By John Nassivera
In consultation with Dr. Ronald Ryan, MD CPE
Dec. 5, 2025
The holiday season has arrived, and it’s time to prepare for festive celebrations with the ones you love.
As holly and jolly as this time of the year can be, the stress of preparation can get in the way of a good time. Hearty meals high on sugar can also get in the way of the progress you’ve been making with your health and fitness.
However, you can find peace of mind during these busy times with the right strategy. Understanding your long-term health goals can make it easier to work around the upcoming short-term leisure and fun.
Here are the keys to successful exercise, diet, and stress control during the holidays.
Key Takeaways
Creating Your Exercise Routine
Holiday shopping, gift wrapping, and party preparation can get in the way of your regular workout routine. The solution – creating a routine you can stick to.
Plan when you will be visiting the gym around periods when you will be handling your holiday to-do list. Treat it like an appointment you can’t cancel, and you will see the gains in the mirror you’ve been working towards by the end of the season.
Get up early in the morning for gym sessions if your day is filled with festive shenanigans. If you are short on time, shorter workouts with higher intensity can offer equivalent results.
Do you plan on traveling for the holidays to visit relatives out of town? Research local gyms and running routes in the area to keep to your regiment.
The holidays are also a time to get creative, and not just with decorations. When going to the gym is out of the question, your surroundings can be a reliable replacement.
Set up space at home for push-ups, sit-ups, squats, planks, and other exercises that don’t need workout equipment. For an extra challenge, substitute dumbbells for a backpack full of books or other household items.
You can also add exercise to your shopping spree by walking extra while you’re at the mall and using stairs instead of elevators. Cleaning, decorating, and moving items while getting ready for parties can also help you break a sweat.
Working out can be just as fun as the holidays if you make it a group activity. Find a workout buddy who can keep you focused on your routine.
Take friends and family along for your walks while you make plans for festivities. You could also get a game of touch football and other friendly competitions going during your parties.
Make your workouts easier for yourself by listening to your body. Taking a break when you’re tired or feeling aches can help you avoid injuries that can get in the way of your progress and holiday fun.
Sticking to Your Diet
Now comes the challenging part – resisting the temptation of holiday sweets.
It’s okay to enjoy some sweets, depending on your dietary restrictions and wellness goals. Just don’t completely dump the healthful foods that have been helping you achieve your weight-loss goals.
Make fruits, vegetables, and sources of lean protein a priority when filling your plates. With dishes high in fiber, you’ll feel fuller and will be less likely to go for another round.
Stick to water when you need a drink, as beverages high in caffeine, sugar, and alcohol can keep you off your path to a healthier body. Healthy snacks before your parties can also help you keep eating to a minimum.
How you eat will be just as impactful for your goals as what you eat. Slow down when eating and put your fork down between each bite. Dine in moderation by including small portions of your favorite holiday snacks, as completely restricting them runs the risk of over-snacking later.
If you plan on doing some of the holiday cooking, prepare meals that have your health in mind. Baking and roasting meals instead of frying them can reduce their fat and sugar levels.
Healthy ingredients such as Greek yogurt and silken tofu can also make meals beneficial without sacrificing flavor. If you’re taking part in holiday potlucks at work, bring a healthy dish and bring the rest of the team in on the healthful deliciousness.
Rest will also be key to your diet succeeding. A good night’s sleep can help you avoid cravings that can throw you off your progress.
Successful Stress Management
Days of shopping, decorating, and cooking can do a number on the mind and body. However, your holiday spirit can stay anxiety and stress-free with these tips:
- Decide early when and how you’ll handle holiday assignments to avoid last-minute rushes.
- Create a budget for gifts, decorations, and food items.
- Feel comfortable saying “no” to additional tasks that will leave you drained of energy.
- Share responsibilities with others so that tasks are done on time.
To balance the exciting moments of the season, you’ll need solo time to destress. Wake up ready to face the next day of holiday tasks with this approach:
- Create a regular sleep schedule of 7 to 8 hours per night.
- Save time alone for reading, music, gaming, or whatever your favorite solo activities may be.
- Consider more relaxing exercises such as yoga and tai chi to keep your mood up and your mind at ease.
Connection is a major proponent of mental health, and the holidays are all about bringing loved ones together.
Make time to talk to family and friends, whether it’s about something fun or opening up about your stressors. Phone conversations and video calls, while not face-to-face, can still keep you connected to those who are important to you.
Focus on the positive by keeping a journal of the good things that happened during the day and what you’ll focus on going forward. Reflect for a moment each day on what you are grateful for so that you understand the joyful experiences you can look forward to.
Keep the Holidays Happy
Now that you have your exercise, diet, and stress control plan handy, it’s time to enjoy the festivities!
Leave your day open for your workout routine, diet plan, and stress management strategy so that the good times can roll. The laughs, chowdowns, and gift-sharing will be all the more memorable.
Talk with our team at Rosen Medical Center today and learn how you can maximize your physical and mental health just in time for new holiday moments to cherish.
