'Holiday shopping wipes me out, how can I keep my stamina?': Ask a doctor

Winter holiday spending is expected to grow between 2.5% and 3.5% compared to 2023, according to the National Retail Federation. 

In addition to having to navigate crowds, consumers can face some health challenges during the hectic retail season. 

To help ensure safety during long shopping stints, Fox News Digital asked a medical doctor for tips on shopping without dropping.

If you don't eat something a few hours after your last meal, energy levels and blood glucose levels could dip, according to Harvard University.

"I always recommend a combination of nuts, seeds and fruit as snacks, since they are filling and healthy for everybody," Matthew Badgett, MD, a primary care physician at Cleveland Clinic in Ohio, told Fox News Digital. 

Packing healthy snacks is a better option than grabbing fast food at the food court, he said.

If you plan to take a break during shopping to grab lunch or dinner, Badgett recommends planning ahead to explore eating options and possibly make a reservation.

If you aren't accustomed to being on your feet for extended periods of time, a long shopping trip could prove to be strenuous. 

"If you aren't regularly on your feet, limit how long you are walking - otherwise you could find yourself quite sore the next morning," Badgett advised.  

"If you normally only walk 3,000 to 4,000 steps per day, I wouldn't walk more than 10,000 steps in a day of shopping."

Carrying a few packages is OK, but lugging around several heavy packages is not advised.  

"Don't carry too much weight and injure yourself," Badgett warned. 

Some stores may have shopping carts to reduce the load, but if that's not an option, it's worth heading back to the car or even home to drop off some of the weight, he recommended. 

"Try to carry manageable weights, balanced between both arms, and take breaks and drop off stuff as needed."

It's recommended to stay up to date on vaccines and wear a mask if you are in a high-risk group.

For those who are sick, the doctor recommends staying home or wearing a mask while out in public.

Use hand sanitizer, try to social distance and wash hands as needed, experts advise.

Some of the germiest spots at shopping venues include elevator buttons, handrails, escalators, public water fountains, ATMs, shopping carts, door knobs and the restroom, according to WebMD.

Experts caution against wearing a heavy coat and accessories while shopping indoors. 

Overdressing is "is uncomfortable and sweaty," Badgett told Fox News Digital. He recommends dressing in layers to stay as comfortable as possible while shopping.

Not only will this allow you to maintain better stamina, but you can also take your time shopping and enjoy the experience more. 

Overdoing it is a bad idea, said Badgett, "since many of us are not used to this much carrying and walking around."