Editor’s note: Holly Bertone, a certified holistic health coach based in Chambersburg, is offering readers an eight-part series with tips on avoiding holiday overeating. After the series, she’ll offer a weekly set of health pointers.
When people think about improving their metabolism, their minds often jump to cutting calories, dieting or intense cardio sessions. But science shows there’s a simpler, more effective approach – moving your body in ways that support its natural processes.
With the holiday season upon us, finding time to stay active can feel like a challenge. Yet incorporating movement into your daily routine is not only achievable but also key to maintaining metabolic health during this busy time of year.
Why movement matters
Metabolism is how your body converts food into energy. While certain factors like age and genetics play a role, consistent movement throughout the day can significantly impact metabolic health. Research published in the Journal of Physiology highlights that even light, frequent movements help regulate blood sugar and insulin levels, which are crucial for keeping your metabolism running smoothly (source).
This means that whether you’re wrapping gifts, preparing meals or decorating the tree, adding purposeful movement to your day can have long-term benefits.
The best types of movement
Two forms of activity stand out as particularly beneficial for metabolic health:
- Strength training
Incorporating 20–30 minutes of strength training, 2–3 times a week, helps build and maintain muscle mass, which naturally declines over time. Muscle is metabolically active, meaning it burns more calories at rest. Think of it as your metabolic currency. The more you have, the better your metabolism works. - Frequent movement throughout the day
Known as “micro-movements” or “movement snacks,” these are small, intentional activities like stretching, walking or light exercises performed at intervals. Standing up every hour or taking a quick walk around the house can prevent long periods of inactivity, which can slow your metabolism. Multiple studies indicate that breaking up prolonged sitting with short bouts of light activity improves glucose metabolism and insulin sensitivity.
How to stay consistent
One of the biggest barriers to staying active is consistency, especially during the holidays when schedules get hectic. The key is to shift your mindset. Instead of viewing movement as a chore, think of it as a gift to your body – a way to boost your energy and well-being.
Start small by setting achievable goals. For example, use a timer to remind yourself to move every hour, whether it’s a few squats, stretches or a short walk. These small actions can make a big difference over time.
Supporting your holiday wellness goals
Maintaining a consistent movement routine during the holiday season doesn’t require expensive gym memberships or hours of exercise. It’s about finding ways to incorporate activity into your day – like carrying heavy shopping bags (hello, impromptu strength training!) or enjoying a brisk walk to admire neighborhood holiday lights.
This holiday season, consider movement as part of the gift you give yourself. By staying active, you’re supporting your metabolism, reducing stress and setting yourself up for a healthier new year.
