As we get older, our ‘free time’ around the holidays lessens. From October through December, our maternal spirit animal transforms into ultimate mom mode. If we aren’t foraging through the trenches of designing Halloween costumes, coordinating holiday meals, shopping for last-minute items, and wrapping presents, are we really operating at maximum output?
Often, finding a balance between navigating the busy holiday season and managing our personal needs can be tough. This is why so many of us wait until the new year to start our goals.
A survey conducted by Forbes Health and OnePoll revealed that 48% of American adults had a New Year’s resolution to improve their physical fitness in 2024. January is usually the month that kick starts gym memberships and the integration of new lifestyle changes into people’s daily routines. Let’s discuss some activities that can help you tackle your fitness goals before the new year arrives.
Getting back to basics
Like any well-thought-out plan, we need a starting point. Whether you’re looking to lose a few pounds, maintain your current weight, or just stay healthy, it’s important to identify and establish your fitness goals. This includes identifying physical activities you enjoy. It only takes 21 days to create a new habit. Finding ways to focus on your goal will help you to stay on track over the next few months.
There’s a common misconception that fast results require working out five days a week for 30 to 45 minutes. That somehow all of our blood, sweat, and tears will show how committed we are to our goals. If exercising feels like a chore because you’re counting down the minutes, it might be time to reevaluate your workout activities.
Finding workouts that are better aligned with you, mentally and physically, boosts those feel-good
endorphins. Exercise is, and should be, rewarding. Making time in your day to focus on some form of physical exercise can help our mental health and significantly impact how we manage stress.
Finding the time & place
Exercise is about movement, not minutes. If all you have is 15-20 minutes to dedicate to exercising, that’s okay. A brisk walk, light yoga poses, squats, and stretches are great ways to incorporate movement throughout the day. Exercising for your health instead of purely weight loss sets us up for greater success in the long run.
One of the best ways to stay focused on your fitness goals is to track them. Whether you’re using a fitness app or a 30-day calendar, being able to see how many days you’ve worked out and for how long is a great source of motivation. Consistency is the key compared to short periods of intense dedication and burnout.
It’s important to discern when your body can be pushed and when it needs rest. You can develop a greater sense of connection with your body through exercise and movement. Learning different ways to fit in exercise that you enjoy throughout your day, no matter how big or small, is crucial to helping you achieve your goals.
Incorporating your kids
As a mom with three children, I’ve resigned myself to the fact that my kids are attached to me at the hip (at least for now). October and November are filled with lots of local outdoor activities, such as pumpkin patches, corn mazes, hikes, and 5k races, that we can do to exercise and still spend time with our families. We just have to know when to bring them along.
For those who have small children, such as babies or toddlers, going for a stroller ride/jog is a great way for kids to enjoy the scenery while you workout. There are also local mom groups that meet up throughout the week to walk or jog together. Most local fall events are stroller friendly, so make sure to keep this in mind when you’re planning your family outings.
Another great way to exercise is by using your baby or toddler as weight resistance. Whether you’re walking around at a local event, at a park, or at home working out, putting your baby on your chest or back will definitely help you to feel the burn. Strength training with children can really ignite your core muscles.
Other common workouts with babies/toddlers include pushups with your little one on your back, shoulder presses, and squats. Lunges and other bodyweight movements can also help to create a quick but effective workout. It’s also worth noting that making playtime active by having a dance party for your kids while you exercise is a fun way to get everyone involved.
Families with older kids might opt for other modes of excitement when exercising together. Family bike rides are a great way to spend quality time and get some good exercise. If you love to bike ride and have young children, there are a variety of child carriers and bike trailers that can help the entire family ride together. Making this a weekly family activity will definitely keep you fit.
When the temperature starts to drop, finding indoor activities can be challenging. In times like this, consider taking the family to an indoor swimming pool or indoor rock climbing center.
Anne Arundel County has two popular indoor swimming pools: North Arundel Aquatic Center and Arundel Olympic Swim Center. Both centers have adult aquatic programs, and North Arundel Aquatic Center also has a kid’s water park for children as young as three. Other than the water park, North Arundel Aquatic Center features a 134-foot water slide, splash-down area, water buckets, preschool water slide, vortex area, and a poolside spa for adults.
Spending time alone
One of the best things we can do for ourselves is to spend time alone. Not only is it essential, but it is a powerful way to foster self-awareness, personal growth, and emotional well-being. Everyone needs this space to regroup and reconnect with their inner voice. Finding time to exercise shouldn’t be a grueling task waiting to be conquered daily. The more frequently we move, the more empowered we are in terms of our health, mental clarity, and overall vitality.
One of my favorite fall activities is going for a hike, especially as the leaves start to turn colors! Hiking is a great endurance sport. For optimal fat-burning power, low-intensity hiking is an excellent way to burn calories. This means you can breathe easily through your nose and converse with a friend. Maryland is great because there are so many trails and places to explore. No matter how long or short of a hike you take, the views along the way are absolutely worth it.
For a quick workout, try a moderate to high-intensity mini-workout session. This could be doing 20 jumping jacks in the kitchen while waiting for your coffee to brew or running in place while watching your favorite sports team.
The premise of these mini-workouts is based on high intensity interval training. Each workout is all about short bursts of moderate to high-intensity activity followed by an active rest period. These exercises are a great way to engage your entire body while keeping your heart rate
elevated.
Other workouts that are excellent for smaller chunks of free time are yoga and meditation. These exercises help you tune in and work with your body. Reducing stress and anxiety while improving focus and concentration are the primary benefits I enjoy from these workouts. YouTube has a variety of poses and music to listen to for relaxation. Both activities are a great way to jumpstart and/or end your day.
Identify your relationship with food
This might go without saying, but your relationship with food plays an important role in how your body burns calories. For many people, the holidays are when things should slow down. They are highlighted by moments of enjoying a slice of grandma’s famous cherry pie or other delectable goodies, and time with those we love.
While I won’t lecture you on any dieting fads, please consider increasing your water intake and eating more protein than carbs during your holiday meals. Adequate water intake is beneficial for staying hydrated, regulating your body temperature, and lubricating joints. According to The U.S. National Academies of Sciences, Engineering, and Medicine, it was determined that an adequate daily fluid intake is about 15.6 cups of fluids a day for men and about 11.4 cups of fluids a day for women. That’s a lot of water!
Eating lower-carb meals with higher amounts of protein helps to boost physical energy and build muscle. It’s important to remember that carbs also help to provide energy, though, so don’t cut them out entirely! You need a balance of foods to stay healthy. Protein, as well as carbs, are included in all the things we need to help us stay fit throughout the holidays!
Don’t forget to start small
As you can see, there are many ways and opportunities to be creative in achieving your fitness goals. Whether you’re exercising with your family or spending time with yourself, have fun with it!
Remember to start small and set realistic goals. Plan out your meals and schedule your workouts ahead of time. All of this helps to create a smoother flow for your week and day ahead. Lastly, make sure to capture your milestones. Nothing will inspire your loved ones more than you crushing your goals!
Source(s):
Forbes Magazine, New Year’s Resolutions Statistics 2024, https://www.forbes.com/health/mind/new
years-resolutions-statistics/
Forbes Magazine, 2024 New Year’s Resolutions: Nearly Half Cite Fitness As Their Top Priority,
https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/
Mayo Clinic, Water: How much should you drink every day?, https://www.mayoclinic.org/healthy
lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
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