“On days when I have even less time, I still have ways to maintain my fitness…”
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The holidays are always the busiest part of my year, no matter how hard I try to plan ahead. In this chaos, my regular workouts—and often exercises in general—fall into the background. But I'm determined that this year will be different.
Consistency is key when it comes to fitness, and part of consistency is adaptability. So I'm going to get creative. To start, I want to make sure I'm making the most of my time. Research shows that high-intensity interval training (HIIT)—exercise at near-maximal effort, repeated cycles with short rests in between—is one of the most effective workouts. He was born from the 1990s. study that found A 4 minute workoutconsisting of repeated cycles of 20 seconds of intense exercise followed by 10 seconds of rest, improved aerobic fitness better than an hour of moderate exercise when done five days a week for six weeks.
On days when I have even less time, I still have ways to maintain my fitness. 2023 research over 22,000 adults who did not exercise found that 3.5 minutes of vigorous activity per day was associated with lower risk of cardiovascular disease in women. In a separate people analysis who consciously exercised, short bursts of vigorous activity were associated with 20 percent lower risk of heart attack and stroke for both women and men.
These bouts of intense activity, which I like to call “exercise snacks,” can involve chasing the bus, lugging groceries home, or, in my case, running through the airport with gifts in tow. It could even be as simple as walking up the stairs. 2019 study found that vigorously climbing three flights of stairs three times a day, three days a week, could improve cardiovascular health by about 5 percent after six weeks.
Another, less intensive option is to count your steps. Most goals involve walking 10,000 steps a day, but by 2025. the study showed that only 7,000 was enough to reduce risk cardiovascular disease, type 2 diabetes, dementia and early death. Long walks are a great way for me to stay active during the holidays and connect with my family at the same time.
I find these three options—HIIT workouts, sports snacks, and leisurely walks—to fit easily into my chaotic schedule. But even if they can't, I'm not too worried about my health. A month without training shouldn't bring me back to square one. In fact, a noticeable decrease in muscle strength does not occur until two to three months of inactivity. Aerobic endurance declines more quickly, usually after a month without exercise. So if you can only prioritize one activity, focus on getting your heart pumping. And remember: the most important thing is to return to training after the end of the holidays.
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Grace Wade is a health reporter for New scientist US based
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