The holidays can be a time of joy, but they often come with stress, social pressures, and emotional strain. Fitness and mental health over the holidays are deeply connected, yet exercise is often the first thing people let go of when schedules get hectic. However, staying active during this time can significantly improve your mental well-being and help you manage stress more effectively.
A 2023 survey by the American Psychological Association found that 63% of people reported feeling “somewhat” or “very” stressed during the holidays due to time constraints. Similarly, the Anxiety and Depression Association of America found that 62% feel increased stress, with 38% saying the season worsens their anxiety or depression.
But here’s the good news: keeping up with your fitness routine—even in small doses—can be transformative for your mental health during the holidays.
How Fitness Supports Mental Health Over the Holidays
1. Exercise Reduces Stress and Anxiety
The connection between fitness and mental health over the holidays starts with stress relief. Exercise triggers endorphins—your body’s natural mood boosters—which help reduce anxiety and create a sense of calm. Whether it’s a walk, a run, or a workout class, moving your body is an excellent mental reset during holiday chaos.
Exercise encourages mindfulness, as it often requires concentration. This sense of focus during a workout can act as a mental reset, helping you detach from holiday pressures.
2. Improves Sleep
Sleep is crucial for mental health. Your mood, cognitive function, and ability to handle stress improve with better rest. Regular physical activity improves sleep quality, helping to combat insomnia or poor sleep often exacerbated by stress during the holiday season.
3. Boosts Mood and Fights Depression
Exercise is as effective as medication for mild to moderate depression. It stimulates the release of serotonin, a neurotransmitter that regulates mood, and helps combat feelings of sadness or depression that can be common during the holidays.
Physical activity also improves overall energy levels, reducing the fatigue and lethargy often associated with stress and emotional burnout.
4. Promotes Social Interaction
Group fitness activities, sports, or even casual walking with friends or family create opportunities for positive social interactions, which can reduce feelings of loneliness or isolation, particularly when people might feel disconnected.
5. Increases Resilience
Regular exercise can increase mental resilience. It teaches perseverance, patience, and adaptability, essential for managing life’s challenges. This makes it easier to maintain a more balanced, positive outlook during the holidays and year-round.
6. Helps You Manage Holiday-Induced Changes in Routine
The holiday season often brings disruptions to daily routines, which can make it easier for us to fall off plan, and turn to unhealthy coping mechanisms like overindulging in food, alcohol, or withdrawing from others. Just because the world around us falls into chaos, doesn’t mean we have to. Exercising regularly can provide the structure and stability needed to help maintain a sense of normalcy even when everything around us feels hectic.
7. Supports Long-Term Mental Health
The benefits of physical activity extend well beyond the holidays. Consistent exercise improves mental health in the long term, offering ongoing protection against anxiety, depression, and stress.
Practical Tips for Staying Active During the Holidays:
- Schedule Your Workouts: Treat exercise like a non-negotiable appointment on your calendar.
- Focus on Consistency, Not Perfection: Even 15–20 minutes of movement counts. Aim for small, achievable goals.
- Set Realistic Goals: Don’t stress about maintaining the same activity level as your usual routine. Instead, focus on maintaining consistency and setting small, achievable goals.
- Stay Flexible: If time is tight, try home workouts, stretching, or quick mobility exercises.
- Stay Connected: Make fitness a social activity. Stay connected with your fitness friends on a group chat, or get your family and friends to join in on a training session or a long walk.
Incorporating fitness into your routine can be a powerful way to support mental well-being during the holidays and year-round. Whether it’s a long walk, a quick workout, or a favorite sport, staying active can make a huge difference in handling the season’s stresses and beyond. If you would like to get expert help, sign up for our 1 on 1 coaching waitlist now! You can also view our library of workout videos on our YouTube channel.
Sources:
