Here, we explore some practical tips and strategies to help employees maintain balance, reduce stress, and enjoy the festive season while staying healthy.
Keep it moving
According to the 2024 UK fitness report, winter sees the lowest levels of physical activity, with 76% of people choosing not to exercise during the season. There are a variety of reasons as to why people may exercise less during winter, including:
- Colder temperatures
- Darker mornings and evenings
- Safety concerns
- Less energy
- Other commitments
- Disrupted sleep
However, we know that movement and exercise play a vital role in maintaining our mental health and wellbeing. In fact, 82% of UK adults recognise the importance of exercise for mental health, and 56% say that movement helps them to manage stress and burnout. It’s also proven to support our mental health by:
- Improving our mood
- Improving sleep quality
- Boosting self-esteem
- Reducing anxiety
- Increasing motivation
- Slowing cognitive decline
- Encouraging socialisation
Committing to and incorporating exercise in our daily routines can feel easy, but finding time and energy to stick to these habits during the holidays can be tricky. These simple strategies can help you to find moments for movement this Christmas:
- Plan ahead. Set time aside for your active hobbies and try to stick to them. It may help to note them down in your diary or block out time in your calendar. This could be for a swim, a lunchtime walk, or some stretches before bed.
- Be realistic in your intentions. Can you really see yourself hiking a mountain or running 10km on Christmas morning? Set small realistic goals that you are confident that you can stick to.
- Include others. Consider activities and movement which you can do socially with friends and family. For example, a wintery walk or a Christmas day dip.
- Opt for shorter workouts. Try to avoid the ‘all or nothing’ approach and instead remember that ‘something is always better than nothing’. Try substituting longer sessions of exercise with shorter periods of movement.
- Plan B. Consider the types of activities that can be your plan B for busy days or when the weather is cold.
Food and nutrition
For many, overindulging in festive foods is an essential part of festive celebrations. Our nutrition and the way that we fuel our bodies can play a significant role in maintaining our mental and physical wellbeing. However, it’s also important to remember not to be too harsh on yourself when it comes to your body and the food you eat. When enjoying the festivities and celebrations this Christmas, try to remember:
- No food groups are “bad” and balance is key. Try to incorporate nutritional elements into your day along with the sweet treats.
- Focus on how you feel, rather than how you look
- The number on the scale, or your clothing size does not determine your worth
- There’s no need to overcompensate for additional calories by limiting food the next day or over-exercising
Be mindful of alcohol consumption
Christmas parties and social occasions often bring more opportunities for drinking, making it important for us to be more mindful about the amount of alcohol we are consuming.
Excessive drinking can impact both our physical and mental health, however simple strategies can help us to be more intention with our drinking choices, and ensure that alcohol doesn’t detract from you Christmas experience:
- Set personal, realistic limits before you begin drinking
- Incorporate non-alcoholic alternatives
- Take note of alcohol content, strength and quantity to keep track and know your limits
- Plan social occasions which don’t revolve around alcohol, as well as alcohol free days
- Stay hydrated and avoid drinking on an empty stomach
Finally, try to use the festive season and a period to focus on self-care and rest, enabling yourself to switch off before the new year. By focusing on small, sustainable habits, and setting boundaries, you can enjoy the holidays without letting your mental health take a back seat.