The festive season in Canada brings joy, family, and delicious food, but it also delivers a relentless barrage of messages urging us to hit the gym to 'burn off' those holiday calories. From gym promotions to grocery store signs, the pressure to maintain or intensify workout routines to compensate for festive eating is pervasive.
The Myth of 'Burning Off' Your Food
This common belief stems from a diet culture that labels holiday treats as 'bad' and frames exercise as a necessary penance. However, health professionals are pushing back against this notion. Colleen Schreyer, an assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, states that the idea we must exercise to negate what we eat is simply inaccurate.
Our bodies are remarkably efficient at self-regulation. If you eat more than usual during a holiday meal, you'll likely feel less hungry later. The key is listening to your body's natural hunger and fullness signals, a practice that can be difficult in a society obsessed with ignoring them for weight loss.
Schreyer advises a shift in perspective: instead of asking 'should I eat this?', ask 'should I eat this now?' If you're hungry, your body needs fuel. If you're full, you can save the treat for later. "The answer shouldn't be yes or no, but right now or later," she emphasizes.
Your Fitness Won't Disappear Overnight
A major fear for many is losing hard-earned fitness progress. The experts offer reassuring news: fitness benefits are built over months and years, not days or weeks. Missing a few workouts, or even taking a couple of weeks off, will not erase your overall health gains.
In fact, rest is a crucial component of any healthy routine. Schreyer points out that rest days allow muscles to heal and rebuild. For cardiovascular health, exceeding the recommended 150 minutes of moderate exercise per week offers diminishing returns.
Alyssa Vela, a health psychologist and assistant professor at Northwestern University Feinberg School of Medicine, warns that attaching shame and guilt to exercise is counterproductive. Slowing down during the holidays is not a failure; the rest may be precisely what your body and mind need.
Practical Tips for a Balanced Holiday Season
If you're concerned about reduced activity, experts suggest focusing on health holistically. Exercise is just one pillar of well-being. Use the time to meditate, connect with loved ones, stretch, or enjoy a leisurely walk.
Even brief activity, like a 10-minute brisk walk after a meal, can boost mood and help regulate blood sugar, Vela notes. It's about flexibility, not perfection.
View your fitness journey with a long-term lens. Life has seasons, and holidays, travel, or illness naturally disrupt routines. "Sometimes rest is the most productive thing we can do," Vela concludes. If you find it overwhelmingly difficult to ease up on your exercise regimen, it may be beneficial to discuss these feelings with a mental health professional.
Ultimately, the message is one of self-compassion. Giving yourself permission to rest and enjoy the holidays without guilt is not just acceptable—it can be a profoundly healthy choice.
