Heart Mag — December & Christmas Health Guide

James Pickett
Dec 1
2 min read

Staying Heart-Healthy During the Festive Season

December is a joyful month filled with celebrations, family time, and well-earned rest. But it can also bring challenges: colder weather, busier schedules, indulgent meals, and changes in routine can all make it harder to keep moving and prioritise heart health.

This guide will help you enjoy the festivities while still feeling energised, confident, and well — without missing out on the things you love.

“Take care of your body. It’s the only place you have to live.”— Jim Rohn

Why December Matters for Heart Health

During winter, heart-related problems can increase due to:

Cold exposure → increasing heart workload
High-fat festive foods → affecting cholesterol
Alcohol → raising blood pressure and arrhythmias
Reduced movement → lowering cardiovascular fitness
Holiday stress → impacting mental wellbeing and behaviours

But every little step helps. Even small improvements can support:

Better blood pressure control
Maintaining circulation and warmth
Improved energy, mood and sleep
Reduced stress and anxiety
Keeping rehab progress on track

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”— Aristotle

Five Simple Habits to Keep Your Heart Happy This December

Move every day — even a little
Aim for RPE 9–13 (light–moderate). Try indoor walking circuits, gentle strength work, or dancing to festive tunes.
Keep meals balanced
80% nourishing, 20% festive — load up on fruit/veg and try not to arrive at events very hungry.
Hydrate between the mulled wine
Alternate alcohol with water or herbal tea. Your head and heart will thank you.
Stay warm
Layer up and avoid exercising outside in very cold or windy weather.
Rest without collapsing
Plan short rejuvenating breaks rather than hitting burnout.

“Joy is not in things; it is in us.”— Richard Wagner

Your December Challenges

Choose one or do both!

Short-Term Challenge (2 Weeks)

• 10–20 minutes of movement daily (walking, gentle strength, indoor cardio)• Keep intensity Borg RPE 9–13

• Tick off each day you move — momentum = motivation

Long-Term Challenge (4 Weeks)

• Choose one health priority (movement / hydration / stress)

• Set a SMART goal (Specific, Measurable, Achievable, Relevant, Time-bound)

• Review weekly how your body and mood respond

Two blank lines after section.

“It does not matter how slowly you go as long as you do not stop.”— Confucius

Festive Heart-Health Safety Tips

Avoid sudden, strenuous effort outdoors in very cold temperatures
Take extra care after big meals — wait 90 minutes before exercise
Always complete a warm-up and cool-down
If dizzy, short of breath more than usual, or chest discomfort → stop and seek help
Stick to prescribed medication — even during holidays