Choosing a Healthy Holiday

Written by Branda Polk

With the hectic Christmas season approaching quickly, one might be tempted to toss all healthy habits and wellness goals out the window because it’s just easier than fighting the “temptations.”  But, with some intentional planning, you can choose to have a healthy holiday season and prepare yourself for the healthiest of new years. 

As you begin, identify the challenges to your healthy lifestyle you will face. While food temptations come to mind, include scheduling issues, travel, parties, shopping, relationships, and even weather conditions that may limit your options or interfere with your wellness habits. Identifying these challenges will allow you to plan options ahead of time.

Create a plan that includes your objectives for the holiday season. Establish a weekly guideline for your minimum exercise sessions and a basic healthy eating outline. Include goals that involve serving others and focusing on Christ through the season. Setting these goals ahead of time will allow you to make the most of the holiday season without missing its true meaning and focus. To reduce the stress on yourself, choose to maintain your fitness level or weight during the holidays. Forward progress can begin again with the New Year.

After identifying the challenges and objectives for your holiday plan, the next step is to implement a healthy holiday strategy applying the three key components of fitness – cardio-respiratory (heart) health, strength and flexibility. Write ideas for each area on your holiday plan.

Heart Healthy Holidays
Plan to do cardio-respiratory activities (walking, jogging, fitness classes, etc.) several times a week, but be realistic. The holidays are a special time and not everyone will have the same level of focus and commitment to fitness. Choose shorter, higher intensity workouts and lifestyle activities to keep your fitness level up. Take a brisk walk. Do 15-20 minutes of a fitness video. Park a long way from the entrance of the mall and briskly walk to the door. Any activity is better than no activity.

Keep your eating heart healthy by choosing healthy options. Eat breakfast daily. Avoid skipping meals. Keep healthy snacks and bottled water with you to avoid fast food stops. Eat a healthy, hearty snack before going to a party. Enjoy your favorite foods intentionally but in the right portions. Choose your food for high energy and health instead of emotional comfort or stress relief.

Choose to keep your heart involved in the holidays by honoring yourself and others. Instead of spending so much money on those you love, give the gift of time. Choose to gift yourself with some time to reflect and relax. Keeping yourself and others emotionally healthy is a long-lasting, priceless gift.

Stay Strong
For muscle strength and endurance, strength train two to three times a week. However, this is not the time to increase your training schedule. Maintaining strength can be accomplished in one or two sessions a week. Or, choose to use time-efficient workouts like circuit training to cut your time in the gym. Use weights at home hitting the major muscle groups and purchase resistance tubing for strength work while traveling. 

As important as physical strength is, your emotional and mental strength are important as well. Choose to be strong and stick to your personal convictions without compromising for the sake of others. Choose to say “no” when necessary to reduce your stress level and increase your time with those closest to you. Choose to honor God with your holidays. “Be strong and courageous.” (Deuteronomy 31:6)

Be Flexible
To keep full range of motion in your muscles, perform simple stretches every day. If possible, carve out time for longer relaxation and stretching sessions in a class format. These slower, more methodical sessions will allow your body and mind to slow down and reduce stress.

Flexibility may be one of the greatest assets you possess during the holidays. Instead of creating stress by aiming for 100 percent healthy choices, intentionally choose to give yourself a margin. Try shooting for 80 percent healthy choices and 20 percent intentional indulgence. With intentional, mindful time set aside for those special treats or time splurges, you will be more likely to thoroughly enjoy your choices without guilt or over-indulgence. 

After the holiday season has concluded, ask yourself: “Did I enjoy this Christmas time?” The worst answer you could give is “no.” You can always return to exercise classes and activities but you can’t recover time lost with those you love or miss happy moments consumed with guilt and misery. Set your primary goal to honor God, celebrate Christ and enjoy the people you love. That’s a healthy holiday!

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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