Corporate Fitness and Active Aging

During long breaks like Thanksgiving, we adopt a different rhythm. We sleep in, move a little less, stop by the refrigerator a little more, and enjoy our unplanned days. That is normal and healthy. When the time comes to return to work and restart healthy routines, the change can feel rough. It is not about willpower—it is about habits. Once we have stepped away, our routines need time to rebuild.

Here is the good news: you do not need to do everything at once. Big goals can feel overwhelming, especially after a long weekend or traveling. Instead, focus on one small step at a time. Go for a short walk during your lunch break. Pack a healthy lunch instead of grabbing fast food. These small wins help you rebuild momentum and confidence. Over time, these small wins will add up to substantial changes.

Make things easier for yourself by setting up your environment for success. If you want to move more, keep a pair of walking shoes at your desk. If you are trying to drink more water, keep a reusable bottle next to your computer. If you want to bring healthy snacks, stock your desk drawer with nuts or fruit instead of chips. When your surroundings support your goals, good choices become automatic.

It is also helpful to reconnect with your “why.” Ask yourself: Why do I want to get back to my routine? You want to have more energy for your family after work. You feel sharper and less stressed when you eat well and stay active. Whatever your reason, keeping it in mind may help you push through those first few sluggish days.

Taking a break does not mean you have failed. Breaks are part of balance. What matters most is not how perfectly you restart, but that you do restart. Progress comes from showing up consistently, even in small ways. So today, take one small step that points you in the right direction. Go for that quick walk. Stretch between meetings. Choose water instead of soda. Getting back to it is not about being perfect… it is about progress. One step, one habit, one day at a time.

You are constantly burning calories from food and drink and turning them into energy for the countless tasks your cells complete every minute. One of the most interesting features of metabolism is something many people outside the medical and fitness fields have never heard of: set point theory.

Set point theory suggests that the human body maintains a predetermined range of body weight or fat mass through intricate physiological mechanisms. Rooted in the concept of homeostasis, it proposes that the body actively defends this “set point” much like a thermostat regulates temperature. First introduced in the 1950s and formalized through research in the 1980s and beyond, the theory helps explain why many individuals struggle to sustain weight loss long term. Evolutionarily, this defense system protected us from famine by conserving energy and promoting fat storage.

This feedback loop is regulated by the brain, hormones, and metabolic processes. The hypothalamus integrates signals from hormones such as leptin (which promotes satiety) and ghrelin (which stimulates hunger) to adjust energy balance. When body weight falls below the defended set point, the body slows metabolism and increases ghrelin release, pushing weight upward. When weight exceeds the set point, mechanisms such as increased diet-induced thermogenesis and reduced hunger cues help bring it back down. Unfortunately, our modern food environment and sedentary lifestyles can disrupt this system and gradually elevate the set point over time.

Evidence supporting set point theory comes from multiple human and animal studies. After significant weight loss—whether from bariatric surgery, weight-loss competitions, or very low-calorie diets—most individuals regain much of the lost weight within 2–5 years. Persistent metabolic slowing works to defend the original set point. Studies involving identical twins also suggest genetics play a major role, as twins show similar set points despite different upbringings. Animal research further reinforces these patterns, with rodents returning rapidly to pre-intervention weights once normal feeding resumes.

Still, the theory has detractors. Emerging research indicates that sustained lifestyle changes—consistent resistance training, regular cardiovascular exercise, and balanced nutrition—may gradually lower the body’s preferred weight range. These habits can alter hormonal sensitivity, improve metabolic function, and even influence the gut microbiome in ways that support a lower set point.

The metabolic set point theory carries important implications for weight management. It strongly discourages crash diets or rapid weight-loss fads and instead supports sustainable, gradual approaches that work with your body, not against it. Strength training, meeting cardiovascular or step goals, and maintaining a nutrient-dense diet remain the gold standards.

Recent medications such as GLP-1 agonists also show promise for shifting the set point downward, though more long-term research is needed to determine how durable these effects are. Current evidence suggests that when these drugs are discontinued, individuals regain about 60% of the lost weight within a year.

And perhaps most importantly—especially during the holiday season—this research reminds us that consistency leaves room for occasional indulgence. So go ahead and enjoy that extra serving of your favorite holiday dish, and yes… maybe even a second slice of pumpkin pie. Just remember to get back to your routine when you’re back in the fitness center!

The holidays are a time for joy, connection, and celebration — but they can also bring stress with travel, packed schedules, and disrupted routines. It’s easy for fitness habits to take a back seat during this busy season, but staying active doesn’t have to be complicated or time-consuming. Even small bursts of movement can make a big difference, helping you sleep better, reduce stress, and boost your energy.

How Much Activity Do You Really Need?

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. During the holidays, this could look like taking a brisk walk after meals, doing a short bodyweight circuit, or following a quick 10-minute yoga or core workout. The key is to keep movement simple and enjoyable. Find activities you love — join a group fitness class, head outdoors for some friendly competition, or put on your favorite holiday playlist and dance around the house. Exercise doesn’t have to feel like a chore, especially when you make it social and fun.

Plan Ahead for Success

With so many commitments during the holidays, time can slip away fast. Try blocking out small windows of time in your day for movement and treat these moments like important appointments. Using a day planner or phone reminder can help you stay consistent and accountable. Even if you’re traveling or away from the gym, you can still get a great full-body workout. Pack light equipment like resistance bands or use what’s around you — stairs, furniture, or even luggage can double as fitness tools. Every bit of movement adds up.

Why Staying Active Matters

Regular exercise does more than maintain your fitness level — it also reduces your risk of chronic diseases such as heart disease, stroke, and diabetes, while improving mood and overall well-being. You don’t have to hit a specific number every single day; what matters most is consistency over time. Make movement part of your holiday traditions by encouraging family or friends to join you for a walk, dance break, or quick bodyweight challenge. Stay hydrated, aim for seven to eight hours of sleep each night, and celebrate small wins that keep you feeling your best.

The holidays are about celebration, so bring that same spirit into your workouts. Stay active by being social, trying new activities, and incorporating daily movement challenges. With the right mindset and a little creativity, maintaining your fitness routine can feel just as rewarding as the festivities themselves.