Christmas is usually a period with a lot of free time to spend with family and friends or simply to rest. When spending time away from work and deciding to dedicate time to yourself, it is tempting to get a little too comfortable. The tendency is to stay home and just enjoy the company of others or yourself. However, it’s also a great time to dedicate yourself to activities you’re unable to do at other times of the year.
If done properly, taking regular exercise with others or on your own brings health benefits that can make you want to continue throughout the year, even after the Christmas holidays are over.
For those who prefer to stay indoors, there are several exercises suitable for doing at home that provide the short and long-term benefits of any other type of physical activity.
1. Squats
This exercise primarily works the thighs, glutes and core.
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How to do it:
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Stand up with your feet shoulder-width apart.
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Bend the knees, imagining you are going to sit down on a chair, while keeping your back straight.
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Then return to the starting position, breathing out as you do.
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Repetitions: Do 3 sets of 10-15 repetitions.
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Advanced option: Hold a weighted object, like a water bottle, to add intensity.
2. Incline push-ups
Incline push-ups are an excellent alternative for working your upper body if you can't do traditional push-ups, or if you want to do something less intense. They are also practical for the home, as you can use furniture, such as a table or any stable surface, to perform your routine.
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How to do it:
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Stand in front of a strong table or similar piece of furniture (make sure it's stable).
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Place your hands on the edge of the table, shoulder-width apart.
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Extend your legs back, keeping your body in a straight line from head to toe.
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Slowly bend your elbows, bringing your chest closer to the table while keeping your body straight.
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Then return to the starting position, breathing out as you push back up.
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Repetitions: Perform 3 sets of 10-15 repetitions.
Giving the gift of health and fitness
Christmas is also a great opportunity to offer gifts that promote an active and healthy lifestyle. Why not provide a gift as a way to encourage health care and physical exercise?
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Sports equipment: dumbbells, resistance bands or winter sports gear, such as helmets and thermal gloves.
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Sportswear: Comfortable clothing and items suitable for each type of activity can be given as a gift, such as moisture-wicking shirts and sports shoes.
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Gift vouchers for health and wellbeing: Gift cards for personal trainer sessions, fitness classes or a medical-sports check-up are practical and meaningful.
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Activity experiences: Courses or outdoor activities such as guided tours, trips or adventure sports are gifts that create unforgettable memories.
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Activity trackers: Devices like bracelets or smart watches can help track progress and thus increase motivation.
All these ideas are original gifts with a positive impact on the health and wellbeing of the person receiving them.
Information documented by:
Dr Eva Ferrer, specialist in sports medicine and Sandra Escolà, physiotherapist. Sports Medicine Unit at the Hospital Clínic and at Sant Joan de Déu Hospital.
