India
The holiday season is often associated with celebration, indulgence and time spent with loved ones. However, it also tends to disrupt everyday routines that keep the body balanced. Exercise schedules slip, sleep becomes irregular, stress rises with travel and social commitments, and physical activity quietly drops. The result for many people is post-holiday weight gain and a feeling of stiffness, fatigue or discomfort that lingers well into the new year.
According to Dr David Abbasi, an orthopaedic surgeon specialising in sports medicine and arthroscopic surgery, this seasonal weight gain is less about eating a few extra treats and more about how the body reacts to inactivity and stress. In a recent social media video, Dr Abbasi explained that even small increases in body weight can have a disproportionate impact on joint health, especially the knees and lower back.
“From an orthopaedic standpoint, even a small amount of added weight changes how your joints function,” he notes. “Every extra pound increases the load across the knees by roughly four pounds with each step.” Over several weeks of reduced movement and disrupted routines, this added stress can irritate cartilage, strain tendons and aggravate back structures.
The good news, Dr Abbasi says, is that preventing holiday weight gain does not require extreme dieting or intense workouts. Instead, he recommends four sustainable strategies that support both metabolic health and long-term joint protection.
1. Prioritise daily movement
Staying active does not mean committing to long gym sessions during a busy holiday schedule. Dr Abbasi stresses the importance of maintaining everyday movement such as walking, climbing stairs, doing light bodyweight exercises or gentle resistance work. Regular motion keeps muscles engaged, improves circulation and helps lubricate joints. As he puts it, “Motion is medicine for cartilage.”
2. Maintain strength training
Strength training is just as crucial as cardio, particularly during periods of reduced activity. Preserving muscle mass in areas like the hips, quadriceps and core supports joint stability and improves metabolic efficiency. Even short, consistent sessions can prevent muscle loss and reduce the risk of joint overload.
3. Protect sleep and manage stress
Sleep deprivation and chronic stress significantly affect metabolism. Elevated stress hormones can increase fat storage, while poor sleep disrupts appetite-regulating hormones. Dr Abbasi advises maintaining consistent bedtimes where possible and incorporating brief daily stress-relief practices, describing them as “metabolic tools,” not luxuries.
4. Focus on protein and hydration
Rather than resorting to restrictive diets, Dr Abbasi recommends prioritising adequate protein intake and hydration. Protein supports muscle repair, stabilises blood sugar and improves satiety, while proper hydration keeps connective tissues healthy and helps regulate hunger cues.
Ultimately, Dr Abbasi emphasises that holiday health is about protection, not perfection. By safeguarding movement, muscle strength and recovery, the body can emerge from the festive season stronger and more resilient. Joint health, he reminds us, is shaped by habits built consistently over time—not by a single week of indulgence.
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