A personal trainer busts your festive exercise excuses

Dark days can leave many of us feeling tired and uninspired in winter. However, there are lots of wholesome things you can try at home which may improve your mood, energy levels and overall health. Read our best baking ideas, winter comfort food recipes and best recipes for a healthy gut. Plus, discover our best spots for winter sun.

It’s a familiar story, starting with just a couple of innocent drinks at the office Christmas party, via sprawling on the sofa eating a family size box of chocolates while watching the King’s speech, and finishing with you wondering where your fitness went as you enter January sluggish and a few pounds heavier. For most of us, debauched December will mark a departure from the usual routine as invites to parties, dinners and reunions come thick and fast, making it impossible to stick to your regular exercise plan. This explains why one leading gym chain reports that 30% of its quietest days are in December.

According to the British Dietetic Association, weight gain over the Christmas period can be up to 2.3kg, with further research suggesting it’s common to retain around half of this. However, with a bit of planning, you can navigate the challenges and enjoy the festivities without going too far off track.

If the "Great Lock-in" favoured by Gen Z seems a little extreme, here is my advice to help you overcome the excuses that might put a festive freeze on your fitness.

Excuse #1: There’s too much to do for Christmas – I don’t have time for fitness!

This might seem like an overly simple solution, but set your alarm 30 minutes earlier several times each week to get up and exercise. You will quickly adjust and find that the endorphin boost from early-morning exercise gives you more energy for the rest of the day. Using one of the many free apps on the market will enable you to find a workout that matches not only your current fitness level and goals, but also the equipment and time you have available.

High-intensity interval training, or HIIT, is a great option if you’re short on time. Studies show that cutting down the time you spend exercising doesn’t have to result in cutting down on results – it’s all about time-efficiency.

Additionally, remember that all exercise counts. So, when you’re at work, take a power walk in your lunch break, and when you’re out Christmas shopping, take the stairs instead of the escalators or lift. Park your car at the furthest point away from the shops and make the most of the farmer’s carry – a great exercise for the whole body – with your shopping bags.

Excuse #2: I’ve eaten a big meal just before my usual exercise slot – I’ll make myself ill if I go for a run now!

Intense exercise after eating is definitely a no-no. It will divert blood from the gut to supply oxygen to working muscles and to the skin to dissipate heat, so your body will struggle to break down the food, potentially resulting in stomach cramp and nausea. However, gentle exercise actually aids digestion, helps to moderate blood sugar levels and can lift your mood if things are becoming somewhat hectic. A relaxed hike, a slow bike ride or a yoga session would all fit the bill.

Excuse #3: I’m hungover. No exercise today.

Unfortunately, it appears that exercise doesn’t speed up the metabolism of alcohol, but it can help to buffer the common symptoms. By improving blood circulation, stimulating the release of endorphins, and occupying your conscious thoughts, exercise can help to distract from the discomfort of a hangover.

Research shows that a hangover can reduce your physical performance level and also impair your cognitive ability, so it would be wise to avoid intense activities, particularly those requiring a degree of coordination.

Excuse #4: The in-laws are staying – I can’t go to a class when I’m hosting.

Move the focus away from solo fitness to fun activities for the whole family with a few cunning Christmas gifts. From Nintendo Switch Sports or Swingball to Twister or a boxing reflex ball, a left-field present will enable you to keep everyone happy (and active).

Failing that, tell them to take a hike! A walk of just 15 minutes can reduce chocolate cravings, so taking the whole family out for a stroll in the crisp winter air is great both for bonding and for your waistline.

Excuse #5: I’ll pick it back up in January – Christmas isn’t the time for exercise.

There is actually a degree of logic to this. Even elite athletes build rest periods, known as 'deloading', into their training programmes. This helps to avoid the symptoms of overtraining, like injury and mental fatigue. In fact, deloading can lead to longer-term improvements in overall performance.

A recent Finnish study investigated the impact of taking a break on strength and muscle tone, showing that a break halfway through a 20-week training plan had little effect, with results similar to a control group who completed the whole plan in one continuous block. As long as you get straight back on the horse after the festivities, you can still achieve your fitness and weight-loss goals.

Trainer's top tips

• At the buffet, steer clear of the rich dips such as sour cream and taramasalata. Opt instead for salsa or tzatziki, at only around 5-10 calories per portion.
• Spicy drinks, such as a bloody mary, won't stimulate your appetite nearly as much as sweet tipples, and seasonal protocol is on your side, with a medium sherry weighing in at only 60 calories, compared with 95 for a glass of wine, 120 for a rum and coke and up to 500 for a cocktail.
• In terms of grocery shopping, remember that many shops will only be closed for one day (if at all) – so don't overstock, buy only what you need, and don't go food shopping when you're hungry.
• Take the skin off the turkey, dry roast the spuds, steam the vegetables, make custard with skimmed milk and eat your Christmas cake naked (removing the icing and marzipan) to reduce calorie intake while still enjoying traditional fare.
• Despite the feast, you’ll probably wake up feeling peckish as your blood sugar level will have peaked and then dipped. Rather than skipping breakfast in an attempt to compensate for the previous day, opt for a healthy choice to avoid the binge-fast cycle, which is a recipe for weight-gain disaster.

The bottom line…

Research shows that a balanced approach is the best course of action with exercise during the festive period, effectively allowing you to eat your cake and have it too. The key takeaway is not to worry too much about the amount you exercise or eat between Christmas and New Year – it’s what you do between New Year and Christmas that really counts!

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