Fit in time for fitness over the hectic holiday season

The weeks surrounding Christmas and New Year’s tend to be a busy time for most of us. Between traveling, shopping, cooking, plus all the eating and drinking that takes place, there doesn’t seem to be a lot of time to commit to your running and training. To complicate things even more, you may be spending significant time at hotels, in-laws or airports and thus don’t have the comfort and convenience of your usual routine.

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Fortunately the old adage that ‘a little goes a long way’ holds true as far as fitness is concerned. You’re better off doing a little bit of something than nothing at all. Whether it’s taking the stairs while shopping, going for a brisk 15 minute walk while waiting for your flight or somehow managing to squeeze in a 20-minute run before a big meal, every bit of activity will help counter the guilt and gluttony of the holidays.

Here are some tips and tricks for making time for fitness over the holidays:

Start with a schedule. Write down all the major commitments you have over the two-week holiday period. From office holiday parties and family dinners to drinks with friends and ski days, try to get a sense of all the things you know you’ll be doing as well as where, when and how much of your time they will take.

Make– don’t find– time to exercise. Once you’ve determined your holiday-related commitments, you should (hopefully) see a few windows of opportunity that can be dedicated to fitness. Committing as little as 15-20 minutes of time to do something physical will go a long way. Ideally you’ll have 30-60 minutes on at least two-to-three days a week, but if not, you can always…

Exercise in micro-doses. Can’t find 45 minutes? Try 5 instead. Squeezing in brief (but preferably intense) periods of activity and revving up your heart rate can go far to keeping you fit. High intensity interval training (HIT or HIIT) has proven benefits that can even equal that of prolonged endurance exercise. Try a circuit consisting of push-ups, jumping jacks, squats or whatever body-weight exercises you prefer and do each one for a minute or so and then repeat several times. This is a great strategy to employ in the first few minutes after you get up or before you get to bed but can also work in between dinner and dessert or even during a trip to the washroom. If you’re away from home, you could also try running up a few flights of stairs or power walking at the mall.

Try active transportation. This option is not available to everyone but if and when you can, try to walk or run to get to where you need to be. A 15-minute walk beats waiting for a five minute bus ride every time. And it also doesn’t require any special clothes or gear. In some cases you might even be able to justify a longer run to get to a family function or work event.

Practice your resolutions early. Once the calendar says 2017, many people will begin to work towards various fitness and running-related resolutions. But don’t start cold turkey. Instead, use the final weeks of 2016 to start on your resolutions so you’re warmed up and ready to attack your 2017 goals with early enthusiasm and experience.

Find a friend (or family member). It’s always easier–and more fun–to run and train with others. And since you’ll likely be surrounded by them anyway, encourage a friend or family member to join you on a run, walk or to the gym. This will help you stay accountable and add an enjoyable social element to staying fit.