The holidays can be a time of joy, but they are often accompanied by stress, social pressure, and emotional strain Mental Health. Physical fitness and mental health are carefully linked during the holidays, but exercise is usually the first thing people give up when their schedules get busy. However, staying active during this time can significantly recover your mental well-being and help you cope with stress more effectively.
A 2023 survey from the American Psychological Association found that 63% of people reported feeling “somewhat” or “very” stressed over the holidays due to time constraints. Similarly, the Anxiety and Depression Association of America found that 62% experienced increased stress, and 38% said the season increased their anxiety or depression.
But here’s the good news: Maintaining your fitness routine—even in small doses—can transform your mental health during the holidays.
How fitness supports mental health during the holidays
Exercise reduces stress and anxiety Mental Health
During the holidays, the connection between fitness and mental health starts with stress relief. Exercise triggers the release of endorphins—your body’s natural mood enhancers—which help reduce anxiety and create a feeling of calm. Whether it’s a walk, a run, or a workout, moving your body is an excellent mental reset during the chaos of the holidays.
Exercise encourages mindfulness because it often requires concentration. This feeling of focus during a workout can act as a mental reset, helping you take your mind off the holiday pressures.
Improves sleep
Sleep is crucial for mental health. Your mood, cognitive function, and ability to cope with stress improve with better rest. Regular physical activity improves sleep quality, helping combat insomnia or poor sleep, often exacerbated by stress during the holiday season.
Improves mood and fights depression
Exercise is as effective as medication for mild to moderate depression. They stimulate the production of serotonin, a mood-regulating neurotransmitter, and help combat feelings of sadness or depression that can be common during the holidays.
Physical activity also improves overall energy levels, reducing fatigue and sluggishness often associated with stress and burnout Mental Health.
Promote social interaction
Group fitness classes, sports, or even casual walks with friends or family provide opportunities for positive social interaction, reducing feelings of loneliness or isolation, especially when people may feel disconnected from the world.
Increases stability
Regular exercise can improve mental stamina. They learn perseverance, patience, and adaptability, which are necessary to overcome life’s challenges. This makes it easier to maintain a more balanced and positive mindset during the holidays and year Mental Health.
Helps you cope with changes in daily routine caused by the holidays
The holiday season often brings disruption to our daily routines, making it easier for us to lose track of our plans and turn to unhealthy coping mechanisms like overeating, drinking, or withdrawing from others. Just because the world is falling into chaos doesn’t mean we should.
Regular exercise can provide the structure and stability we need to maintain a sense of normalcy, even when everything around us seems hectic Mental Health.
Supports Long-Term Mental Health
The benefits of physical activity extend far beyond the holidays. Regular exercise improves long-term mental health, providing ongoing protection against anxiety, depression, and stress.
Practical tips for staying active during the holidays:
Schedule your workout: Treat exercise like a non-negotiable appointment on your calendar.
Focus on consistency, not perfection: Even 15 to 20 minutes of movement makes a difference. Aim for small, achievable goals.
Set realistic goals: Don’t worry about maintaining your routine’s activity level. Instead, focus on maintaining consistency and setting small, achievable goals.
Flexible: If time is short, try at-home workouts, stretching, or quick mobility exercises Mental Health.
Stay Connected: Make fitness a social activity. Stay connected with fitness friends in a group chat, or invite your family and friends to join you for a workout or a long walk. Incorporating fitness into your routine can be a powerful way to support mental well-being during the holidays and throughout the year. Whether it’s a long walk, a quick workout, or your favorite sport, staying active can make a massive difference in dealing with seasonal stress. If you want expert help, sign up for our one-on-one coaching waitlist now! You can also check out our workout video library on our YouTube channel.