How to Sneak in Exercise Over the Holidays

Find the perfect gift for your sister, mail cards to 30 relatives, bake the cookies, hang three jumbo-sized storage tubs-worth of decorations, make spinach dip for the neighborhood potluck party. Tired yet? The holidays are jam-packed with activity, leaving you little time to sit down for a breather let alone make it to the gym for an hour-long workout. But busy days don’t have to stop you from getting quality exercise this time of year, or any other. Along with the benefit of avoiding the holiday weight gain, sneaking in holiday exercise can help you manage blood sugar.

Try one or all of these moves over the holiday break for some extra calorie blasting.

1.    Be an early bird

If you can muster it, wake up 30 minutes before everyone else to get your workout in. That way no one will be surprised and no one will bother you. But whenever you do it, the key is to have a time that’s consistent. Schedule it into your holiday week and commit to it like a job.

Try this move: Heel Click

Stand with your feet two to three feet apart, then sit your hips back and bend your knees to lower into a half squat, raising your arms in front of your chest, elbows bent. In one motion, press through your heels to jump into the air while swinging your arms down to your sides, clicking your heels together in midair. That’s one rep. Immediately lower back into a squat position. Do 10 reps.

2.    Indulge…within reason

Remember that health and fitness are a part of your everyday life. It’s not something that you can turn on and off. Do everything in moderation. Allow yourself that one day to indulge with one meal of your choice during the holiday season, and then get back to it the next day.

Try this move: Inchworm with Mountain Climbers

Clear enough space so that you’ll be able to get into a push-up position. With feet together and legs straight, bend over and touch the ground. With your legs still straight, walk out with your hands until you are in a push-up position. Then do a mountain climber: bring your knees to your chest one at a time. Return to push-up position. Walk back with your hands until your legs are straight again. Repeat 10 times.

3.    Respect your hosts

Getting your sweat on doesn’t need to spark drama or be some clandestine operation. To slip away from the festivities discreetly, say something casual like: ‘I’m gonna pop into the basement for a fast body-weight workout. Takes less than 10 minutes.’ Above all, remember: you’re a guest in this house. Be respectful and go with the flow.

Try this move: Stick-Up Sprints

Raise your fingertips to the sky, keeping your biceps in line with your ears. Sprint in place as fast as you can for 30 seconds, raising knees up to at least hip-height. (Holding your arms overhead works your shoulders and challenges your core, he says.)

4.    Pack wisely

Thera-Bands are good choice. They’re inexpensive and portable, and they make great stocking stuffers! You can even use them on the couch when everyone’s watching TV. Keep one in your pocket over the holidays to use whenever you have a spare minute. Just having it with you will give you peace of mind to know you have control over your fitness.

Try this move: Bow and Arrow

Hold Thera-Band in both hands. Extend the left arm forward. Grab the band close to the left hand with your right hand. Keeping both arms at shoulder height, pull the band back leading with the right elbow. Repeat 10 times and switch sides.

5.    Keep your goal in sight

If you’ve got parties lined up, then try to live lean and clean on the days you aren’t going out. Eat lighter, hydrate; stick to proteins and less starchy carbs.

Try this move: Stick ‘Em Ups

Stand with your back against a wall. Keep knees slightly bent and place arms bent at 90 degrees against the wall, elbows and wrists touching, with head against wall. Slowly slide your arms up 6 inches, then back down. Repeat for 1 minute. (You should feel it working between your shoulder blades once you step away from the wall, she says.)

6.    Help me…help you!

If you need to steal away in the middle of the day to work out, say ‘Hey guys, it’s time for my break. ’I’ll be back in 15 minutes.’ Then, offer to watch the kids for 15 minutes later on. Above all, if you remind people that you’ll be happier if you get your workout in, they’ll be happy for you to do it, too.

Try this move: Skater Tuck

Sit on the ground with your right arm extended slightly behind you supporting your upper body and your left foot flat on the floor. Squeeze your left glute as you lift your hips up and extend your right leg out in front of you, then stretch your left arm upward into a modified side plank. (Keep your left knee bent at 90 degrees.) Next, do a tuck by hinging at the waist and bringing your left elbow and right knee toward each other while tucking your bent right leg underneath your torso, then return to modified side plank. Do 10 reps, then switch sides.

7.    A little goes a long way

Stick to your workouts, even if you cut the time in half from 40 minutes to 20, or even 20 to 10. Sweating just a little each day will keep you in touch with your body and activate endorphins.

Try this move: Stair Step-Ups

Stand facing stairs. Place your right leg 2 or 3 steps up. Press into the heel of your right foot and lift your left leg up onto the step. Step back down on your left foot. Repeat for 1 minute, then switch legs.

8.   Share the wealth

When the time seems right to work out, invite anyone who is inclined to join. You never know, you may just ignite a new healthy, holiday tradition.

Try this move: High/Lows

Start in a push-up position, hands below shoulders, legs extended. Lower to a forearm plank, one arm at a time, then return to a push-up position, pressing one hand up from the ground at a time. Continue repeating the move, up and down, for 30 seconds.