Staying Healthy During the Holiday Season

The holiday season is full of joy — and often, a fair amount of stress. Between shopping, travel, family gatherings, and endless treats, it’s easy to let healthy habits slide. But staying active and mindful this time of year doesn’t have to be hard. A few simple strategies can help you feel energized, manage stress, and avoid those post-holiday aches and pains.

Here’s how to stay healthy, happy, and moving through the holidays.

🕒 1. Keep Moving — Even in Small Ways

When your schedule gets busy, long workouts may be unrealistic, but movement snacks throughout the day still count!Try:

• A 10-minute walk after meals

• Stretching breaks between wrapping gifts or cooking

• A quick bodyweight circuit in your living room (squats, planks, and wall push-ups work wonders)

Consistency matters more than duration. Even 20 minutes of light movement can boost circulation, reduce stiffness, and elevate your mood.

🧘 2. Stretch Away Holiday Tension

Traveling, sitting at the table for long meals, and carrying shopping bags can leave your muscles tight and sore.These stretches help release tension:

• Upper back opener: Clasp your hands, reach forward, and round your spine gently.

• Neck rolls and shoulder shrugs to release upper-body tightness.

• Standing hamstring stretch to loosen your legs and lower back.

If you find yourself slumping while watching holiday movies or driving long distances, try standing every 30–45 minutes to reset your posture.

🥗 3. Find Balance with Food and Drink

Holiday treats are part of the fun! The key is moderation and mindful eating:

• Stay hydrated. Dehydration can worsen fatigue and muscle cramps.

• Don’t skip meals. Skipping breakfast to “save calories” can lead to overeating later.

• Enjoy seasonal foods mindfully. Savor your favorite dishes — but pause between bites to notice fullness cues.

Your body performs and recovers best when fueled consistently with nutritious food and plenty of water.

💤 4. Prioritize Rest and Recovery

Late nights, travel, and stress can disrupt sleep and increase muscle tension.

• Aim for 7–8 hours of sleep per night.

• Wind down with gentle stretching, deep breathing, or reading before bed.

• If you’re sore or fatigued, take a rest day instead of pushing through a workout.

Rest is when your body heals, recharges, and maintains balance — it’s just as important as exercise.

❤️ 5. Listen to Your Body

Pay attention to aches and pains that linger. Common holiday-related issues include:

• Shoulder strain from decorating or lifting boxes

• Back pain from prolonged sitting or poor lifting form

• Knee pain from slippery conditions or sudden activity increases

If discomfort lasts more than a few days, a physical therapist can assess movement patterns, relieve pain, and teach safe ways to move through daily tasks.

🎁 6. Make Movement a Family Tradition

The holidays are about connection — and staying active can be part of that!

• Go for a group walk after dinner

• Have a family snowball fight or dance party

• Try a holiday fun run or charity walk

Movement doesn’t have to feel like exercise — it can simply be time spent together.

🌟 The Bottom Line

Health during the holidays isn’t about restriction or perfection — it’s about balance, movement, and mindfulness. By keeping your body active, resting well, and managing stress, you’ll enter the new year feeling strong, refreshed, and ready.

If you experience pain or stiffness that limits your activity, your physical therapist can help you stay mobile and prevent injury — so you can fully enjoy the season.

Wishing you a happy, healthy, and active holiday season! 🎁