The year has rolled into the last quarter of the year and along with it comes the start of the worry of balancing fitness during the Indian festival season. People are not only planning about whether they will buy or make their own sweets during the Indian festival season but also about what food they will cook for all of it!

The air is thick with the scent of cardamom and and the sizzle of oil as the chaklis get fried, homes sparkle with lights while all the fitness goals we spent the better part of the year working on are quietly brushed aside and conveniently forgotten. It starts with Krishna Jayanthi all the way until Karthigai Deepam which essentially closes out the year for us before we decide to finally wait for the new year and the new year resolutions so we can get back on track with our fitness goals.

Fitness and health during the Indian festival season can be especially challenging for Desi women who are dedicated to their fitness journey. Maintaining a consistent fitness routine can feel like an uphill battle when faced with endless social gatherings, late-night celebrations, and an irresistible array of traditional sweets and rich delicacies.

What makes this season hard?

Obviously the struggle is real and the reason for it could be complex. Some of the common culprits could be:

Social & Cultural Pressure – Refusing a homemade sweet from an elder or skipping a family gathering for a gym session can feel disrespectful or isolating. Food is often a central expression of love and hospitality in our culture.

Time Constraints – Festival preparations, visiting relatives, and participating in rituals consume significant amounts of time and energy, leaving little room for dedicated workouts.

Abundance of Food – From Diwali sweets to Navratri thalis, traditional foods are often calorie-dense, rich in sugar and fats, and ever-present wherever you go.

Disrupted Routines – Travel, altered sleep patterns, and shifting daily schedules make it hard to stick to a regular workout or meal plan.

This combination often leads to an “all or nothing” mentality, where women either try to strictly avoid all festive foods and activities, leading to burnout and deprivation, or completely abandon their fitness goals until the season ends.

The All-or-Nothing Trap – The Real Progress Killer

Once the sweets pile up on the dining table, it is so common to hear, “I’ll just get back on track after Diwali,” or “There’s no point working out if I’m going to eat all this anyway”. This all-or-nothing mindset is actually the biggest culprit in derailing progress, not the festivals themselves. When we tell ourselves we can’t have any treats, we often end up overindulging later, driven by deprivation.

Similarly, deciding that a few missed workouts mean the whole routine is ruined leads to weeks of inactivity. Add to that, the struggle to get back to routine while being stuck in a cycle of “I can start next Monday”, we have a recipe for disaster.

The truth is, a few weeks of mindful celebration will not undo months of hard work. What truly ruins progress is the extended break and the emotional rollercoaster of guilt and restriction. The key lies in mindfulness and moderation, rather than complete control and avoidance of all treats.

Tips for Navigating the Season Gracefully

So how do we find a balance between enjoying the festivities without losing sight of our goals? Instead of battling the festive celebrations, here’s how we can mindfully enjoy the season:

Embrace Movement “Snacks”

Forget the idea that a workout has to be an hour-long session. Break down your fitness routines into simple, manageable steps. Even 15-20 minutes of movement can make a huge difference. If you think 5 minute intervals are more practical for you, then that is what they have to be! Here are a few ideas:

● Post-meal walks – A brisk 5 to 10 minute walk after a heavy festive meal aids digestion and helps you not feel like you ate a rock. Beware of the TV enticing you into merging with the couch after that yummy meal you scarfed down.

● Dancing – Join in on the Garba, Dandiya, or simply put on some Bollywood beats, gather everyone and dance at home. This will also help you avoid any awkward gossip about a cousin you never even knew existed!

● Bodyweight Circuits – 10 minutes of squats, lunges, and push-ups in your hotel room or a quiet corner of your home before the chaos of the day begins can help you feel like you took care of yourself first and also more centered through the day.

● Morning stretches: A quick mobility flow right after waking up will give you a refreshing start to the day.

Strategic Indulgence, Not Deprivation

You absolutely can and should enjoy festive foods. Restriction and control only make the foods look more enticing than they would be if you enjoyed a piece right away.

●  Taste, Don’t Gorge – Sample a small piece of each sweet you truly desire, rather than eating multiple servings. Savor each bite.

●  Choose Your Favorites – Always scan your options first. Prioritize the one or two special treats you genuinely crave, and pass on the others you’re less excited about.

●  Hydrate Relentlessly – Drink plenty of water throughout the day. Brownie points if you remember to add lemon, ginger or even simple jeera seeds to your water bottle at home before arriving at the party. It helps with digestion and can curb overeating.

●  Balance Meals: If you know a big festive meal is coming, try to make your other meals that day lighter, focusing on protein and vegetables. This will put you in a good mindset for the party and help you avoid over-indulging.

●  Rituals & Chores – Helping with decorations, cleaning, cooking, or setting up for pujas involves physical activity. Acknowledge these as movement!

●  Traditional Dances – Actively participating in traditional dances is a fantastic way to burn calories and move your body joyfully.

 ●  Pack Smart – If traveling, bring your resistance bands or jump rope. Look up nearby parks for walks. Most times, it is only the lack of planning that makes us feel like we are falling out of our routine during travel or festival season.

●  Pre-Party Snacks – Eat a small, protein and fiber rich snack before heading to a gathering to avoid arriving ravenous. It could be as simple as a protein shake and a banana.

●  Communicate: Politely let family know you might be stepping out for a short walk or workout. Most will understand and even admire your dedication. You may even inspire some of them to join you!

● Prioritize Recovery : The festive season can be physically tiring and mentally exhausting too.

●  Sleep – Aim for adequate sleep whenever possible. Good rest impacts your energy, mood, and hunger hormones.

●  Stress Management – Practice short meditation or breathing exercises to manage festive stress, which can also impact your physical well-being.

Ultimately, managing fitness during the Indian festival season isn’t about perfection; it’s about persistence and compassion. Every little bit of movement counts, and mindful enjoyment of food allows you to be part of the celebration without sacrificing your well-being. Let go of the “all or nothing” pressure, embrace the joy, and trust that consistency, even in small doses, will always lead to progress.