Balancing festivities and fitness: How to stay active during celebrations

We are aware of the time of festivals where we loosely move away from our routine to enjoy traditions and values, meeting up with family and friends over delicious food. The atmosphere is pure festive: it brims with gaiety, laughter, and the irresistible scent of sweet and savory treats. But in all of the celebrating, our typical workout regimen tends to get thrown out the window. From late-night parties to heavy meals and endless snacking, keeping up our health goals can quickly fall by the wayside.


Though festivals are all about indulgence and relaxation, a dash of awareness can keep our body and mind in sync. Celebrating does not have to equal unhealthy living. With a little bit of mindful planning, we can indulge guilt-free without compromising our health. Here are some top tips to stay in shape during the festive season.



1. Watch what you eat

Festivals mean an array of indulgent foods, rich curries, fried snacks, and sugary desserts. With everything so tempting, it’s easy to overdo it. But not everything that’s there on offer is necessary to exchange for cash. Be selective and mindful. Pick up smaller portions and give preference to freshly-made or less oily fare. You can still eat your favourite foods, everything in moderation. Follow your body’s hunger signals, or fullness cues, and stop eating when you’re satisfied, not when there’s no more food left on the table.

2. Don’t overeat at one meal

The biggest festival mistake people make is overeating at one meal. Instead of eating all the nutrient- and calorie-dense foods in one sitting, try to space them out. At lunch, eat a few sweets or indulgent items and reserve some for dinner. Not only does it stop bloating and indigestion, but your body will get time to metabolize what you’ve eaten. 6. Smaller meals Eating smaller meals more frequently will keep your energy levels up and the extra calories down without giving you that gross, bloated feeling.

3. Aim for a balanced plate

Holiday meals usually heavily feature carbs and fats, but moderation is key. When you can, fit all three macronutrients — carbohydrates, protein, and fat, into moderate quantities. Accompany your plate with fiber-rich vegetables or salads, opt for baked or grilled rather than fried foods and have a good source of protein like lentils, paneer, or lean meat. The brighter the plate of food, typically, the more balanced.

4. Include exercise in the celebration

And exercise isn’t always about working out. With a bit of creativity, you can include movement in to the celebrations through fun games that are suitable for families. For instance, involve some good-natured competition- musical chairs, tug of war, or dance games. Make it more fun by including playful “punishments” for the losing team — 10 sit-ups or 5 push-ups, for example. These tiny tasks help you burn calories, and they add to the festivity, too.

5. Walk after meals

The easiest and the most effective way of aiding digestion as well as increasing metabolism is walking for 10 to 15 minutes after eating. Going for a short walk after eating keeps your tummy fit and prevents indigestion. It can be a family routine — all the members of your household can take part, and it becomes a lovely evening bridge after festal luncheons or dinners.

6. Stay hydrated

Hydration is key for digestion and rehydrating after the task. With all the heavy food and sweets that you eat, your body has to be flushed of toxins brought in. Try to consume three to three-and-a-half liters of water a day. You can even add some coconut water, herbal teas, or some cucumber, lemon, and mint water to stay hydrated. Refrain from drinking too many sugary beverages or alcohol, as this can cause dehydration.


Post-festival reset

After the celebrations subside, it’s crucial to return to normalcy. Returning to your pre-festival fitness routine may feel daunting, but remember that keeping up the momentum is crucial. Begin small; going on brisk walks, light stretching, and even doing yoga. Over time, you can resume your normal exercise and eating routine. And always remember that fitness is a long game and that festivals are meant to be a fun but temporary break, not a setback.
Feasting is at the core of every celebration, and by extension, life. You can make your celebrations both joyful and healthy with a little bit of mindful eating, some moderate activity, and staying well-hydrated. But in the end, a real celebration is about feeling good: inside and out.



Dr Sushanth B Mummigatti, Consultant Orthopaedic and Trauma Surgeon, Manipal Hospital, Goa