“On those days when I have even less time, there are still ways for me to maintain my fitness…”
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The holidays are always the most stressful part of my year, no matter how much I try to plan ahead. Amid the chaos, my usual workout routine – and often exercise altogether – falls by the wayside. But I am determined for this year to be different.
Consistency is key when it comes to fitness, and part of staying consistent is being adaptable. So I am going to get creative. To start, I want to make sure I am being as efficient as possible with my time. Research shows that high-intensity interval training (HIIT) – exercising at near maximum effort in repeated bursts with short rests in between – is one of the most effective workouts. It was born out of a 1990s study that found a 4-minute workout, consisting of repeated cycles of 20 seconds of intense exercise followed by 10 seconds of rest, improved aerobic fitness more than hour-long moderate workouts, when done five days a week for six weeks.
On those days when I have even less time, there are still ways for me to maintain my fitness. A 2023 study of more than 22,000 adults who didn’t exercise found that 3.5 minutes of vigorous activity a day was associated with a lower risk of cardiovascular disease in women. In a separate analysis of people who deliberately exercised, short bursts of vigorous activity were associated with a 20 per cent lower risk of heart attack and stroke for both women and men.
These bouts of intense activity, which I like to think of as “exercise snacks”, could include chasing after the bus, lugging your groceries home or, in my case, sprinting through the airport with presents in tow. It could even be as simple as hustling up the stairs. A 2019 study found that vigorously climbing three flights of stairs three times a day, three days a week, could improve a measure of cardiovascular fitness by about 5 per cent after six weeks.
Another, less intense option is to keep my step count up. Most targets call for 10,000 steps a day, but a 2025 study showed that just 7000 was enough to lower the risk of heart disease, type 2 diabetes, dementia and early death. Going on long walks is a great way for me to stay active over the holidays while catching up with my family members.
I believe these three options – HIIT workouts, exercise snacks and leisurely walks – can easily fit into my chaotic schedule. But even if they can’t, I am not too worried about my health. A month without exercise shouldn’t put me back at square one. In fact, notable declines in muscle strength don’t occur until about two or three months of inactivity. Aerobic fitness fades faster, usually after a month without exercise. So if you can only prioritise one type of activity, focus on getting your heart pumping. And remember: the most important thing is to get back into your workout routine once the holidays end.
These articles are posted each week at
newscientist.com/maker
Grace Wade is a health reporter for New Scientist based in the US
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