Love Eid feasts but want to stay active? 3 science-backed fitness tips that won’t spoil your celebration

Eid al-Adha is often associated with rich meals, family gatherings, and well-deserved rest. After weeks of routine, there's a chance to reconnect with loved ones and celebrate traditions over plates of fragrant biryani, grilled meats, and syrupy desserts. But in between servings of mutton korma and helping with leftovers, many of us unintentionally slip into complete sedentary mode.

What if staying active during Eid didn’t have to mean dragging yourself to the gym or skipping out on the celebration? Research shows that even light physical activity — like post-meal walks or stretching — can significantly boost digestion, regulate blood sugar, and improve overall well-being. And the best part: You can do it all without missing a moment of the festivities.

Post-meal walks: A simple tradition with benefits

Instead of sinking into the couch after your Eid feast, consider stepping out for a walk with your family — even if it's just around the block. According to a 2022 study published in Sports Medicine, walking for just 2–5 minutes after meals significantly reduces blood glucose and insulin levels, particularly after carb-heavy meals. So, you don't have that sluggish, post-biryani crash.

What’s more, light walking can enhance digestion and reduce bloating — two common complaints after a meat-rich Eid meal. It's a habit that's easy to turn into a family tradition: Make it a group stroll where children, cousins, and elders all join in. Bonus points if you head out right before dessert.

Family, fun and movement: It still counts

Nothing spells a good holiday, like outdoor fun. Backyard cricket anyone? Or how about an indoor game of charades, chasing around children? Physical activity doesn't always need a structure.

Here's a little science to provide it: According to the Centers for Disease Control and Prevention (CDC), short bouts of moderate-intensity activity — even as brief as 10 minutes — accumulate throughout the day and contribute significantly to cardiovascular health, increased energy, and stress reduction.

Additionally, a 2018 study published in the American Journal of Health Promotion showed that accumulated short sessions of activity have similar health benefits compared to longer exercise sessions. This means that spontaneous activities, such as playing games with family or dancing, effectively improve overall fitness and mental well-being.

Stretch, breathe and reset

Long prayer sessions and sitting for extended periods during family meals can indeed cause stiffness and muscle tension. Here’s a simple hack: try some light stretching or gentle yoga, either in the morning to wake up your body or before bed to unwind. It’s like giving your muscles a little thank you.

And science backs this up: A 2016 study in the Journal of Physical Therapy Science found that just 10 minutes of static stretching a day can make you more flexible and zap muscle fatigue , perfect for anyone who spends a lot of time sitting.

But wait, there’s more: Taking a few mindful breaths or doing some meditation can actually lower your stress hormones. A 2017 review in Frontiers in Human Neuroscience showed that these calming practices help bring down cortisol levels and keep your mood balanced. So, stretching and breathing aren’t just good for your body — they’re a mini reset for your mind too.