How to stay fit in the silly season

Even if you are good throughout the year, sticking to your healthy fitness and eating routines, the Christmas and holiday season can throw your routine out the window. Therefore it is easy to feel that you can’t do anything about staying in a healthy state over this period.

Firstly, don’t punish yourself. It is easy for things not to go as planned when you’re out of your usual routine. Being hard on yourself won’t get you anywhere anyway.

So, these are some practical tips you can take going into the silly season:

• What are your non-negotiable fitness/wellness aspects?

You may not be able to do everything, but there may be a few musts that you will do over this period. For me, it is 2 strength training sessions, which will mean that I continue to maintain my muscle mass, which is important to keep my body injury free at work and maintain my metabolism. I ideally perform 3 sessions a week and would also add in a HIIT cardio session to improve my heart health. However, during this time my minimum, non-negotiable, is 2 strength sessions a week.

There is no right or wrong to this, you just need to decide what your minimum is and stick to it during this time

• Even if you fall off the wagon, you are not starting from scratch

Even if you eat too much, drink too much, or don’t exercise as much as you said you would, when you return to your routine, you are not starting from scratch. You may lose some of your fitness and may need to reduce your lifting load or training load at the start, but you will recover and get back on track, it will just take some time.

The mistake in this case would be to firstly give up all together, which means that you will never re-gain your fitness. Or secondly, expect to be back to where you were before you took a break, without taking some time to rebuild your fitness again. It’s okay to reduce your training weights a bit until you gain your strength back again, it will happen again, just not immediately. Going straight back to your previous lifting or training loads will mean that you can injure yourself, which will further slow your progress and slow your recovery even further.

• You can re-start by getting the help of a professional

The re-start of your training may be a good time to seek the help of a professional such as a Physiotherapist, Exercise Physiologist or Well-Qualified Personal trainer. This may even mean that your program gets completely re-vamped so that your outcomes are better than your previous results. This could take your training to the next level. There is nothing wrong with asking for help to get your further on your fitness and wellness journey

 

Want to know more?

If you would like more information or have any questions about the importance of glute strength and how exercise can help improve this please comment below!

Or are you a new client and would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists? Book online, call us on 03 9857 0644 (Kew East), 03 9842 6696 (Doncaster East), 07 3505 1494 (Paddington) or send us an email at admin@mdhealth.com.au

Pelinski da Silveira M, Kamila da Silva Fagundes K, Bizuti M R, Starck E, Rossi R C, Tavares de Resende e Silva D (2020) Physical Exercise as a Tool to Help the Immune System Against COVID-19: An Integrative Review of the Current Literature. Clinical and Experimental Medicine, July 29th, P1-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T.,Nigg, C. R., Salem, G. J., & Skinner, J. S. (2009). Exercise and Physical Activity for Older Adults. MEDICINE & SCIENCE IN SPORTS & EXERCISE, 1510-1530.

Author: Michael Dermansky

Michael has now been working in physiotherapy for over 20 years, since graduating from Melbourne University in 1998 and is even more passionate about getting the best outcomes for clients than he was then. Michael is always studying and looking for new and innovative ways to improve the service at MD Health, including and not limited to the ideas from the fitness industry and great customer service companies. In his spare moments, he loves spending time with his two children, Sebastian and Alexander and hopefully taking them skiing more and more often.

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