Staying Healthy This Thanksgiving: Tips from Your Physical Therapy Team

Thanksgiving is a wonderful time to relax, reconnect, and reflect on gratitude — but it can also bring its share of stress, overindulgence, and aches from travel or holiday prep.

Between long hours in the kitchen, sitting during travel, and large meals, it’s easy to let your healthy habits slide. The good news? With a few mindful choices, you can enjoy your Thanksgiving to the fullest while keeping your body moving and feeling great.

Here are our top physical therapist–approved tips for a happy and healthy Thanksgiving holiday!

🧘‍♀️1. Keep Moving — Before and After the Feast

Thanksgiving doesn’t have to mean sitting all day. Staying active helps manage stress, digestion, and energy levels.

Try this:

• Start the day with movement: a brisk walk, gentle yoga, or a short workout before cooking begins.

• Plan a family activity: go for a post-meal walk, toss a football, or play backyard games.

• Stretch between kitchen tasks: shoulder rolls, calf raises, or gentle trunk twists help loosen stiff muscles.

Even small bursts of movement add up and help offset hours of sitting or standing.

🍽️2. Practice Smart Eating Habits

It’s okay to enjoy your favorite holiday foods — moderation and mindfulness are key.

Try this:

• Don’t skip breakfast: Eat something balanced in the morning to avoid overeating later.

• Fill half your plate with veggies and lean protein first, then add your favorite sides.

• Eat slowly and check in with your fullness level — it takes about 20 minutes for your brain to catch up to your stomach.

• Stay hydrated: dehydration can disguise itself as hunger or fatigue.

Remember, Thanksgiving is about gratitude and connection — not guilt or restriction.

🏡3. Protect Your Back and Joints During Holiday Prep

Cooking, cleaning, and decorating can all put strain on your back, neck, and shoulders.

Here’s how to prevent pain:

• Use good posture when chopping or washing dishes — stand tall, keep shoulders relaxed, and avoid hunching forward.

• Lift safely: bend your knees and keep heavy dishes or boxes close to your body.

• Take breaks: stretch your back and shoulders every 30–45 minutes.

• Wear supportive shoes if you’ll be standing for long periods in the kitchen.

A few mindful adjustments can make your holiday chores much easier on your body.

✈️4. Stretch During Travel

If you’re driving or flying to see family, long periods of sitting can stiffen your hips, hamstrings, and lower back.

Try this:

• On road trips: stop every 1–2 hours to walk and stretch.

• On flights: flex and extend your ankles, and shift positions regularly.

• Once you arrive: take a few minutes for a gentle full-body stretch before unpacking.

Your body will thank you — and you’ll arrive feeling more energized.

😌5. Manage Stress with Gratitude and Self-Care

The holidays can bring both joy and chaos. Mindful breathing, light exercise, and gratitude practices can help you stay grounded.

Try this:

• Take 3–5 slow, deep breaths before meals or during stressful moments.

• Write down three things you’re thankful for each day.

• Schedule downtime for yourself — even 10 minutes of quiet can make a big difference.

🦃6. Listen to Your Body

If you’re recovering from an injury or managing chronic pain, pace yourself and set realistic expectations. It’s okay to ask for help — whether it’s carrying heavy pans, standing too long, or managing travel logistics.

If pain lingers or worsens after the holiday, a physical therapist can help assess your movement, ease discomfort, and keep you on track for a healthy winter season.

🍁Final Thought

Thanksgiving is a time to nourish your body and your relationships. Move a little, eat mindfully, rest when you need to, and focus on gratitude — that’s the recipe for a healthy, happy holiday.

From our physical therapy family to yours, we wish you a safe, strong, and joyful Thanksgiving!

Need help staying active or pain-free this holiday season?

Schedule a wellness visit or movement screen with our physical therapy team — we’ll help you keep your body healthy through the holidays and beyond.

👉 Call us today to book your post-holiday recovery session!