Christmas is synonymous with overindulging in food and drink following another hard year, and fears of gaining weight often come along with that. A recent survey revealed that the average Brit is now sitting down for more than 43 hours during a typical week, while previous research disclosed that a total of 40 hours is spent sitting on the sofa during the Christmas period.
However, there is no need to worry about putting on weight during the festive period after the British Journal of Sports Medicine announced this year that just 22 minutes of moderate exercise a day can offset the negative effects of sitting down.
With that in mind, Leon Bolmeer, fitness expert and director of Geezer’s Boxing, has outlined six different ways to fit in the recommended amount of physical activity without the need to expose yourself to the harsh winter weather.
Leon’s said: “There is no need to fret about putting on weight during the Christmas period. Research has shown that, on average, people only put on a pound or two during all of the festivities, and it's the ideal time to relax and let loose with family and friends.
“Nevertheless, if you do want to keep up an exercise regime to maintain your physical and mental health, it doesn’t have to be too strenuous, and it can easily be planned around whatever else you have planned.”
Boxing or Shadow Boxing
Shadowboxing can provide a good cardio workout even in the absence of equipment. Punch, practise your footwork, and use rapid motions. You can make up your own combinations or follow along with a guided shadowboxing exercise. This is an enjoyable and effective workout because it works the entire body and raises the heart rate.
Resistance Band Workout
Employ resistance bands to work your entire body. Use the resistance bands for more intense exercises including leg lifts, squats, shoulder presses, and bicep curls. Try to follow a routine that works different muscle groups.
HIIT Circuit Training
HIIT, or high-intensity interval training, is ideal for brief but efficient exercises. Arrange a circuit of workouts that include planks, jumping jacks, burpees, and mountain climbers. For 22 minutes, alternate between 20 seconds of rest and 40 seconds of vigorous exercise.
Staircase Workout
Use the stairs in your home if you have some for a workout. For twenty-two minutes, start a timer and move quickly up and down the stairs. You can add variants, such as step-ups on a lower step or two steps at a time.
Bodyweight Strength Training
Spend 22 minutes doing bodyweight exercises such as press-ups, planks, crunches, squats, and lunges. To achieve a complete body workout, design a regimen that focuses on several muscle groups.
Yoga Flow Challenge
Look up a strenuous 20- to 30-minute yoga flow online and make a daily commitment to do it. During the hectic holiday season, yoga provides both physical movement and mental calm, and it can be done in a small space.
