The holidays are a time of paradoxes. Great joys and great anxiety. Abundant gifts and financial strain. Wonderful feasts followed by a period of deprivation.
A study from Harvard Medical School reports that 62% of people describe their stress level as “very or somewhat” elevated during the holidays. Ping-ponging between these extremes creates more stress than is healthy, and it ends up being damaging.
High levels of stress can lead to avoidant behavior, irritability, increased substance use, and decreased healthy behaviors, including exercise, adequate rest, and healthy eating.
Instead of letting the holidays take over your life, learn how to manage them on your terms. In this article, you will discover the four pillars of wellness and how you can implement these simple steps even during the craziest of times.
What are the Four Pillars of Wellness?
People cannot achieve good health if they attend to only one or two aspects of wellness. To feel energetic, fit, and calm, you must employ a multi-prong approach — nutrition, cardio activity, strength training, and lifestyle.
1. Nutrition
Temptation is abundant during the holidays — cookies at work, holiday parties with cakes, and stockings full of candy. Enjoying holiday treats goes along with the holiday season, but keeping your nutrition balanced helps you to maintain steady energy and minimize weight gain. Focus on eating protein and vegetables at every meal (even breakfast), and you will find that dessert will be less appealing. If you do choose a sweet, it'll likely be a smaller portion than if you were hungry. Don’t forget a healthy afternoon snack to keep your blood sugar stable!
2. Cardio Activity
With less time during the holidays, cardio becomes even more important. It not only helps keep your endurance strong, but it also reduces stress and lifts your mood. You do not need to do cardio for long stretches every day; simply build it in two to three days per week. Small moments of movement like walking, cycling, or quick cardio intervals can make a big difference. (These little outings also function as the perfect excuse if you are saturated with family visitors and need a break.)
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3. Strength Training
Strength training is one of the best tools to maintain muscle and support healthy movement. A few focused strength sessions each week can help you stay strong, especially during the holidays.
The Centers for Disease Control recommends strength training twice a week and to hit all major muscle groups. You can do Olympic lifting, barbells, kettlebells, resistance bands, bodyweight exercises, or even Pilates.
Attend a class to help you stay accountable or treat yourself to a personal trainer to get the most out of your one-on-one sessions. This is a great way to get an endorphin boost, without the hassle of a hangover that alcohol gives.
4. Lifestyle
During the holidays, stress, travel, late nights, and changes in routine are common. Staying consistent with healthy habits like sleep, hydration, stress management, mindfulness, and connecting with others can help you remain balanced and fitness goal-oriented.
Many people focus on exercising regularly. Some people pay attention to their diet too. However, the majority of people really struggle with living a healthy lifestyle.
Most people would agree that life is stressful, full of work deadlines, caretaking, financial stresses, and running one errand after another. Living a healthy lifestyle takes true consideration and diligence.
- Getting 7-8 hours of quality sleep a night helps your body recover, improve mood and cognition, support optimum weight management, and reduce the chance of chronic health issues, such as heart disease and diabetes.
- Stress mitigation includes prayer, meditation, gentle movement including walking and yoga, time in nature, and limiting screen time.
- Social connections with friends, neighbors, and colleagues improve mood, lessen stress, foster a sense of belonging, and improve physical health.
Why is Balance More Important than a Strict Regimen?
With New Year's right around the corner, a large percentage of people will soon start a meticulous diet and fitness plan.
However, strict diets and intense training programs can produce short-term results. They are often difficult to maintain and can lead to burnout, injury, or frustration, defeating the entire goal of being healthy.
A balanced approach, which includes proper nutrition, different types of exercise, recovery, and healthy lifestyle habits, allows you to make steady progress while still enjoying life.
Focusing on balance helps you build long-term healthy habits, maintain results over time, and adapt to life’s changes without feeling restricted. You need to create a wellness routine that you can stick with for years, not just weeks, setting yourself up for success, not failure.
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Final Thoughts on Wellness
If you are looking to join a community where you can surround yourself with others who are active, prioritize healthy eating, and love social connections, then The Paseo Club may be the place for you.
The Paseo Club has served the Santa Clarita Community for over 22 years, offering tennis, pickleball, fitness, Pilates, yoga, and swimming facilities. There are several social events every month. Check out Trivia Night, Professional Mixers, and the weekly Wine Down Wednesday.
Schedule a tour and meet staff, instructors, and members. If you are ready to get started with membership today, simply sign up online and get instant access to all eight acres of the club. The Paseo Club is your home away from home. Join us now!
