The festive season, while joyous, often leads to hours of sitting, indulgent food, and poor posture, which can take a toll on our bodies. This sedentary behaviour can reduce circulation, weaken lower-body muscles, and contribute to significant stiffness and fatigue, effects often amplified by rich meals and alcohol.
Short Bursts of Movement for Festive Wellness
However, incorporating short bursts of structured movement can effectively counter these issues without interrupting the Christmas fun. Leon Bolmeer, a personal trainer and owner of Geezers Boxing, has shared a set of "realistic" and beginner-friendly drills designed to keep you active. The best part? Each one takes mere seconds to complete.
"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," explained Bolmeer. He highlights that footwork is a cornerstone of boxing technique. While equipment like skipping ropes is common, beginners can achieve the same benefits at home or even in a compact office space.
The Five Festive Fitness Drills
Here are the five simple exercises recommended by Bolmeer to wake up underused muscles and maintain mobility during the holiday period.
Lateral Shuffle: Begin by standing with your feet together. Take small, continuous steps to one side for 30 seconds. This movement activates the hips, inner thighs, and stabilising muscles that suffer from prolonged sitting. Bolmeer advises repeating this drill five times, with a 30-second rest period between each set.
Shuttle Step Drill: Step forward with your right foot, then your left, before reversing the movement back to the start. This gentle exercise raises the heart rate and improves blood flow through the calves and ankles. Continue for 60 seconds on, followed by 60 seconds off, and repeat the cycle five times.
Single-Leg Hops: If you are able, stand on one leg and hop forward and backward for 60 seconds. Then, switch legs and repeat. Perform this five times on each side. This drill is excellent for improving balance, strengthening the feet and ankles, and counteracting the instability that develops from too much sitting.
Jump Squats: For those with a bit more athletic ability, this powerful move engages all major lower-body muscles and helps reverse stiffness. Start by squatting down, then explode upwards into a jump, landing softly back in an upright position. Bolmeer recommends doing this for 30 seconds, followed by 30 seconds of rest, for a total of five rounds.
Carioca Drill: Similar to the lateral shuffle, this involves stepping to the side. However, instead of moving in parallel, you cross one foot over and then behind the other. Perform this coordinated movement for 60 seconds, then rest for 30 seconds. Repeat for five rounds to significantly improve hip mobility and coordination.
Making a Major Difference in Minutes
The key message from fitness experts is clear: you don't need a lengthy gym session to stay healthy over Christmas. Even small, structured bouts of exercise during the holidays can have a profound impact on how you feel, combating the physical downsides of festive relaxation and overindulgence. By integrating these quick drills into your day, you can maintain energy levels, reduce stiffness, and enjoy the celebrations to the fullest.
