Fighting fit after the festive season

22 Jan 2025

The festive season is a time of joy, celebration and, all too often, indulgence. Merry Christmas lunches, happy New Year’s tipples and jolly social gatherings can often leave us feeling a little low on energy and a little high on kilograms.

Now that the actual new year has arrived (because, let’s be honest, it doesn’t really start until the third Monday of the month), it’s the perfect opportunity to reset, recharge and embark on a journey towards improved health and fitness. Here’s how to get started! 

Embrace gentle exercise

Returning to fitness doesn’t have to be daunting. Start with low-impact activities like walking, swimming and cycling. These exercises are easy on the joints and provide excellent cardiovascular benefits. For those new to regular exercise, aim for 20-30 minutes a day, gradually increasing intensity as your fitness improves.

Group activities like yoga and tai chi are also great options. Not only do they enhance flexibility and balance, they also provide a wonderful way to connect with others in the community.

Remember to take extra precautions during our hot summer months. Exercise in the early morning or late afternoon, stay hydrated, be sun safe and keep an eye out for symptoms of heat illness.

Nourish your body

Following a season of festive feasting, it’s time to come down from our holiday high and focus on wholesome, nutrient-rich foods. Incorporate more fresh vegetables, fruits, lean proteins and whole grains into your diet.

Reducing sugar and processed foods can make a big difference in how you feel. Instead, try natural alternatives like fresh fruit to satisfy sweet cravings or a handful of nuts and seeds.

The Mediterranean diet is considered one of the world's healthiest eating patterns. It's based on traditional foods from countries like Greece, Italy and Turkey. The diet is rich in vegetables, fruits, whole grains, legumes, nuts, seeds, fish and seafood. It also includes moderate amounts of dairy, poultry and eggs, small amounts of red meat, and minimal processed foods and refined sugars.

Hydration is equally important; aim for six to eight glasses of water daily to support your energy levels and overall health.

Prioritise rest and recovery

The festive season is certainly, well, festive, but it can also be exhausting, so make quality sleep a priority. Aim for seven to nine hours of rest each night to allow your body to recover and rejuvenate. Establish a regular bedtime routine, and limit screen time in the evening to improve sleep quality.

Gentle stretches before bed can also help relax your muscles and prepare your body for rest.

Set realistic goals

Setting achievable health and fitness goals can help keep you motivated. Whether it’s walking 5,000 steps a day or preparing three home-cooked meals a week, small, consistent steps lead to long-term benefits.

Tracking your progress in a journal or app can help you stay on track and allows you to celebrate your achievements. 

Stay connected

Social engagement is essential for mental wellbeing. Join local fitness groups, social groups like Probus, or attend workshops to meet like-minded individuals. A strong support system can make your health journey more enjoyable and sustainable.

By taking small steps like these, you’ll not only recover from your holiday hangover but also set the foundation for a vibrant and active year ahead. Here’s to a healthier, happier you in 2025!