Getting moving during these celebrations not only helps counteract extra calories, but also contributes to building “the culture of life”: exercise, nutrition and sleep.
According to a study published in The New England Journal of Medicine , people typically gain between 0.5 and 1.5 kilograms during the holiday season . Although this weight gain may seem small, it can add up over time and lead to health problems.
It is an opportunity to reflect on how important it is to stay active. Because exercising during these celebrations not only helps to counteract the extra calories, but also contributes to building “ the culture of life ”, which can be summed up in three key words: exercise, nutrition and sleep.
During the holidays, it's easy to double your daily calorie intake , from feasting, sweets, and drinks. This is often accompanied by a decrease in physical activity , as we prefer to rest or socialize. It's an imbalance that not only affects weight, but also metabolism, digestion, sleep, and energy levels.
An aggravating factor is that the fat that accumulates in our body tends to concentrate in the abdomen, which can increase the risk of cardiovascular and metabolic diseases.
In addition, it is common for us to increase our alcohol consumption these days . Beer, wine and drinks also contain calories, which are added to those provided by food. Scientific studies have shown that, in men, alcohol consumption inhibits muscle mass, an effect that is lessened in the case of women.
The good news is that some activity, such as walking after meals or playing with the family, can be beneficial.
Our ancestors depended on movement to survive, and our cells – especially one of their components, the mitochondria – respond positively to exercise. The difference is that those ancestors had to move about 23 kilometers a day to get food. In contrast, during these holidays, many of us will have a large amount of food at our disposal without having to take a step
In general, physical activity is essential for the proper functioning of the body and mind. Advances in neuroscience have shown how different types of exercise benefit different areas of the brain. For example, moderate to intense exercise has been shown to improve mood , combat stress, and promote learning and memory.
Furthermore, it should not be forgotten that exercise also releases endorphins , the so-called “ happiness hormones ”. These organic compounds reduce stress and improve mood and cardiovascular health, counteracting the effects of a diet rich in fat and sugar.
Excuses for not exercising
While there is still much to discover before we can personalize our exercise plans, what we do know is that a sedentary lifestyle is detrimental to brain and physical health . So why don't we get moving?
58% of the population claims that they don't have time. However, research has shown that high-intensity routines mixed with rest periods and lasting a total of 20 minutes can be enough to control weight and maintain metabolic health.
Secondly, 29% say they don't move because they lack motivation . The keys to achieving this would be to consider exercise as an opportunity for social bonding, to connect with family and friends, and to practice a sport at our own pace, going from less to more.
And finally, 13% excuse themselves for not having the necessary spaces or infrastructure. It is worth remembering that public spaces are suitable places for any sporting activity , as well as providing a setting for social interaction. In fact, these parties can be an opportunity to find or meet again with people who will accompany us during 2025.
Although there is still much to discover in order to personalize our exercise plans, what we do know is that a sedentary lifestyle is detrimental to brain and physical health.
Christmas Action Plan
There's no need to wait until January 1st to get moving. These simple options can easily be integrated into our daily lives during these dates:
- Family walks: Take advantage of meetings to go for walks outdoors. Walking between 10,000 and 15,000 steps a day can improve our health and longevity.
- Dancing: Parties are perfect for moving your body to the beat of the music. This activity burns between 200 and 400 calories per hour and is a lot of fun.
- Do short workouts at home: 20-minute routines that combine cardio and strength exercises are ideal for those short on time.
Exercise should not be an isolated event: it is a powerful tool that is within everyone's reach. Small changes in our routine can have a great impact on physical, social or mental health. This holiday season, boost your mitochondria: they will give you back energy, well-being and vitality.
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