How to Stay Fit During Breaks and Holidays

Everyone will experience an interruption in their exercise and workout schedule from time to time. Holidays, weddings, vacations, injuries, and even illness, can all force you to take some time off no matter how dedicated you are to your training routine. So, how can you keep exercise a priority when your schedule changes? And how little (or how much) exercise is necessary to maintain your general fitness level?

While there isn't one right answer for everyone, most experts agree that it all depends on your goals and current level of fitness. If your goal is to maintain your fitness level during a few weeks of reduced training, then some moderate exercise for 30 minutes every other day is all you need. If your fitness level is high and you want to keep it that way, you will need to adjust your exercise time, type and intensity accordingly.

Incorporating Fitness During Breaks

The good news is, small amounts of high-intensity movement can be especially helpful for maintaining your fitness level. At a minimum, perform two high-quality, high-intensity, 30-minute training sessions each week until you can resume your usual program. Below are some options for how to do this:

• Add 30-second sprint training twice a week.
• Add interval training routines twice a week.
• Add short, high-intensity workouts in order to burn more calories in less time.

Use the days when you can't exercise for rest and recovery. Keep the high-intensity days 2 to 4 days apart for maximum benefit and allows plenty of time for rest, which is essential if you are doing high-intensity workouts.

Tips for Maintaining Exercise Routines

Instead of detraining and reconditioning, these tips may help you keep up your exercise routine after all, or at least maintain a semblance of normalcy.

• Exercise in the morning
• Use the S.M.A.R.T. principle and set some real goals for your routine and your motivation
• Schedule exercise by putting it on your calendar
• Ask your family or friends for support
• Make exercise a family activity
• Exercise at home or in a hotel with a no-equipment bodyweight workout
• Maintain a balanced attitude and enjoy a variety of shorter workouts
• Use the time off to rest, cross-train train, or as a way to combat overtraining

A Word From Verywell

Maintaining a fitness routine can be challenging, particularly amidst holiday chaos. Try to plan ahead, seek out unique ways to incorporate movement, and don't be too hard on yourself if you workout less than you do in other seasons. The holidays require flexibility and balance, even when it comes to personal fitness.