So, here we are.

The festive season is well-and-truly upon us.

And for many people, holiday periods are jam-packed with social events, time away from home, and of course some over-indulging.

All of which can throw a big spanner-in-the-works for even the most solid of exercise routines.

This poses the question:

How can you navigate this busy festive period to help you start 2025 fit and strong?

The answers are simpler than you may think.

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First, it’s ok to take a break

It’s a regular exerciser’s worst nightmare:

The idea of doing little to no exercise for even short periods of time.

And for those who struggle to be active regularly, busier holiday periods can now make the task seem impossible.

But the reality is, short periods of little to no exercise will probably have minimal impact on your fitness.

This is especially true when you think of exercise as a lifelong game, not a short sprint.

It matters far less what you do over a few weeks than what you average over months to years.

Studies like this show drops in fitness with short breaks from exercise can be quickly regained when training resumes—which may have something to do with the concept of “muscle memory”.

So don’t worry if you can’t be as active as you’d like during this holiday season.

The most important thing is to limit the length of time without regular activity—and get back to a consistent routine as soon as you’re able to.

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Even small amounts count

If you can do some activity over the holiday period, it’s worth remembering even small doses can maintain your fitness.

The science tells us:

• Endurance performance could be maintained with as little as 2 sessions per week (13-26 minutes per session) for up to 15 weeks
• Strength and muscle size can be maintained with as little as 1 session per week and 1 set per exercise for up to 32 weeks

In both cases these numbers were contingent on exercise intensity being similar during a period of reduced training.

This means if you can maintain intensity in your workouts, either by training at similar heart rates or lifting similar loads, the amount of exercise needed to avoid a drop in fitness is quite small.

So lowering your expectations to doing even small doses of exercise during holiday periods can help you maintain not just your fitness, but a sense of consistency as well.

Remember: something always trumps nothing.

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Find simple alternatives

A key challenge with exercise during holiday periods of limited access to facilities and equipment.

This is particularly relevant for resistance training, where heavy weights or machines are less accessible when you’re away from home—or just busier than usual.

But we should remember resistance training works even with minimal to no equipment.

Even lifting with:

• ​Lighter weights
• Resistance bands​
• Or bodyweight alone

Can all improve—or at least maintain—muscle size and strength.

And don’t discount the benefits of a simple walk either—particularly to curb glucose spikes around meals.

Finding ways to do the simple things often can help you avoid excessive inactivity during holiday periods.

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Make it social (and fun)

Staying active over the festive period doesn’t have to look or feel like exercise, either.

So consider ways you can fit in some movement with family or friends.

This could include things like:

Outdoor activities: Keep active with nature walks, beach games like volleyball or frisbee, or for those in the Northern Hemisphere—snow activities such as skiing or sledding.

Active games: Organise some casual soccer, basketball, or tennis. Or set up backyard games like badminton, tug-of-war, or even a scavenger hunt for the kids (and adults too).

Make it fun: Get the family involved in a home dance party (holiday theme optional), some fitness-based relay races, or set up an obstacle course in your backyard or living room.

All movement counts—even if it doesn’t feel (or look) anything like your usual training regime.

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Holiday periods can pose a serious challenge to exercise routines.

But in many ways, the key aspects remain:

Find ways to do simple activity as often as possible.

And even if things don’t go to plan, taking a short break from your training won’t have a big impact in the long run.

So by all means, stay as active as you can this festive season.

But remember:

There’s always time to get back to your routine (or establish a new one) in 2025.

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As always, thanks for being here!

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Until next time,

Jackson

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.