内容来源：https://blog.google/products-and-platforms/devices/fitbit/holiday-health-data-new-year-goals/

内容总结：

【Fitbit发布假日健康数据报告：节日期间步数睡眠双降，专家建议科学规划新年目标】

近日，可穿戴设备品牌Fitbit基于全球超1100万用户三年半的匿名健康数据，发布了一份假日健康趋势分析报告。数据显示，节日庆祝活动对人们的运动量、睡眠质量及身体恢复能力均产生显著影响，相关结论可为公众制定2026年健康计划提供参考。

报告指出，在圣诞节和元旦当天，用户日均步数较全年平均水平分别减少1750步和1500步。尽管假日期间平均睡眠时长总体增加9分钟，但在平安夜和跨年夜，由于入睡时间推迟，睡眠时间分别缩短17分钟和26分钟。

更值得关注的是身体恢复指标的变化。数据显示，圣诞节当天心率变异性（HRV）平均下降11%，元旦当天降幅达18%；静息心率在这两天则分别上升1.2%和1.7%。专家解释，这种变化可能与节日期间的饮食调整、饮酒及睡眠减少有关，提示身体处于应激状态。不过研究同时发现，恢复正常作息后相关指标可快速回调。

报告还揭示了季节性健康规律：冬季人均睡眠时长较夏季多16分钟，符合人体在寒冷季节需要更多休息的自然节律。有趣的是，每周运动高峰期出现在周五，这可能与周末临近、人们拥有更多自由时间相关。

针对2026年的健康规划，报告建议：用户可通过Fitbit应用设定个性化目标，利用新增的“个人健康教练”功能制定训练计划。专家特别提醒，冬季制定目标时应尊重身体需要更多休息的客观规律，可将高强度训练安排在周五进行，以实现科学可持续的健康管理。

中文翻译：

三条Fitbit假日健康数据，助你规划2026年目标

新年伊始想要积极行动，却因假期感到有些倦怠？你并不孤单：我们分析了全球超过1100万同意参与研究的Fitbit用户三年半的睡眠、活动与压力数据，以探究节日季如何影响我们的健康。以下是三项关键发现，它们或许能帮你规划来年的健康目标（也可能解释为何你仍感疲惫）。

1. 假日期间步数减少，睡眠缩短

许多用户在12月25日（圣诞节）和1月1日（元旦）的步数明显减少——平均分别比全年日均步数少1750步和1500步。

尽管假日期间平均睡眠时长总体增加9分钟，但在12月24日和12月31日，睡眠时间反而缩短。数据显示，这两晚许多人入睡更晚，睡眠时长分别减少了17分钟和26分钟。

如今假期已过，符合条件的Fitbit用户不妨在App中为自己设定新的步数目标。Premium会员¹还可尝试全新的Fitbit个人健康教练功能（现已开放公测），例如制定个性化活动计划、与同年龄段人群的趋势进行比较，并深入分析睡眠数据以寻找改善空间。

2. 身体恢复能力面临挑战

假日可能给身体及其恢复能力带来负担，这体现在心率变异性数据中。心率变异性指心跳间的波动差异，能反映身体的恢复状况。12月25日，平均心率变异性下降11%，而1月1日更是大幅降低18%。同时，这两日的静息心率平均比全年其他时段分别上升1.2%和1.7%。静息心率上升与心率变异性下降意味着压力水平升高，可能与饮酒、饮食过量或睡眠不足有关（提示：较高的心率变异性和较低的静息心率是理想状态）。

好消息是：一旦回归日常作息，身体恢复会很快，心率模式也将恢复正常。通过Fitbit App内的冥想指导课程，或使用设备上的"放松"功能进行呼吸练习，都是缓解压力的好方法。

3. 活动节奏随季节变化

数据还显示，我们的身体活动会随季节同步调整：寒冷月份自然倾向于多休息，温暖时节则活动更频繁。冬季平均睡眠时长比夏季多16分钟；因此，即使新年充满干劲想要迎接挑战，也请记住，如果你所在地区仍处冬季，身体很可能需要更多休息。

不过数据发现，即使在冬季，每周活动量通常在周五达到峰值——这可能意味着周五是精力充沛的日子，也是许多人拥有更多自由时间的周末开端！所以，如果你为2026年设定了健康目标（无论是从零开始跑步、参加马拉松、徒步旅行还是其他计划），不妨考虑将高强度的训练安排在周五。符合条件的Fitbit用户还可与个人健康教练协作，制定专属计划。

无论你的2026年健康目标是什么，从回顾过去开始总是个好起点。

英文来源：

3 Fitbit holiday health stats to help you plan for 2026 goals
Trying to get motivated for the new year but feel a little sluggish from the holidays? You’re not alone: We took a look at three and a half years of sleep, activity and stress data from more than 11 million global Fitbit users who opted into research to see how the festive season affects our health and wellness. Here are three things we found that can help you plan your health and fitness goals for the coming year (and might explain why you still feel exhausted).

1. We get fewer steps and less sleep on holidays
   Many of us took far fewer steps on December 25 (Christmas Day) and January 1 (New Year’s Day) — on average 1,750 fewer and 1,500 fewer than the yearly average, respectively.
   And while the average sleep duration increases over the holidays by nine minutes, on December 24 and December 31, it declined. The data shows many of us went to bed later on these days and got 17 fewer minutes and 26 fewer minutes of sleep, respectively.
   But now that the holidays are over, eligible Fitbit users can try setting a new step goal for yourself in the Fitbit app. Premium users 1 can also try the new Fitbit personal health coach (now available in Public Preview) to do things like set a personalized activity plan, compare your trends to others in your demographic and take a deep dive into your sleep stats to see what you can improve.
2. Our bodies struggle to recover
   The holidays can take a toll on the body and its ability to recover and we saw this in heart rate variability, or HRV, data. HRV is the variation between heartbeats, which measures how well your body’s recovering. On December 25, HRV decreased on average by 11% and a whopping 18% on January 1. Similarly, resting heart rate (RHR) on average increased compared to the rest of the year by 1.2% on December 25 and by 1.7% on January 1. An increase in RHR and a decrease in HRV indicates higher levels of stress, which can be caused by having a few drinks, eating heavier meals or getting less sleep (tip: high HRV and low RHR are good things).
   The good news? Once our regular routines resume, recovery is swift and heart rate patterns return to what’s normal for you. A great way to help de-stress is with guided meditation in the Fitbit app, or by using the Relax app feature on your device for a guided breathing exercise.
3. We move with the seasons
   Our data also shows that our bodies move in sync with the seasons: We naturally lean into rest in the colder months and more movement in warmer weather. On average, we sleep an extra 16 minutes more in winter than in summer; so even though it’s a new year and you may feel ready to take on big new challenges, remember that if it’s still winter where you live, your body likely still needs more rest.
   Even in the winter, though, our data found that weekly activity peaks on Fridays, possibly indicating it’s a high-energy day, and the start to the weekend when many have more free time! So, for those who have a fitness goal for 2026 — whether that’s a couch to 5K, a marathon, a backpacking trip or anything else — consider scheduling tough workouts for Fridays, and eligible Fitbit users can work with the personal health coach to create a customized routine.
   Whatever your 2026 health goals are, reflecting on last year is a great place to start.