During the holiday season, many people spend time with family and friends, enjoy festive meals, and often take a break from their regular routines. Dr. Candace Mason, an orthopedic surgeon at Baylor College of Medicine, offers advice on how to maintain fitness and healthy eating habits during this period.
“Once you get out of your routine, it’s very easy to have an ‘all or nothing’ mentality,” said Mason, who is also an assistant professor in the Joseph Barnhart Department of Orthopedic Surgery. “It’s best to do little things throughout the day to stay active and break up those prolonged sitting times to burn calories.”
Mason suggests that people find activities that fit into their schedules even when busy with holiday shopping or gatherings. She recommends making use of available space at home if going to the gym is not possible.
“After you eat or have a big meal, go for a walk. If you are at a party, make sure you are not sitting down the whole time. Take breaks to stand up and walk around. Try doing quick bodyweight squats or lunges if you have enough space. You might not be able to do the big workouts like you’re used to, but it is something that will help to lower your blood sugar levels and work your muscles,” Mason said.
She also encourages involving family and friends in physical activity as a way to stay motivated. Short walks lasting 10 to 15 minutes can be effective for maintaining fitness during the holidays. Other options include bike rides or runs, as well as using resistance bands for strength exercises.
“Put the bands on your legs and do some bicep or tricep curls for your upper body. Lunges and squats are great for your lower body strength and using the big muscle groups in your legs,” said Mason.
Alongside exercise, Mason advises paying attention to portion sizes when eating festive foods. She suggests splitting desserts such as cookies or brownies in half and saving part for later instead of consuming them all at once. Drinking water instead of high-calorie beverages like eggnog or hot cocoa is another recommendation.
“You don’t want to drink your calories. Between meals, be sure to drink water. Prioritize drinking water to balance all of the sugary drinks you might consume,” Mason said.
