Expert Advice on Returning to Exercise After Holidays

Returning to a regular exercise routine after the holiday season can be challenging due to altered sleep schedules, extended meals, and social events that disrupt normal routines. Many find their bodies feel heavier, fitness levels have dropped, and motivation is low. Matan Biton, Vice President of Clubs at the SPACE network, explains that this difficulty isn't due to laziness but because the body has adapted to a different pace. He advises against waiting for motivation to strike, as it often follows the initiation of activity.

Biton suggests practical steps for a gradual return. Instead of waiting for a perfect day, schedule workouts like appointments, committing to at least two sessions per week, even if short. Avoid attempting to immediately resume pre-holiday intensity, weights, or distances, as this can lead to frustration, increased muscle soreness, or injury. The first week should focus on reduced intensity, shorter durations, and proper technique, allowing the body to reacquaint itself with movement. Even 20-30 minute workouts can be significant for rebuilding the habit.

He also cautions against trying to compensate for holiday overeating with extreme workouts, which can create a negative experience. Instead, focus on returning to a balanced routine. Setting overly ambitious goals, such as exercising five days a week or rapid weight loss, can be counterproductive. Starting with a small, clear goal, like two workouts a week for three weeks, is more sustainable. Biton also recommends focusing on non-scale victories, such as improved energy, better sleep, or mastering a specific exercise, which can provide a sense of progress.

Finding an enjoyable activity is crucial for long-term adherence. If exercise feels like a punishment, it will be difficult to maintain. Trying different options like strength training, Pilates, yoga, or dance can help identify a preferred activity. Having a workout partner, a personal trainer, or pre-booked classes can create accountability and provide the necessary push to start. Biton outlines a simple first-week plan: schedule two 30-40 minute moderate-intensity workouts and incorporate one or two walks, emphasizing consistency over intensity.