STAY ACTIVE DURING THE HOLIDAY SEASON.
How to stay active during the holiday season.
The holiday season is a time for family, celebration, and well-deserved rest but it can also be a time when routines slip and physical activity takes a back seat. With social events, travel, and festive food, it’s easy to lose momentum. The good news ? Staying active during the holidays doesn’t need to be complicated.
At JY Exercise Physiology, I believe movement should feel enjoyable, flexible, and achievable even during the busiest time of the year. With the right strategies, you can maintain your health, support your fitness goals, and start the new year feeling energised, not sluggish.
Why Staying Active Over the Holidays Matters
Keeping your body moving during the festive period can:
Boost energy and reduce fatigue
Support digestion and metabolism
Improve mood and reduce stress
Prevent stiffness or flare-ups of pain
Maintain strength and mobility
Make returning to your routine in January much easier
A little consistency goes a long way.
1. Schedule Mini Workouts (10–15 Minutes)
Short bursts of activity can be just as effective as longer sessions and they’re much easier to fit in during the holidays. Try:
A 10-minute brisk walk
A quick mobility routine
A fast bodyweight circuit (squats, push-ups, glute bridges, marches)
Consistency is more important than perfection.
2. Make Movement Part of Festive Activities
The holidays open doors for fun, active gatherings. Try:
Family walks after meals
A beach or park day
A game of backyard cricket
Dancing at parties
Exploring Christmas lights on foot
Movement doesn’t have to feel like a “workout” to be beneficial.
3. Stick With Your Strength Basics
Strength training is essential for maintaining muscle mass, metabolism, and joint health. If you can’t make it to the gym:
Use body weight (squats, lunges, wall push-ups)
Use resistance bands at home
Try slow tempo exercises to make them more effective
A single 15–20-minute strength session twice a week can keep you on track.
4. Prioritise Mobility and Stretching
With travel, long drives, and extra sitting, your body can get stiff quickly. Try incorporating mobility into your routine:
Hip flexor stretch
Chest opening stretch
Thoracic rotation
Ankle mobility
Calf stretch
Your joints and lower back will thank you.
5. Stay Hydrated
Warm weather, alcohol, and busy schedules can lead to dehydration, which affects energy, performance, and recovery. Aim for:
Plenty of water throughout the day
Electrolytes if you’re in the heat
Limiting sugary drinks
Hydration plays a big role in keeping you feeling good.
6. Choose Balanced Movement Goals
Rather than aiming for “perfect workouts,” set simple goals like:
Moving every day (even just 10 minutes)
Completing two strength sessions per week
Hitting 6,000–10,000 steps per day
Stretching before bed
Small goals are achievable and help maintain momentum.
7. Be Kind to Yourself
The holidays are meant to be enjoyed. If you miss a workout or indulge more than usual, that’s okay. Avoid the “all-or-nothing” mindset, what matters most is getting back to gentle movement when you can.
Progress is built over months and years, not just a few days in December.
8. Work With an Exercise Physiologist for Guidance
If you’re managing pain, an injury, or a chronic condition, or simply need accountability, an Exercise Physiologist can tailor an exercise plan to your lifestyle and holiday schedule.
At JY Exercise Physiology, we help clients:
Maintain strength and mobility
Manage symptoms during busy periods
Exercise safely with chronic conditions
Stay motivated through personalised programs
Stay active during travel or time away from routine
A customised approach ensures you stay consistent and injury-free.
Keep Moving, Stay Healthy, and Enjoy the Festive Season
Staying active over the holidays doesn’t need to be stressful or time-consuming. With a flexible mindset and small daily habits, you can enjoy the season while still supporting your health and fitness goals.
If you’d like guidance, accountability, or a personalised holiday exercise plan, JY Exercise Physiology is here to help. Book a session now.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
