Post-Thanksgiving Exercises

Holidays can be oh so bitter sweet. The joyous times spent with family and friends eating amazing home cooked meals can make both your heart and belly feel very full. While the weekend never seems to last long enough, we all know far too well how long that lingering feeling of full can hang around for.

Overindulging on the holidays is sort of a must. That being said, you might be asking yourself questions like “did I ruin my progress?” and “ did all those intense workouts and healthy meals that I stick to go to waste?”. The answer to that is HELL NO. For some of us, the biggest Thanksgiving hurdle to recover from is the psychological game that can drag you way down.

SweatCity is here to help. We’ve come up with a list of exercises and a few tips that you can follow to get back on track and gain that momentum to start heading in the right direction again.

Exercises to Get Back On Track After Thanksgiving

Go for a Walk, Hike, or Bike Ride

Get active with friends and family. This can be a nice way to stay active without pushing yourself too hard after overindulging. It can also be a great way to relax and get your mind off of food for a while and enjoy the beautiful colours of fall instead. It can feel amazing to get out of the city and go for a hike in the countryside, go for a long bike ride, or just step out for a walk around your neighborhood if you don’t have time to go too far.


Do Some Yoga

Whether you’re doing it on your own or in a class setting, yoga can be a great way to get back in touch with your body. It will help you develop greater self-awareness and really feel the sensations through your body more, including feelings of hunger. This will help you understand whether you’re actually hungry or just craving foods and it can help prevent another binge episode.   

Join an Exercise Class

It can be nice to be in an environment where you’re surrounded by people who are probably experiencing the same thing as you. Knowing that everyone’s there for the same purpose (and that you’re not alone) can be really motivational. Download the #SweatCity app to discover gyms and exercise classes near you and find the motivation to get back on track.


Go to the Park

Grab a soccer ball, a couple of tennis rackets or a Frisbee and round up your friends or family and head to the park. When’s the last time you played your favorite game outside? This can be a really fun way to get some exercise without feeling like you’re trying to work out. It’s fun, it’s free, and it’s outside.  

Aerobic Exercise

Go for a long walk or a light jog to get some aerobic exercise. This can be a low-intensity way to get your body moving when you feel tired after overeating. Grab a workout buddy or a friend to find the motivation to get moving, or plug your headphones in and blast music on your own.


Weight training + HIIT

This is for those who feel like they have the energy for a more intensive workout. The combo will certainly get your heart rate pumping and muscles moving in a short amount of time so you’ll work up a sweat and burn calories fast. Make sure you don’t do this right after eating a lot as you might feel nauseous if you work out too hard too soon after.


Wake Up Early and Get Active

Don’t sleep in super late - you’ll be more likely to have a lazy day. Set your alarm early so you can get up and get moving as soon as you’ve had a full night’s sleep. Each day is an entirely new day, so you’ll feel good starting this one off on an active note after an evening (or day) of overeating.  

Know That It’s OK

Don’t beat yourself up after overindulging. You haven’t ruined all your progress with a day’s worth of cheating - as long as it remains just one day and doesn’t turn into a downward spiral of repetitive overeating. As long as that doesn’t happen, don’t worry and be grateful for the food you ate and time you spent with everyone. Keeping moving forwards and you’ll find yourself back on track and feeling better in no time.

Take Control of Your Diet

While working out can be a great way to take care of your body after overeating, you won’t reap all the benefits if you don’t maintain a diet that complements your regime. Restock your fridge with healthy foods and prep nutritious meals. Load up on lean protein, high fiber, and plenty of fruits and veggies. Stay hydrated and drink lots of water. Check out the #SweatCity app for recommendations on healthy restaurants for when you’d rather eat out.      

Victoria Gimelfarb