How to get back into physical activity after the holidays

Reduce the intensity and duration of your exercises by 30-40 percent compared to the pre-vacation period. Return to normal activity after three weeks. Alternate running and walking during the initial post-vacation period.

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Getting back into physical activity after the holidays is above all a question of gradualness, consistency and listening to the body: A long period of eating a lot and exercising little leaves its mark, and to recover and avoid wasting the benefits of physical activity, you shouldn't overdo it. If you go to the gym regularly, for example, during the first few weeks, a few minutes will be enough. one or two training sessions, from you can intensify onwards you can intensify.In general, physical activity workloads should be reduced by 30-40 percent in the first few weeks following the holiday period.

Gradualness is a concept that lends itself well to outdoor activities, from running to walking, from jogging to strolling:

  • The first times, alternate 5 minutes of slow jogging to 2 minutes of walk fastThis way, you won't get too tired and you'll have more endurance, which is more important than speed.
  • In addition to focusing on correct posture, don't forget to perform a good stretching Both before and after running. Stretching your muscles will help strengthen them and protect them from possible strains.
  • Also, do some leg toning exercises to support your legs during the running motion.
  • Take care of your warm-up, which in this post-holiday phase should last no less than 10-15 minutes.
  • Listen to your body's signals, without forcing them. Sharp pain, persistent fatigue, and worsening sleep patterns are all signs that should prompt you to avoid excessive physical activity after the holidays. This should be done until your body has returned to its normal rhythms.
  • Choose a physical activity that also rewards you psychologically: having good motivation means laying the foundation for resuming training to a pre-vacation level.

As we've said, our diet also needs to return to normal if we're to resume a healthy workout routine. During the Christmas holidays or in the summer, we've certainly overindulged. So, to get back to the gym or resume outdoor exercise, it's essential to combine this with a healthy, balanced diet. White meat, fish, fruit, and vegetables. Little wine and no alcohol, at least for a month, and lots of water, even more than usual. 

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