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15 Ways to Make Black Friday a Healthier Experience

By HERWriter
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15 Ways You Can Make Black Friday a Healthier Experience Andres Rodriguez/PhotoSpin

Black Friday is one of the biggest shopping days of the year. Is there any way to make Black Friday less stressful and more of a healthy experience?

Julianne Soviero, a personal trainer and author of “Unleash Your True Athletic Potential,” thinks it can be done. She shares her tips to make the day enjoyable even with the threat of a stampede.

1) “Since it is very likely that you overate the day before, start the day with a big glass of water and lemon. This will help to hydrate you.”

2) “Plan on eating breakfast, even if you don't feel like. You don't want to be starving later, when you only have unhealthy options at the food court. Make sure your breakfast doesn't include any processed foods or anything too sugary that might make you crash later.”

3) “Make sure that you plan on moving at some point during the day. You can make your Black Friday shopping into a workout by power walking or doing some squats, calf raises or similar moves in between shopping trips. If you would rather do your workout separately, plan on some light yoga or Pilates at the very least. Yoga will also help to calm you after the stress of a crazy shopping outing.”

4) “Pack healthy, energizing snacks to take with you so you can avoid sugary
and processed temptations while you are out.”

5) “Wear comfortable shoes.”

Dr. Carolyn Dean, author and medical advisory board member for the Nutritional Magnesium Association, shares her tips via email.

1) “Make sure you get enough sleep the night before. Thanksgiving stress can cause you to not sleep well. As a result your body will be tense and your muscles will be tight. If you only get a few hours sleep, the next day you can't function and set yourself up an unhealthy experience.”

2) “Magnesium is a natural sleep aid, treats insomnia, relaxes muscles and makes energy during the day. Magnesium is the first supplement to take for stress.”

3) “Not all forms of magnesium are easily absorbed by the body. Magnesium citrate powder mixed with hot or cold water and sipped throughout the day is a highly absorbable form.”

4) “Try not to leave all of your shopping to Black Friday. These days many stores are having Black Friday sales at least a week before. They are also spreading the Black Friday sale over Friday, Saturday and Sunday. Spread your shopping out to lessen the stress level and leave some time to enjoy yourself or get some fun exercise in.”

Amy Cox, a certified health coach and creator of the company omstead, shares her five tips via email.

1) “Writing ideas down before shopping helps to set a clear intention and helps you find a gift that is really special. Start by simply writing out the names of those you plan to acknowledge this holiday season. Next go back over the list and jot down a few things about each person that really makes him or her unique. Include a gift idea that positively accentuates one or more of those features as well as your budget for each recipient.”

2) “Consider shopping Black Friday deals online only, with a set amount of time budgeted, remembering that you have plenty of time to find the right gifts. Also seek out local businesses and online [shops] to source your gifts or use your own talents to create something truly personal.”

3) “Wake up and take a walk with a beloved family member, friend or pet. Enjoy a small, fresh, healthy breakfast. Remember that quality is much more important than quantity. Happiness cannot be bought online and does not come in a box.”

4) “Your big holiday to do list or the year end close at work can tempt your mind to wander, but being present in the moment enables you to LIVE. Black Friday is the perfect time to work on the practice of being present in the moment. The magic of these small moments provide beauty and authenticity that will encourage you to be present long beyond this one day.”

5) “Pencil ‘me time’ in on Black Friday, and stick to it. A mineral bath, a pedicure, an early morning yoga class, or a morning spent in bed reading are inexpensive but fulfilling dates you can share with yourself. Turn off the phone, unplug your computer, shut out the rest of the world, and invest in you.”

Eva Baker, the 18-year-old founder of TeensGotCents, said in an email that she doesn’t plan out specific items that she needs to buy – she just enjoys being in the moment with her mother without rushing from store to store.

“We take our time and enjoy the day,” she said. “Because we don't have high expectations of getting any specific items, I am always thrilled with whatever we find.”


Soviero, Julianne. Email interview. November 21, 2014.

Dean, Carolyn. Email interview. November 21, 2014.

Cox, Amy. Email interview. November 21, 2014.

Baker, Eva. Email interview. November 21, 2014.

Reviewed November 26, 2014
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.