Transform Your Holiday Season: 5 Simple Ways to Stay Active

Staying active doesn’t have to mean skipping the fun or squeezing in long gym sessions. A few simple, science-backed habits can keep your body moving well and your energy levels up all season long.
Here’s how you can keep your body happy through the holidays

The holiday season is around the corner, a time filled with family gatherings, travel, and (let’s be honest) plenty of sitting, eating, and scrolling. Between festive meals, long drives, and colder weather, even the most dedicated movers can find their routines slipping.

But staying active doesn’t have to mean skipping the fun or squeezing in long gym sessions. A few simple, science-backed habits can keep your body moving well and your energy levels up all season long.

Here’s how you can keep your body happy through the holidays:

(Important: this advice does not substitute a professional consultation, and it is for educational purposes only. Please consult your healthcare provider or your PT before trying new movements.) 

1. Think “movement snacks,” not full workouts

You don’t need an hour to get your body moving, just add small bursts of activity throughout the day. Research suggests that even three to five minutes of light movement every 30–60 minutes can counter the effects of sitting for long periods.

Try:

• Standing up during phone calls.
• Doing 10 squats or calf raises while waiting for your coffee.
• Marching in place for a minute between holiday movie scenes.

These “movement snacks” improve circulation, reduce stiffness, and keep your metabolism humming, even when life gets busy.

2. Do quick posture resets

Holiday stress, heavy shopping bags, and long hours on the couch can all cause your posture to slump. When your shoulders round and your head drifts forward, your spine and neck muscles work overtime.

Try this simple reset (you can do it anywhere):

• Stand tall with feet hip-width apart.
• Roll your shoulders up, back, and down.
• Gently tuck your chin and imagine a string pulling you tall from the top of your head.
• Take three deep breaths into your ribcage.

These micro-adjustments improve alignment, help prevent tension headaches, and relieve upper back and neck strain.

3. Stretch it out, even just 5 minutes helps

A few minutes of stretching a day can go a long way in keeping your joints mobile and muscles loose. Recent studies found that regular short bouts of stretching can reduce stiffness and even improve blood flow.

Try this quick 5-minute routine:

• Neck rolls: Gently roll your head side to side to release neck tension.
• Chest opener: Clasp your hands behind your back and lift slightly to open your chest.
• Seated twist: Sit tall, rotate gently to one side, and hold for 10 seconds; switch sides.
• Hamstring stretch: From standing, hinge at your hips and reach toward your toes.
• Calf stretch: Press one foot back into a wall and hold for 15 seconds per side.

You can do this first thing in the morning, after travel, or before bed, whenever your body needs a reset.

4. Make activity social

Movement doesn’t have to be solo. Invite family or friends to join you for a walk after dinner, a quick stretch break between board games, or even a living room dance-off.

Studies show that people are more likely to stick with an activity when it’s social. Plus, it’s a fun way to connect and unwind together.

If you’re traveling, pack a resistance band or use a step counter app to make it a friendly competition: who can hit the most steps before dessert?

5. Listen to your body (and give it what it needs)

It’s normal to feel more tired this time of year. Rather than pushing yourself to “keep up,” focus on gentle, consistent movement that feels good. If you’re sore or stiff after travel or lifting luggage, light stretching and mobility work are your best friends.

If something feels painful or doesn’t improve with rest, it might be time for a professional tune-up. Physiotherapists can help identify small issues before they turn into bigger ones—and help you move more comfortably through the season.

A little movement goes a long way.

Remember, staying active through the holidays isn’t about perfection; it’s about keeping your body feeling energized and pain-free so you can truly enjoy the season.

Even small, consistent choices like standing more often, stretching before bed, or taking a brisk walk after dinner add up over time.

Need help building a simple, pain-free movement plan?

Our physiotherapy team can create a personalized mobility routine to keep you active and comfortable through the holidays (and beyond).

Book your holiday tune-up session today and start the new year feeling your best! This is also the perfect time of year to make the most of your insurance benefits before they reset.

If you still have unused coverage, NOW is the time to book your appointment