Why It Takes Years to Build But Only Moments to Lose
As the New Year begins, it’s hard not to reflect on the whirlwind of the Christmas season. Weeks, or even months, of preparation can go into making the holiday special: shopping for presents, decorating the tree, planning meals, and organising family members. Yet, for all that effort, the day itself seems to fly by in the blink of an eye. By Boxing Day, the house is quiet(er), the wrapping paper has gone and Christmas is over.
This contrast, the time it takes to prepare versus how quickly it passes (which I’m sure you can relate to), is not unlike what happens with our health. Building and maintaining good health is a process that requires dedication, time, and consistency. But when we neglect it, the decline can be surprisingly fast and impactful, and (unfortunately), only quickens as we get older. This dynamic is true across many aspects of health, from fitness to weight management, and even in how our bodies handle illness. Let’s dive into why protecting and maintaining your health is not just important but absolutely essential and definitely a resolution that pays off in ways you might not expect.
Fitness: Building Strength and Losing It Quickly
If you’ve ever worked hard in the gym, you know that building muscle and improving strength doesn’t happen overnight. Research shows that it takes about 8 to 12 weeks of consistent strength training to see noticeable improvements in muscle size and tone. Yet, if you stop exercising, the body begins to lose muscle mass much faster than it took to build. Within just 2 to 3 weeks of inactivity, muscle atrophy (loss) begins, and the strength gains you worked so hard to achieve can quickly fade.
This phenomenon is known as “use it or lose it,” and it applies to more than just muscle tone. Cardiovascular fitness also deteriorates quickly when exercise is paused, making it harder to bounce back after a long break. The lesson? Staying active consistently, even with small efforts, is far better than long breaks followed by bursts of intense activity.
Weight Management: Easier to Gain Than to Lose
The holidays are often a time of indulgence, and it’s no secret how quickly weight can creep up. Eating just 200-300 extra calories a day (think of an extra mince pie or a couple of selection box chocolates) can lead to weight gain over the course of a few weeks. However, losing weight takes significantly more effort and time. According to a very thorough google search, the suggested rate of sustainable weight loss should be limited to 1 to 2 pounds (0.5-1 kg) per week through a combination of healthy eating and regular exercise.
This is because the body is naturally more inclined to store energy than to expend it. So sticking to a regime of exercise and good diet requires consistent effort and patience. On the other hand, a few weeks of overindulgence can undo months of hard work, reminding us again of the importance of maintaining good habits year-round.
Illness: Fast to Strike, Slow to Recover
Just like health and fitness, illnesses can strike quickly and unexpectedly. We’ve seen it at Care For Health in the lead up to Christmas and I’m sure you’ve seen it amongst friends, family members and colleagues. A cold or flu can develop within hours, often without much warning. The average cold supposedly lasts 7 to 10 days, while a flu can linger for up to two weeks or more. Even when the worst symptoms pass, fatigue and weakness can persist, requiring additional recovery time.
What’s fascinating is how hard your immune system works behind the scenes, even when you’re feeling fine. This is why taking proactive steps to support your immune health, like getting enough sleep, eating nutrient-dense foods, supplementing, and managing stress, is so critical. Once illness takes hold, it’s a reminder of how much we rely on our body’s resilience, which can’t be built overnight.
Why Maintenance is the Key to Health
The parallels between preparing for Christmas and maintaining health are clear: the things we invest time and effort into are the ones that yield the best rewards. However, just as it’s easy to let health slip during the busy holiday season, it’s also easy to ignore our health when we’re feeling well. The problem? Decline often happens faster than we realize, and rebuilding takes much longer.
This is why it’s so important to focus not just on gaining health but maintaining it, even when you’re not experiencing symptoms of illness or discomfort. Here are some tips to help you stay on track:
- Consistency is Key: Commit to regular movement and exercise, even if it’s a quick daily walk or a few stretches. Make consistent changes to your diet by cutting out mid afternoon snacks or desserts. Prepare for illness by supplementing more. These small efforts compound over time and help you avoid the quick declines.
- Preventive Care Matters: Regular chiropractic and sports therapy sessions are excellent ways to maintain spinal health, prevent injuries, and address those minor niggles and issues before they escalate. Think of these appointments as routine maintenance for your body – not fixing something that’s wrong, but tuning up what’s already working well (and could be working better still).
- Be Patient with Progress: Whether you’re trying to lose weight, build strength, or recover from an injury, remember that meaningful change takes time. Celebrate small victories along the way to stay motivated, but dont forget the bigger picture and the light at the end of the tunnel.
- Healthy Habits Add Up: Simple daily practices like drinking enough water, eating balanced meals, and prioritizing sleep can have a profound impact on your long-term health.
- Take Symptoms Seriously: When illness or injury does strike, rest and recovery are essential. Trying to push through can prolong the problem and set you back further. Bring your appointment forwards, get more sleep, take more supplements. You’ll recover quicker and get back to doing those things that you love (or just working again) sooner.
A New Year’s Resolution Worth Keeping
So, as we step into yet another New Year, take a moment to reflect on the gift of good health and the effort it takes to preserve it. Just as you plan ahead for the holidays, consider how you can plan ahead for your health in 2025. By making consistent, proactive choices, you can protect the progress you’ve made and continue to build a foundation for long-term wellness.
If you’re ready to take the next step in maintaining your health, we’re here to help. Whether you’re recovering from an injury, managing chronic pain, or simply looking to stay proactive, we’re here for you. Together, let’s make 2025 your healthiest year yet.
Here’s to a happy and healthy New Year!
Dr Mark Fairclough, MChiro, DC