Stay Active This Holiday Season: Simple Wellness Strategies to Keep You Moving

The holiday season is one of the busiest times of the year, often bringing significant changes to daily routines. Research shows that physical activity levels commonly decline during the winter months, with one study noting a 15- to 20-percent drop in overall movement when temperatures fall, and schedules become busier. At the same time, the Centers for Disease Control and Prevention (CDC) reports that regular physical activity can improve mood, support immune health, and reduce the risk of chronic conditions.

This makes the holidays an important time to be intentional about staying active. Between travel, family gatherings, and colder weather, movement can easily become an afterthought. However, maintaining even small amounts of activity can help keep joints mobile, muscles strong, and stress levels lower.

In this blog, you will learn why holiday activity matters, simple strategies to keep moving, and signs that it may be helpful to seek support from a physical therapist. These tools are designed to help you enjoy the season while maintaining your body in optimal condition.

Why Activity Declines During the Holidays

Several factors contribute to lower activity levels during the holiday season. Cooler temperatures often limit outdoor exercise. Busier schedules create fewer opportunities for structured workouts. Travel, altered sleep patterns, and increased social commitments can also disrupt normal routines.
Reduced movement can lead to stiffness, decreased energy, and increased aches, particularly for individuals with a history of injuries or chronic pain. Understanding these seasonal patterns can help you plan and adopt strategies that fit your lifestyle.

Simple Ways to Stay Active

Staying active does not require long workouts or complicated routines. Small, intentional habits can make a meaningful difference.

Build Activity into Daily Tasks

Try taking short walks after meals, parking farther from store entrances, or standing and stretching during television breaks. Walking for even 10 minutes at a time has been shown to improve cardiovascular health.⁴ These small bursts accumulate throughout the day. If the weather and my schedule allow, I personally try to walk for 5-10 minutes after lunch to help reach my 10000 steps-per-day goal. Some studies suggest that walking after a meal can have a positive influence on blood glucose levels.

Use Indoor Alternatives

Cold or icy conditions can discourage outdoor activity. Indoor options such as light strength exercises, bodyweight movements, or hallway walks help maintain activity levels. A simple routine including squats, gentle core exercises, or marching in place requires no equipment and can be performed almost anywhere. Moreover, a treadmill or stationary bike can be a great way to incorporate cardio into an indoor routine. Plus, it’s also a great time to stream your favorite TV show or live sports!

Prioritize Flexibility and Mobility

Holiday activities often involve more sitting, which can lead to tightness in the hips, shoulders, and lower back. Gentle mobility exercises can improve comfort and reduce stiffness. Movements such as hip shifts, cat-camel motions, or thoracic spine rotations are low-effort exercises that can be performed in just a few minutes. Even 5-10 minutes of exercise can yield significant benefits.

Make Movement Social

Use gatherings as an opportunity to incorporate group activity. Suggest a family walk, a game that encourages movement/physical activity, or a friendly competition such as a step challenge. Social support can increase adherence to physical activity routines, not to mention making it more fun for everyone.

Plan Ahead

If your schedule becomes busy, try blocking out short windows of time for movement. Even a few scheduled sessions per week can maintain consistency. Physical activity does not need to be perfect to be effective. Working out three times a week or more puts you above the average person.

When to Seek Help from a Physical Therapist

* All exercises create some risk of injury or other adverse events. A physical therapist can personalize your exercise regimen and help mitigate some of these risks. Prior to starting a new exercise regimen consult a physical therapist or other qualified healthcare professional

While general activity is beneficial, all exercises create some risk of injury or adverse events. A physical therapist can personalize your exercise regimen and help mitigate some of these risks. Prior to starting a new exercise regimen, or incorporating new exercises into your existing regimen, consult a physical therapist or other qualified healthcare professional, especially if you experience any of the following:

• New or worsening pain during holiday activities
• Increased stiffness that limits daily tasks
• Difficulty returning to regular routines after the season
• A history of injuries that flare during colder months

Physical therapists are trained to assess movement, identify limitations, and create individualized plans that help you stay active – safely and effectively. Research supports the effectiveness of physical therapy for improving mobility, reducing pain, and enhancing long-term function. Early evaluation can also prevent minor issues from becoming long-term problems.

Keep Moving with Confidence This Holiday Season

The holiday season should be enjoyable, but the changes it brings can impact your usual routine. Staying active does not require perfect planning or long workouts. Small, consistent steps can support your physical health, preserve your energy, and prevent discomfort during this busy time of year.

If you notice increased stiffness, lingering pain, or difficulty staying active, our licensed physical therapists are here to help. Start today with a free assessment to learn more about your movement, identify areas of concern, and receive personalized guidance to keep you moving through the holidays and beyond.

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

References:
1. Tucker, P., and Gilliland, J. “The Effect of Season and Weather on Physical Activity.” Journal of Physical Activity and Health, 2007.
2. Centers for Disease Control and Prevention. “Benefits of Physical Activity.” https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
3. Clemes, S., et al. “Seasonal Variations in Sitting Patterns.” Journal of Physical Activity and Health, 2016.
4. American Heart Association. “Walking and Heart Health.” https://www.heart.org/en/healthy-living/fitness/walking