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The holiday season often evokes thoughts of spending time with family and friends, gift giving and receiving, indulging in holiday meals and beverages and taking a break from our daily routine to relax. While you enjoy these activities, don’t take a break from eating healthy or fitness goals. Dr. Candace Mason, orthopedic surgeon at ��������, explains how you can stay fit and on track during this holiday season.

“Once you get out of your routine, it’s very easy to have an ‘all or nothing’ mentality,” said Mason, assistant professor in the Joseph Barnhart Department of Orthopedic Surgery. “It’s best to do little things throughout the day to stay active and break up those prolonged sitting times to burn calories.” 

Mason recommends doing an activity that best fits your schedule amid holiday shopping, spending time with family, cooking and eating. If you can’t go to the gym during the holidays, create a makeshift gym out of the space you have. 

“After you eat or have a big meal, go for a walk. If you are at a party, make sure you are not sitting down the whole time. Take breaks to stand up and walk around. Try doing quick bodyweight squats or lunges if you have enough space. You might not be able to do the big workouts like you’re used to, but it is something that will help to lower your blood sugar levels and work your muscles,” said Mason. 

Involve your family and friends to help you stay on track. Encourage them to join you when exercising.  A short walk of about 10 to 15 minutes is an effective way to stay fit during the holidays, as is a bike ride or going for a run. You also can try to incorporate resistance bands. 

“Put the bands on your legs and do some bicep or tricep curls for your upper body. Lunges and squats are great for your lower body strength and using the big muscle groups in your legs,” said Mason. 

In addition to moving your body, be wary of your portion sizes when eating. Mason suggests that if you want to eat a cookie or a brownie, consider cutting it in half and either saving it for later in the day or the next day. Also, focus on hydrating with water, rather than holiday beverages like eggnog, warm cider or hot cocoa. 

“You don’t want to drink your calories. Between meals, be sure to drink water. Prioritize drinking water to balance all of the sugary drinks you might consume,” said Mason.