How to Reduce December Stress with Exercise

How to train out the stress of December

December is a magical month, but let's be honest: it can also be quite stressful. Buying gifts, planning family dinners, working... it feels like you're constantly in overdrive. Luckily, there's a way to release this tension: exercise! In this article, you'll learn how to shake off that December stress through exercise.

We've all experienced it: the pressure to make everything perfect in December. But what exactly is December stress?

  • Causes:
    • Too many obligations (parties, dinners, gifts).
    • Financial worries due to higher expenses.
    • Less time for yourself.
  • Implications:
    • Physical tension such as headaches or stiff muscles.
    • Mental stress, including irritability and fatigue.

    Stress puts your body in a constant "fight or flight" mode. This can not only affect your mood but also damage your health. Time to take action!



    Why is exercise the best remedy?

    Have you ever noticed that you feel much better after a workout? That's no coincidence. Exercise is one of the most effective ways to combat stress.

    • Physical benefits:
      • Exercise stimulates the production of endorphins, also known as 'happiness hormones'.
      • It reduces the production of stress hormones such as cortisol.
      • Your body feels stronger and more relaxed after a good workout.
    • Mental benefits:
      • You focus your attention on your workout, which gives you a break from stressful thoughts.
      • It gives you a sense of control, which is important in busy times.

      In short: training is a kind of reset button for your mind and your body.

      Effective training methods against stress

      Not every workout is equally effective at relieving stress. Here are a few proven methods to help you feel completely zen again.

      Yoga and mindfulness

      Yoga is the perfect combination of physical exertion and mental relaxation.

      • Why yoga?
        • It focuses on breathing, which calms your nervous system.
        • It reduces tension in your muscles.

      • Tips for beginners:
        • Start with simple poses like Child's Pose or Downward Dog.
        • Combine yoga with mindfulness exercises, such as meditation, for maximum effect.

        Strength training as an outlet

        Had a tough day? Grab some weights and release that tension!

        • Benefits of strength training:
          • It helps to literally push away frustration and tension.
          • You will feel stronger and more confident afterwards.
        • Recommended exercises:
          • Deadlifts, squats and bench presses.
          • Use resistance bands for added variation.

          Tips to stay consistent

          The holidays make it difficult to maintain a routine. Here are some practical tips:

          • Plan your workouts:
            • Set aside time in your calendar, just as you do with other appointments.
            • Choose times that work best for you, for example early in the morning.

          • Keep it simple:
            • No time to hit the gym? Do a quick 20-minute HIIT session at home.
            • Combine exercise with other activities, such as a walk after dinner.

          Training at home vs. at the gym

          Both options have their advantages.

          • Training at home:
            • Ideal if you have little time.
            • You don't need any travel time or excuses.

          • Gym:
            • A better atmosphere and more motivation from other athletes.
            • Access to more equipment and group classes.

          Choose what best fits your schedule and lifestyle.

          December stress is a challenge, but it's certainly not insurmountable. Exercise can reset your mind and relax your body. Whether you choose yoga, strength training, or a combination of both, the key is consistency. So what are you waiting for? Put on your workout clothes and work out your stress!

          Frequently Asked Questions

          1. How often should I exercise to reduce stress?
          Try to train at least three times a week for best results, but even a short session can help.

          2. Can I train without equipment?
          Yes! There are plenty of bodyweight exercises, like squats, push-ups, and planks, that you can do anywhere.

          3. What foods help reduce stress?
          Eat foods rich in magnesium (such as nuts and spinach) and omega-3s (such as salmon and flaxseed). Also, drink plenty of water.

          4. Is strength training better than cardio for stress?
          Both have benefits, but strength training can help release tension and give you a sense of control.

          5. How do I stay motivated during busy periods?
          Make your goals small and achievable, find a training buddy, and remind yourself how good you feel after a workout!

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