Feeling overwhelmed at the thought of the holiday season? You are not alone. Seasonal illnesses, end-of-year work pressures, potential holiday tension and cold weather challenges can add up this time of year, and can all lead to negative physical and mental health outcomes. Unchecked stress can contribute to high blood pressure and heart disease as well as increased anxiety and depression. In fact, in the 2022 Fitness Index, 30% of residents in the largest 100 U.S. cities have high blood pressure and 39.6% reported poor mental health. Adding seasonal stress to that mix is not a winning recipe.
A key (and free) way to reduce stress and anxiety is to be physically active. Research tells us even small amounts of activity can help reduce stress, enhance your mood, improve sleep and even strengthen your immune system – something we can all use this time of year! Even a 30-minute brisk walk provides immediate immune benefits that can last for several hours afterwards. Every active minute counts and can add up to better health.
What counts as physical activity? A lot actually! You do not have to prove you are an Ironman champion and go all out over the holidays. Moderate-intensity activities that allow you to talk, but not sing, during the activity are an ideal place to start. Walk the dog. Dance with your partner. Play catch with your kids. Ride your bike to the store. Even household chores like raking leaves, vacuuming and lifting laundry baskets will rack up activity minutes. Looking for a structured workout option? Check out this video playlist of free workouts from ACSM’s International Health & Fitness Summit.
Want more out of your activity? Take it outside. Being active in nature amplifies the reduction in stress and anxiety and reduces blood pressure. Walk down a tree-lined street, be active in your backyard or find a local park or green space. Be sure to treat nature gently – stay on designated trails, take your trash home with you and leave plants and animals exactly where you see them.
For more information on the connection between physical activity and mental health, or for more mental health resources, check out ACSM’s Mental Health Resource Page.
Fitness Professionals
In the lead-up to, during and following the holiday season, your clients are likely dealing with additional stress. Check out this blog and handout to learn about ways to support both your clients’ mental and physical well-being.
For even more in-depth information and tools, check out ACSM’s Health & Fitness Journal®’s 2020 article of the year, “Promoting Physical Activity for Mental Well-Being” by Stephanie Cooper, Ph.D., FACSM, ACSM-EP.
From all of us at the American Fitness Index, we wish you a happy and healthy holiday season!
