As we dive into the holiday season, it's easy to get swept up in the festivities and perhaps let our health take a back seat. Christmas often brings indulgent food and a break from regular routines, but there are several enjoyable ways to stay active and prioritise your muscles over the coming weeks.

Here’s a list of six ideas to keep your muscles happy this Christmas:

December is the time when our social lives go into overdrive. But guess what? Your muscle health doesn't have to suffer. Turn your usual drinks or lunch catch-ups into active outings by opting for a walk or hike instead. Choose scenic trails that offer a balance of challenge and enjoyment. Routes with a range of terrains, slight inclines or those that include stairs will help engage leg muscles and provide a natural form of resistance exercise.

Turn holiday fitness into a friendly competition by coming up with festive challenges. Rally your family and friends to take part in activities such as a Christmas morning fun run or a light-hearted game of backyard cricket. Consider challenging the whole family to a week-long step challenge in the lead up to Christmas – setting a fun prize for the winner with highest overall step count.

Consider gifting gym passes or fitness classes to family members and friends to attend with you in the new year. Select classes that focus on strength training, a type of resistance training that helps improve muscle strength and tone.¹ Look for classes that include free weights, weight machines, resistance bands, or your own body weight.¹ Some examples include bootcamp workouts, Pilates or barre classes.

If you have access to a pool or beach, take advantage of it during the holidays. Swimming is a low-impact, full-body workout that supports muscle strength and cardiovascular health. Whether it's a few laps or a leisurely swim, the water provides resistance that helps build and maintain muscle strength.²

The holiday season often brings indulgent treats, but it's crucial to maintain a balanced diet for muscle health. Make sure that your meals and snacks incorporate each of the ⁵ food groups to provide your body with the essential nutrients it needs.³ This includes a variety of protein, whole grains, fruits, vegetables and dairy or dairy alternatives.³ Prioritise protein-rich foods, such as lean meats, fish, eggs, beans, and dairy products, during your holiday meals to help support muscle health.⁴ If you're attending gatherings, contribute by bringing a protein-packed dish to share, ensuring a nutritious option for everyone. Keep reading for some creative recipe ideas. 

Furthermore, don't overlook the importance of other nutrients, including specific vitamins and minerals, in supporting muscle health. Explore our article on the key nutrients for muscle health to discover what they are and how to include them in your diet.

An excellent way to help boost the nutritional value of seasonal dishes is to include Ensure Powder. Ensure is a versatile nutritional supplement that can be added various recipes, such as smoothies, soups, or even baked goods.* It provides complete, balanced nutrition and contains high-quality protein plus 28 vitamins and minerals to help support strength and energy.⁵ Need some inspiration? Try our range of tried and tested recipes including Ensure. Here are a few examples: