The holiday season is full of festive cheer, indulgent meals, late nights, and often, a break from regular exercise routines. As Christmas comes to an end and the new year begins, many of us are eager to return to our usual fitness routines. However, after a period of inactivity, indulgence, and sometimes excess, it’s important to ease back into sport and exercise gradually rather than diving in at full intensity. Returning too quickly can lead to various physical and mental setbacks. Here’s why you should take it slow and consider the risks associated with excessive alcohol consumption, poor sleep hygiene, and overindulging in high-calorie foods during the holidays.Â
1. Risk of injury due to muscle deconditioning Â
One of the main risks of returning to exercise too soon is the likelihood of injury. After a break from regular physical activity, your muscles and joints are not as conditioned as they were before the break. They may have lost some of their flexibility, strength, and reactiveness. Jumping back into high-intensity workouts or sports can strain these deconditioned muscles, making you more susceptible to sprains, strains, and tears.Â
Overuse injuries are also a concern. Your body may not be used to the volume or intensity of activity you’re asking of it, so you may push yourself too hard and end up sidelined with an injury that takes weeks or even months to fully recover from. It’s essential to start slow, gradually increasing intensity and duration over time to avoid overloading your body.Â
2. The impact of excessive alcohol on performance and recovery
During the festive season, many people consume alcohol more frequently, which can have a detrimental effect on both performance and recovery. Alcohol is known to dehydrate the body, and proper hydration is essential for optimal athletic performance and muscle recovery. Dehydration can lead to fatigue, cramping, dizziness, and reduced coordination, all of which increase the risk of accidents and injuries during physical activity.Â
Additionally, alcohol impairs muscle repair and recovery. It reduces protein synthesis and interferes with the body’s ability to rebuild muscles after exercise. If you return to intense exercise while still recovering from the effects of alcohol, you may feel more sluggish, experience muscle soreness for longer, or even prolong the recovery process.Â
3. Poor sleep hygiene and it’s effect on exercise performance
The holidays can often disrupt our regular sleep routines. Late nights, disrupted schedules, and poor sleep hygiene (like using screens before bed or consuming caffeine late in the day) are common during Christmas. Sleep is a critical element of recovery and performance—both for mental clarity and physical recovery.Â
When you’re well-rested, your body is better able to handle the stress of exercise, and your muscles have the time they need to repair and rebuild. Lack of sleep, however, can impair cognitive function, coordination, and reaction times, putting you at risk of injury during exercise or sport. Additionally, insufficient sleep reduces your body’s ability to burn fat efficiently and build muscle, leaving you feeling fatigued and weak during your workouts.Â
If you’ve been skimping on sleep over the holidays, it’s important to prioritise getting enough rest and gradually re-establishing a healthy sleep routine before returning to high-intensity exercise. Consider giving yourself a few days to allow your body to get back into a regular sleep cycle, so you’re better prepared for physical activity.Â
4. The effects of a high-calorie diet on your bodies ability to perform
The Christmas holiday is also a time of indulgence, with high-calorie foods, sugary treats, and oversized meals often the norm. While enjoying these foods in moderation is part of the festive spirit, returning to exercise too quickly after consuming an unhealthy diet can be detrimental to your health and performance.Â
High-calorie foods, especially those that are high in sugar and fat, can leave you feeling sluggish and weighed down. Excessive calorie consumption during the holidays can also lead to temporary weight gain, and your body may not be accustomed to carrying that extra weight during physical activity. This added load can put unnecessary stress on your joints, particularly the knees, hips, and lower back, making you more prone to overuse injuries.Â
Moreover, a diet high in processed foods and lacking in essential nutrients can negatively impact your energy levels, making it harder for you to fuel and sustain your workouts. If you’ve been indulging in high-calorie meals, consider easing into exercise with lighter activities like walking or stretching, while focusing on getting back to a balanced, nutrient-rich diet to support your return to fitness.Â
5. Mental fatigue and motivation after the holidays
The holiday season can be mentally exhausting. From planning and attending events to managing family obligations, you may have experienced heightened levels of stress, leading to mental fatigue. This can take a toll on your motivation and focus when you return to exercise. Trying to push yourself too hard immediately after the holiday break could lead to burnout, frustration, or even injury due to a lack of focus.
Instead, approach your return to exercise with patience and mindfulness. Focus on setting realistic goals for the new year and gradually work toward them. Don’t rush the process. Take time to reconnect with your body and reassess what you’re capable of before ramping up your exercise intensity.
Holiday Reset – Gradual return to fitness
While it can be tempting to jump back into intense workouts or sports after the holiday break, doing so too quickly can pose risks for both physical and mental well-being. The combination of muscle deconditioning, excessive alcohol, poor sleep habits, and overeating can impair your performance, hinder recovery, and lead to a higher risk of injury.Â
A gradual return to exercise will allow your body and mind to readjust, ensuring a smoother transition and reducing the likelihood of setbacks. Focus on regaining your fitness gradually, nourishing your body with a balanced diet, and prioritising recovery through rest and hydration. By taking care of yourself after the holiday break, you’ll be setting yourself up for long-term success in your fitness journey.Â
Dominic Moon
Dominic is a Sports Specialist Physiotherapist who works with Olympic and Professional Athletes. He has special interests in Golf, team sports and running. Dominic qualified as a Physiotherapist in 2016 and completed a masters degree in 2020 in Sport and Exercise Medicine. Previously Dominic has worked as a Clinical Specialist in the NHS along side directing DCM Health & Fitness. Since 2019 he has been focusing on private practice where he co-leads a team of advanced clinicians who work with people in sport. Focus of the service is injury prevention, rehabilitation and excelling athletic performance.