5 ways to keep moving (naturally) through the festive season
It’s often the case that daily movement comes lower down the pecking order at this time of year and there’s an increase in longer periods of sedentarism. If we’re fortunate enough to be able to celebrate this festive season with friends and loved ones, let’s turn that on its head and help and be accountable to each other to prioritise daily movement.
Don’t get me wrong, it doesn’t have to be big chunky exercise sessions, but instead it may be more realistic to add in lots of mini, fun movement breaks. This will ensure everyone feels more energised and we will be setting ourselves up for a great start to the new year ahead.
Get everyone’s ‘buy-in’ early!
Voice your intentions; try to get everyone to agree on activities at the outset of your time together, so that it’s not a shock when you propose something. That way, at least a few of your group are sure to help you keep moving!
Simple ideas for daily movement:
1. Move as soon as you wake up!
This doesn’t have to be fitting in a lengthy work out session (unless you want to and can of course), or setting the alarm early on precious days off, it just means starting the day with movement.
Studies have shown that if you move at the start of the day, you’re likely to be more active during the rest of your day; double win!
Choose anything that makes you feel good - stretching, slithering down to the ground, moving there and getting back up again or working through the body doing joint articulations (more to come about these from Reclaim Movement on specific techniques in the new year).
By moving early in the day, you prove to yourself that moving makes you feel better, so you subconsciously set yourself up for a day in which you’re likely to move more.
2. Get outdoors at least once a day, preferably in the morning and even better, go for a walk
Getting out into the daylight early helps us sleep better and often feel more positive about our day. It starts the body’s circadian rhythm, allowing our ‘sleep drive’ to build throughout the day.
If I know I can’t get out for a walk for a while, I like to stand outside (especially with bare feet on the cold grass!) with my morning cuppa (I’m a tea person; I’ve never liked coffee!). I enjoy the sun’s rays if I can see them, or at least just do some mindful breathing to take in fresh air whilst absorbing natural daylight.
The best thing is to plan a daily walk with or without your loved ones, but preferably with, so that everyone feels the benefits. Walks don’t have to be hours long, but even half an hour of slower walking is better than no walking and, even if some complain about going, they rarely regret it!
3. Plan ground time every day
To help keep working on your mobility and strength and avoid getting stuck in ‘chair position’ for long stretches of time, a great way to incorporate healthy movement is by choosing to spend time at ground level.
A few ideas are wrapping presents, playing board games, watching a film (with cushions and folded blankets around you for added comfort), opening presents, movement games (see 4. below), having a conversation with a loved one and encouraging them to sit on the ground with you to do so.
Be creative and make ground time part of your daily plans
4. Ensure you move after meals
If you move for at least 10 minutes during the 90 minutes after you eat, you can reduce the height of glucose spikes created in the body by eating, as movement stops the accumulation of glucose in the body, according to research by Jessie Inchauspé @glucosegoddess on Instagram.
This can be as simple as some calf raises and mini balancing movements, kitchen dancing whilst doing the washing up, having balloons on hand to play ‘keep off the ground’ with any body part, a quick walk, some ground stretches, or anything at all that involves you literally just moving your body.
If you like to watch tv together after big meals, try to get buy-in for a ‘mid-movie movement break’ for 5 minutes when everyone no longer feels full, maybe having a game at the ready (see 5. below).
5. Make it fun! Set daily mini movement games and challenges
Make movement fun for all generations of the family. This can be a very bonding experience and usually produces guaranteed smiles and laughter, as well as better health outcomes for all. It also shows children that movement is a multi-generational pursuit and that you’re never too old to play.
During Advent, I’ve been posting lots of ‘Mini Moves’ on Instagram, with everything from challenges whilst out walking and movement games, to creative ways to unpack the shopping! If you’ve missed them, click here to go to the Reclaim Movement Instagram page.
Let props bring ideas for movement, such as balloons in communal rooms, a broom handle for doing the limbo, or santa hats for a ‘steal the hat’ game!
Otherwise get down to ground level and have a movement tag game - where everyone has to crawl, bum shuffle or hip walk and tag everyone else by high fiving with opposite hands. Whilst on the move, someone calls ‘over’ and everyone then has to turn over to crawl around the other way up!
Move more and you’ll be glad you did
There are no rules to movement in my book, especially when it’s moving purely in the pursuit of fun.
Seeing movement as something that brings people together for a positive experience, rather than a competition of capability usually only has positive outcomes.
If you have enjoyed these ways of helping prioritise movement over the festive season, then you’ll definitely enjoy the next Reclaim Movement 5 day introductory course, ‘Move more (naturally) to feel better’ starting on Monday 15th January 2024 - full details are here. To be notified about signing up in the New Year and to receive a special offer, please click here now to register your interest.
