The festive season has a reputation for undoing good habits such as eating well and exercising. Normal routines disappear, days become less structured and exercise habits can fade. The solution to staying active is not more willpower, but smarter planning. Research shows that simple, practical strategies can help people stay active through Christmas and into the new year.

At this time of year, articles often focus on the calorie content of festive foods and drinks, alongside advice on how to “burn off” festive indulgence. However, guilt-based motivation is ineffective in the long term.

You are more likely to stick with exercise when it feels rewarding rather than forced. This is known as intrinsic motivation, which comes from enjoying the activity itself, rather than exercising due to pressure, guilt or external rewards. Behaviour change research shows that physical activity habits are more likely to last when they are easy to start and driven by intrinsic motivation.

For example, someone is more likely to maintain a running habit because it improves their mood or helps them decompress, rather than because they are trying to burn a specific number of calories.

To support intrinsic motivation, it helps to choose activities you enjoy or are curious about and avoid rigid rules. Exercises should match your current ability and offer a sense of progress, such as improvements in strength, technique or stamina. Clear, achievable progress increases enjoyment and commitment. Training with others, joining group classes or

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