The holiday season comes with a familiar chorus of messages telling us to “make up for” festive food by exercising more. From gym ads to casual comments at gatherings, the idea that we must earn treats or burn them off can start to feel like a rule. Diet culture has long framed indulgence as something wrong, and movement as punishment. But taking a break from your usual routine is not a failure, and it can actually support a healthier mindset.
A more balanced view is simple, you do not have to “work off” what you eat to be well. Colleen Schreyer, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine, has pointed out that the belief we must burn every extra bite is not accurate. Over a few days, the body can naturally adjust by shifting hunger and fullness signals, especially when we pay attention to them. Instead of asking whether you should eat something, it can help to ask when you want it. If you are hungry, eat, and if you are comfortably full, save it for later.
If your main worry is losing progress, it helps to remember that fitness is built over months and years, not a handful of holiday days. Skipping a workout, or even slowing down for a week or two, is unlikely to erase what you have built. Rest is also part of training because muscles repair and adapt during recovery. Schreyer also notes that doing far more than the commonly recommended 150 minutes of weekly cardio does not necessarily translate into big additional benefits. Sometimes the best thing you can do for your body is let it reset.
Alyssa Vela, a health psychologist and assistant professor of surgery and psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine, warns that turning exercise into a form of repayment adds shame and guilt to something that should feel supportive. That emotional weight can backfire, making it harder to maintain healthy habits long term. Holidays are also real life, with travel, family schedules, and fatigue that can make rigid routines unrealistic. Flexibility is not giving up, it is adapting.
If you still want to move, think smaller and kinder. A short walk, gentle stretching, meditation, or time with friends can all count as care. Even ten minutes of activity can lift mood, and a few brief walks after meals may also help with blood sugar regulation, which can influence how you feel. The point is to choose movement because it helps you, not because you are trying to erase a plate of food.
If a pause in exercise triggers intense anxiety, it may be worth talking with a mental health professional. Many people struggle with rest because productivity is often treated as a measure of worth. Yet sometimes rest really is the most productive choice, especially when it helps you return feeling calmer and stronger.
How do you handle exercise expectations during the holidays, and what helps you stay kind to yourself? Share your thoughts in the comments.
