‘Tis the season of festivities, ushering in a departure from our daily routines and exercise habits. Yet, maintaining an active lifestyle during the Christmas break is not only feasible but crucial for overall well-being and injury prevention as we gear up for the New Year. In this blog, we’ll explore effective strategies to keep you fit and safeguarded against injuries, ensuring you revel in the holiday cheer pain free.
1. The Perfect Time to Diversify Your Activities and Get Outdoors:
Engaging in a variety of activities is not only beneficial for your overall fitness but also reduces the risk of overuse injuries. If you’re going on holiday or simply staying home this summer, use it as an opportunity to mix up your usual routine with activities and embrace the sunshine with activities such as hiking, biking, swimming or playing sports with friends and family. Staying active is the key, no matter what you choose to undertake.
2. Don’t Slack off with Your Current Rehab Program:
Unfortunately your rehabilitation journey doesn’t stop during your holidays…! If you’ve been managing an injury before your holiday break, it’s crucial to continue your prescribed rehab exercises. This helps prevent setbacks or re-injury, ensuring you stay on track for recovery. Don’t have access to your usual gym or exercise equipment to complete your rehab? Swap the dumbbells for a resistance band that can easily be packed, or consult your osteopath or healthcare provider for alternative exercises to perform during the break that don’t require equipment!
3. Prioritise Warm-ups and Cool-downs:
Whether you’re hitting the gym, going for a run or participating in a summer sport, warming up and cooling down are crucial steps to prevent injuries and pain. Spend at least 10-15 minutes on dynamic stretches and light mobility exercises to prepare your body for activity. Likewise, spend some time when you’re done to cool down with some gentle stretches or walking to aid in recovery.
4. Stay Hydrated in the Warmer Weather:
Proper hydration is crucial for overall health and recovery. Ensuring you maintain a good level of hydration when staying active these Holidays will help to prevent dehydration, muscle cramps and fatigue, particularly as the weather starts to heat up!
5. Don’t Skimp on Recovery Days:
Make sure you listen to your body and give it the time it needs to recover by incorporating rest days into your routine. Active Recovery is crucial for helping to prevent burnout and reduce your risk of injury. This may be in the form of light activities like walking, yoga or simply a few stretches before bed to rest and rejuvenate.
6. Establish Attainable Goals…In the New Year!
As the New Year approaches, it’s common to contemplate setting fitness or health goals for the year to come. However, consider deferring this to when you resume your regular routine. Instead, aim to sustain your existing level of fitness throughout the holiday break. Setting practical expectations will keep you motivated and safeguard against overexertion and injury. Introducing new habits is more likely to succeed when incorporated into your already established routine!
Take Home Point:
As you navigate the festive season, remember that staying fit doesn’t have to be a daunting task. By setting realistic goals, diversifying your activities, embracing the outdoors, staying active and making time for recovery, you can enjoy a healthy and injury-free Christmas break. So, lace up your runners, gather your loved ones, eat the extra serving of Christmas pudding (we know you want to), and make fitness a joyful part of your holiday celebrations!