Christmas is all about spending time with your family, indulging in food and having one too many mimosas. But these holiday treats, combined with being out of our usual routines, can sometimes bring lingering feelings of guilt, which can trigger an unhealthy cycle in the weeks and months that follow.

Many of us either abandon our fitness goals – feeling disappointed in ourselves for overindulging – or swing to the opposite extreme, starting intense workout routines and restrictive fad diets in an attempt to “make up” for that extra slice of trifle.

But according to Mari-Carmen Sanchez-Morris, women’s health and fitness expert and founder of Fit Mama, taking a pause at Christmas can actually improve your health and fitness goals.

Recovery and Rest

We all know that the grind of workouts can be intense, and while pushing limits is great, rest is where the magic really happens. The benefits of rest are well documented in studies showing that rest days help you get stronger and avoid injuries, so taking a break over the holidays gives your body a much-needed chance to repair and rebuild.

Muscles grow stronger during rest periods – not during the workout itself – and those few days off can help reduce inflammation and improve flexibility. By letting your muscles recover fully, you’ll return to your routine feeling stronger and fresher than before.

Taking a week off is the ideal amount of time for a mini break—long enough to rest without impacting your fitness levels, but short enough to keep your motivation high when it’s time to jump back in.

Preventing Injuries

Taking a break can also help reduce the risk of overuse injuries, which could put you out of action for much longer than a week. Enjoying a period of rest replenishes energy stores and reduces joint and muscle inflammation, so you’re ready for another year of training without the risk of wear and tear. Not only that, but a week’s rest can increase your metabolism too, helping your body become more efficient at burning calories and processing nutrients in the long run.

Mental rejuvenation

The holidays are a chance to rest your mind, too. Constant training requires mental discipline, which can be draining over time. Often, high-intensity workouts can overwhelm our system with the stress hormone cortisol which can put us in a chronically stressed-out state. Taking a week off allows your body the time it needs to rejuvenate, helping to lower your heart rate, reduce blood pressure, and give your cardiovascular system a chance to recover from the intensity of regular workouts.

The break also allows you to reset, helping to prevent burnout. When you return to your workouts in the new year, you’ll likely feel more motivated and excited to exercise again, rather than fatigued or mentally “over it.”

Time to enjoy the festivities

Of course, fitness is important for a healthy lifestyle, but so is spending quality time with family and friends. By easing up on your workout routine, you give yourself the freedom to enjoy all the festive activities and relax without feeling pressured to stick rigidly to a workout schedule. Christmas is about more than physical health; it’s an opportunity to create memories with your loved ones, indulge in your favourite foods, and focus on rest and rejuvenation. Embrace the balance of staying active while prioritising connection, relaxation, and the simple joys that make this time of year so magical.

Reflecting and Setting New Goals

The holiday season is the perfect time to hit pause and take a step back, giving yourself the space to gain clarity on your fitness journey. When you step away from your usual routine, it opens up an opportunity to reflect on what’s been working for you, what hasn’t, and where you’d like to head next. Maybe there’s a new challenge you’d like to tackle, a fresh approach to your workouts, or even a broader focus on overall wellness. Use this downtime to think about how you can align your goals with your lifestyle and goals.

Grab a notebook and jot down some goals for the year ahead—whether it’s running that 10k you’ve been dreaming about, trying out a new fitness class, scheduling at least 15 minutes a day for some ‘you’ time, or simply being more consistent with your routine. This reflection doesn’t just help you set a clear direction; it also gives you something exciting to look forward to once the holiday season winds down.