holidays can be tricky. But this period, which can mean more social events and fun as well as\u00a0stress, tension, conflict<\/a>\u00a0\u2013 and for some people, loneliness \u2013 may be when you need it most.<\/p>\n

Activities such as swimming, yoga or walking for 20\u201340 minutes\u00a0can help<\/a>\u00a0to improve mood, anxiety and tension.<\/p>\n

Exercising in a\u00a0calming environment<\/a>\u00a0is also important for reducing stress. So if you can, find somewhere quiet or go outdoors in nature, whether solo or with family and friends.<\/p>\n

Exercise can also be a chance to connect. Research shows for families with younger children,\u00a0being active together<\/a>\u00a0can increase the feeling of involvement and closeness.<\/p>\n

Consider family activities for the break such as bike riding, swimming at the pool or beach, Christmas light walking trials or \u201cexergaming<\/a>\u201d (digital games that involve physical activity) such as Just Dance.<\/p>\n

But it\u2019s OK to take a break<\/strong><\/h4>\n

Regular physical activity is important for health and wellbeing. But it\u2019s possible to become fixated on fitness and for feelings of worry or\u00a0withdrawal<\/a>\u00a0to creep in at the thought of working out less over the holiday period.<\/p>\n

Don\u2019t forget that taking a few weeks off can also be good for you. It allows the body and mind to have a break and recover both physically and mentally from a regular or strict exercise regime.<\/p>\n

Sleep and downtime are vital for\u00a0recovery<\/a>. But you\u2019re more likely to neglect these during busy periods, such as when you\u2019re juggling deadlines and social events in the lead up to the holidays. And you\u2019re more likely to be\u00a0stressed and tired<\/a>\u00a0too.<\/p>\n

Allowing yourself to reduce your exercise commitments, prioritise self-care, and allow more time to rest might be just what you need.<\/p>\n

Seek guidance from your health-care provider and\/or an exercise professional before undertaking a new exercise program.<\/em><\/p>\n

Author Bio:<\/strong> Joanna Nicholas is a Lecturer in Dance and Performance Science at Edith Cowan University<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

The festive season can throw our exercise routines out the window. You might be staying somewhere different, with no access to a gym. Maybe your yoga studio is closed or social sport is on a break. Or you might just be too flat out with social events to find the time. For some people, a […]\n… learn more→<\/a><\/p>","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[109017],"tags":[11765],"coauthors":[11733],"class_list":["post-79237","post","type-post","status-publish","format-standard","hentry","category-health-care","tag-fitness"],"acf":[],"yoast_head":"\nNo gym or regular routine? 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