The holiday season can take a toll on your health and fitness, but adding some structured movement into your festivities can make a major difference
Christmas festivities often involve hours of sitting, poor posture and indulging in potentially unhealthy foods. This can lead to reduced circulation and weakened lower body muscles, as well as stiffness and fatigue exacerbated by the iconic Christmas food and alcohol.
Short, structured bursts of movement could help combat these issues without interrupting the celebrations. Personal trainer Leon Bolmeer, owner of Geezers Boxing, has shared some “realistic” beginner-friendly exercises to stay active during the Christmas period that only take a few seconds.
He advised: “Just a few minutes of intentional footwork can change how your legs feel, reduce the heaviness from sitting all day, and give you an energy boost.
“Footwork is a key part of boxing technique. While equipment like skipping ropes or ladders is typically used, beginners can get the same benefits at home or even in a small office space.”
Lateral shuffle
Stand with your feet together, then take small steps to the side continuously for 30 seconds. This activates the hips, inner thighs and stabilising muscles affected by prolonged sitting. Bolmeer recommends repeating this five times with 30 seconds of rest in between.
Shuttle step drill
Step forward with your right foot, then your left and then reverse the movement. This gently raises the heart rate while improving blood flow through the calves and ankles. Continue for 60 seconds on and 60 seconds off, repeating five times.
Single-leg hops
If you’re able, stand on one leg and hop forward and backward for 60 seconds, then switch legs and repeat five times each side. This enhances balance, strengthens the feet and ankles, and counteracts the instability that arises from excessive sitting.
Jump squats
For those with a bit more athletic prowess, this quick squat drill engages all the major lower-body muscles and can help reverse stiffness.
Begin by squatting down and jumping up from this position, landing softly upright. Bolmeer suggested doing this drill for 30 seconds followed by 30 seconds of rest for five rounds.
Carioca drill
Similar to the lateral shuffle, this drill involves stepping to the side but instead of just stepping in parallel, move one foot over and then behind the other. Do this for 60 seconds followed by 30 seconds rest for five rounds to enhance hip mobility and coordination.
