Festive Movement: Simple Ways to Feel Good This Christmas
Training Over Christmas: Move for Joy, Not Guilt
Christmas is the time to relax, indulge, and spend quality time with loved ones. It’s also the perfect opportunity to embrace a bit of movement—if you feel like it. Whether it’s going for a walk, playing with the kids, or popping into a gym class, staying active can help you feel more energized and connected during the festive season.
At BARCH, we believe fitness should be about enjoyment, not pressure. If you want to take a break and recharge, go for it guilt-free. But if you’d like to move your body, there are plenty of ways to do it, both in and outside the gym.
Why Move During the Christmas break?
1. Lift Your Mood
Movement, even light activity, has been shown to improve mood by triggering the release of endorphins, the body’s natural “feel-good” chemicals. After late nights or indulgent meals, gentle activity can help you feel more balanced and clear-headed.
Research Insight: A study published in The Journal of Happiness Studies found that even 10 minutes of physical activity can significantly improve mood and reduce stress levels, especially during busy or high-stress periods like the holidays.
2. Boost Energy Levels
While lounging on the sofa after a big meal might feel appealing, a little movement can re-energize you. Physical activity improves blood circulation, delivering oxygen and nutrients to tissues, which can shake off that sluggish, post-dinner feeling.
Research Insight: A review in Physiology & Behavior highlights that moderate exercise increases energy and reduces fatigue more effectively than caffeine or a quick nap. Just 20 minutes of walking can give you a noticeable energy boost.
3. Create Connection
The holidays are all about togetherness, and moving with others—whether family, friends, or your gym community—can strengthen those bonds. Exercising with others adds a social element, making the experience more enjoyable and helping to deepen connections.
Research Insight: According to a study in The International Journal of Behavioral Nutrition and Physical Activity,people who engage in group exercise report higher levels of satisfaction and motivation compared to those who exercise alone. It’s not about the workout itself—it’s about the shared experience.
4. Support Mental Clarity and Stress Relief
The festive period can be busy and overwhelming, but movement helps clear your mind and alleviate stress. Physical activity lowers levels of cortisol, the body’s stress hormone, and increases feelings of calm and relaxation.
Research Insight: A meta-analysis in Health Psychology Review shows that regular physical activity, even at low intensities, significantly reduces symptoms of anxiety and depression, which can be heightened during the holiday season.
5. Enhance Sleep Quality
Struggling to wind down after festive excitement? Moving your body during the day can improve sleep quality, helping you feel more rested and refreshed.
Research Insight: The Sleep Foundation reports that moderate exercise increases time spent in deep sleep, the most restorative phase, making it easier to recover from busy days and late nights.
6. Keep Your Digestive System Happy
After a big meal, a light walk or gentle movement can aid digestion and reduce bloating, leaving you feeling more comfortable.
Research Insight: A study in Clinical Gastroenterology and Hepatology found that light post-meal activity, like walking, speeds up digestion and reduces bloating, particularly after high-fat or indulgent meals.
7. Encourage Longevity Through Playful Activity
Holidays are an excellent opportunity to move in ways that feel fun—like playing with the kids or joining a friendly family game. Not only does this add joy to your day, but playful, low-stress activity also promotes long-term physical and mental health.
Research Insight: Research in The Lancet underscores that even small bouts of daily movement contribute to improved long-term health outcomes, emphasizing that every bit of activity adds up.
By weaving in a little movement, the holidays can feel more balanced, energizing, and connected. Whether it’s a brisk walk, a quick workout, or simply playing a game in the garden, moving your body brings benefits that extend far beyond the festive season.
Ideas to Stay Active
This Christmas break is full of opportunities to move in a way that feels good. Here are some ideas to try:
1. Family Walks
Gather the household and head out for a stroll. Whether it’s a brisk morning walk or a relaxed evening one to admire the Christmas lights, it’s a simple and social way to move.
2. Play with the Kids or Family Members
From a game of tag in the garden to a dance-off to Christmas songs, kids have a knack for making movement fun. Follow their lead, and you’ll be moving before you know it.
3. Try a Festive Workout
If you want something a little more structured, consider a quick home workout:
10 squats
10 hand release press ups
5 burpees
Repeat 3–5 rounds
It’s quick, effective, and leaves you plenty of time to get back to the celebrations.
4. Pop into a BARCH Class
We’re open throughout the holidays, so if you fancy a class, come along—and maybe bring a family member or friend with you. Trying something new together is always a great way to connect.
5. Get Outdoors
If the weather cooperates, head to a local park or nature trail for a bit of fresh air. It’s a chance to recharge and enjoy the beauty of the season.
No Pressure, Just Enjoyment
At BARCH, we believe the festive season is about balance. There’s no need to feel guilty if you choose rest over movement, but if you do want to stay active, let it be about joy, connection, and feeling good—not ticking boxes.
Move how you want, when you want, and most importantly, enjoy the season in a way that feels right for you. Merry Christmas from everyone at BARCH! 🎄