Day 19: Take a Deep Breath

Long lines, high-calorie meals, gift shopping, traffic congestion, air travel, unavoidable meetings with annoying relatives — the holidays offer plenty to stress about, and 90 percent of people do over at least one aspect of them, according to a recent survey by the Consumer Reports National Research Center. All of that stress doesn’t just sabotage your peace of mind; it can add inches to your waist. What’s more, it can impair recovery and muscle function for up to 96 hours after a tough workout, according to a recent study in the Journal of Strength and Conditioning Research. The good news: You can reverse the damage in just 10 minutes a day by sitting quietly and focusing on your breathing. Practiced consistently, such mindful meditation can reduce psychological stress by up to 44 percent, according to a study by West Virginia University researchers.

For more 31 Days of Fitness tips, check here for a new one every day in December.