Whatever your motivation for exercising – improved health, stress relief or simply feeling better about yourself – Christmas can pose a sizeable hump in the road when it comes to maintaining motivation during a period that’s often characterised by excessive eating, drinking and socialising. Holiday treats, combined with a break from our usual routines, can sometimes be accompanied by lingering feelings of guilt which can trigger an unhealthy cycle in the weeks and months that follow.
Many of us either abandon our fitness goals – feeling disappointed in ourselves for overindulging – or swing to the opposite extreme, embarking on intense workout routines and restrictive fad diets in an attempt to “make up” for that extra slice of trifle. But according to Mari-Carmen Sanchez-Morris, women’s health and fitness expert and founder of Fit Mama, taking a break can actually improve your health and fitness goals.
Here, she explains to The i Paper why hitting pause on fitness might be the best gift you can give yourself this Christmas.
Time for recovery and rest
“We all know that the grind of workouts can be intense, and while pushing limits is great, rest is where the magic really happens. The benefits of rest are well documented, showing that rest days help you get stronger and avoid injuries, so taking a break over the holidays gives your body a much-needed chance to repair and rebuild. Muscles grow stronger during rest periods – not during the workout itself – and those few days off can help reduce inflammation and improve flexibility. By letting your muscles recover fully, you’ll return to your routine feeling stronger and fresher than before.
“Taking a week off is the ideal amount of time for a mini break – long enough to rest without impacting your fitness levels, but short enough to keep your motivation high when it’s time to jump back in.”
Reduce the risk of injuries
“Taking a break can also help reduce the risk of overuse injuries, which could put you out of action for much longer than a week. Enjoying a period of rest replenishes energy stores and reduces joint and muscle inflammation, so you’re ready for another year of training without the risk of wear and tear. Not only that, but a week’s rest can increase your metabolism too, helping your body become more efficient at burning calories and processing nutrients in the long run.”
Mental rejuvenation
“The holidays are also an opportunity to rest your mind, too. Constant training requires mental discipline, which can be draining over time. You might find yourself always thinking about your next workout or tracking your progress, which can take a toll on your energy and motivation. The break also allows you to reset, helping to prevent burnout. When you return to exercise in the new year, you’ll likely feel more motivated and excited to exercise again, rather than fatigued or mentally ‘over it’.”
A reduction in cortisol levels
“Studies have found that even just 30 minutes of high-intensity workouts can overwhelm our system with the stress hormone cortisol, with our body only returning to baseline levels after 24 hours. Not only does this put our body in a chronically stressed state, but it can also affect muscle recovery and sleep patterns. High cortisol interacts with our circadian rhythms, which can disrupt our natural sleep-wake cycle, making it harder to fall – and stay – asleep. This can leave you feeling groggy the next day. Taking a week off gives your body the time it needs to rejuvenate, helping to lower your heart rate, reduce blood pressure, and give your cardiovascular system a chance to recover from the intensity of regular workouts.”
Improved digestive health
“Rigorous exercise can place immense stress on the body. Sometimes, this can cause the energy to be diverted away from non-essential functions like digestion, leading to problems such as bloating or discomfort. When you pause your workouts, it allows your body to redirect resources to digestion, so it can focus on breaking down food and absorbing all the nutrients. Resting also gives the gut time to recover, stabilises the microbiome and improves its overall function.”
Boosts creativity and problem-solving
“When you step away from structured workouts, your brain gets a chance to shift focus. This downtime gives you the headspace to think clearer, making it easier to think creatively and approach challenges in new ways, whether they’re personal or work-related. The change of pace also gives you time to reflect, figure out what really matters, and come up with fresh ideas for balancing fitness, health, and everything else in your life. Letting your mind rest, just like your body, can lead to some of your best moments of inspiration and problem-solving when you need it most.”
Time to enjoy the festivities
“Fitness is, of course, important for a healthy lifestyle, but so is spending quality time with family and friends. By easing up on your workout routine, you give yourself the freedom to enjoy all the festive activities and relax without feeling pressured to stick rigidly to a workout schedule.
“Christmas is about more than physical health – it’s an opportunity to create memories with your loved ones, indulge in your favourite foods, and focus on rest and rejuvenation. Embrace the balance of staying active while prioritising connection, relaxation and the simple joys that make this time of year so magical.”
Reflect and set new goals
“The holiday season is the perfect time to hit pause and take a step back, giving yourself the space to gain clarity on your fitness journey. When you step away from your usual routine, it opens up an opportunity to reflect on what’s been working for you, what hasn’t, and where you’d like to head next. Maybe there’s a new challenge you’d like to tackle, a fresh approach to your workouts, or even a broader focus on overall wellness. Use this downtime to think about how you can align your goals with your lifestyle. Around 95 per cent of new year’s resolutions are fitness-related, but studies have found that, after just three months, only 10 per cent of people think their resolution will last. The key here is to make your goals realistic and sustainable.
“Grab a notebook and jot down some targets for the year ahead – whether it’s running that 5K you’ve been dreaming about, trying out a new fitness class, scheduling at least 10 minutes a day for some ‘you’ time, or simply being more consistent with your routine. When broken down into manageable chunks, they seem less overwhelming and daunting. This way, you’re much more likely to actually stick to them.
“This reflection doesn’t just help you set a clear direction for the new year – it also gives you something exciting to look forward to once the holiday season winds down.”
For more information, and to download the Fit Mama app, visit maricarmenfitness.com.
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