Pallavi Barman, 42, is aiming to run a sub-2 half marathon at the Tata Mumbai Marathon, which takes place on the third weekend of January every year. She has trained hard all through the year and from September, has started increasing her mileage and focussing on her running form. However, despite her best efforts, Barman shares that her training and nutrition routines are wont to get disrupted between Diwali and New Year\u2019s Day. For, late nights, parties, dinners, weddings, eating and drinking increase significantly for Barman during these months. This, in turn, translates into missed training sessions, but that’s not all. As she notes, her performance during the training sessions takes a hit too owing to lack of sleep and alcohol intake.<\/p>\n
Nirav Mehta, 44, has been running the Tata Mumbai Marathon for the last six years and he shows up, every single year, at the starting line hoping to improve on his previous year\u2019s timing. However, every single year Mehta\u2019s training suffers in December as he takes a family vacation with kids during the Christmas holidays and also attends a fair few year end parties \u2013 both of which impact his race timings.<\/p>\n
Also Read | Is 7000 steps the new magic number for better health and fitness?<\/a><\/p>\n The months between Diwali to December are a difficult time for everyone who is training towards a goal and exercising to improve their fitness. This is because not only do people eat and drink more, including sugary and deep fried treats, they also miss several training sessions or don\u2019t find enough time to go through a full workout. People often turn to compensatory exercise thinking that would balance off their indulgences. \u201cA brief disruption in exercise won\u2019t drastically affect your fitness or strength if you\u2019re generally active. The key is to return to your regular routine as soon as possible \u2013 consistency over time matters more than short breaks,\u201d Dr Dinesh Kumar, director for internal medicine at Fortis Hospital, Greater Noida.<\/p>\n SAY NO TO COMPENSATORY EXERCISING<\/p>\n It\u2019s a poor approach towards both exercise and happy, celebratory occasions when people opt for compensatory exercise whenever they eat more or indulge in one treat too many. Many feel regret and even guilt at missing their workouts while eating and drinking more. \u201cThe key is damage control, not perfection. Instead of aiming for strict diets or intense training, focus on maintaining consistency in small ways,\u201d advises Preeti Shetty, senior sports scientist at the Kokilaben Dhirubhai Ambani Hospital\u2019s sports rehab department in Mumbai.<\/p>\n Trying to exercise to compensate for indulging in sweet treats and fat-rich foods during the festive season creates a message that \u201cfood must be earned\u201d or \u201cexercise is your punishment,\u201d says deep health coach Simrun Chopra. Obviously, none of this is true.<\/p>\n \u201cA short break won\u2019t erase your progress. Your body holds on to fitness longer than you think. Strength and endurance begin to dip only after about 10\u201314 days of total inactivity,\u201d says Shetty. And, for recreational athletes the window is at least twice as wide. Therefore, Chopra suggests, \u201cFocus on returning to a normal routine or day with the same exercise laid out in your programme without trying to over-compensate. Festive celebrations are incomplete without some great food. It is important to shed those extra calories and fats to avoid other health issues. But compensating with extra exercise for indulgent eating during the festivals is not a great idea as over-exercising can prove to be harmful for our body.\u201d <\/p>\n