Small ways to move more during a busy holiday season
The holiday season brings joy, celebration and connection – but it can also bring jam-packed schedules and make for time-management chaos. Between travel, holiday parties and gatherings, school events, year-end deadlines at work and maybe even unpredictable Lowcountry winter weather, it’s no surprise that many folks may find their fitness habits slipping.
If your routine feels upside-down this time of year, you’re far from alone.
There’s good news, though – staying active through the holidays and into the new year doesn’t require perfect conditions, long, strenuous workouts or even your usual routine. With a flexible mindset and a few strategic shifts to your schedule, you can keep your body moving, your energy up and your stress under control.
Redefine ‘movement’
“During the holidays, ‘exercise’ may not look as traditional as your normal routine,” said Hannah Sprandel, a wellness coach at Beaufort Memorial LifeFit Wellness Center.
For the busy holiday season, consider expanding your definition of exercise and movement; rather than looking for a 45-minute or hourlong window for a workout, look for opportunities to get moving in smaller bursts.
Try spurts of movement, like:
- A 10- or 15-minute walk before or after meals
- A quick stretching or yoga session right when you wake up to help begin your day on a calm, energized note
- Parking farther away when running holiday errands
- Taking the stairs whenever possible
Prioritize mini-workouts
Short workouts can be an effective way to weave movement into even the busiest of holiday schedules. Aim for simple bodyweight, no-equipment moves that you can do in your living room, hotel room or a family member’s house.
Try this eight-minute holiday circuit to get your blood flowing (repeat twice):
- Squats (30 seconds)
- Marching in place (30 seconds)
- Push-ups (30 seconds)
- Glute bridges (30 seconds)
Managing stress with gentle movement
The holidays can be overwhelming, emotional and even logistically intense. Movement is one of the easiest ways to combat stress, boost energy and improve sleep.
Something as simple as a walk to clear your mind can help you recenter after a stressful or overstimulating gathering. Consider bringing along your significant other; a short walk away from a chaotic gathering can allow you to share a few brief moments alone and check in with each other.
Yoga has lots of health benefits, not just physically, but mentally, too. A short, easy yoga session before bed can help you wind down after a busy day. In addition, stretching throughout the day is an easy way to release tension that you may be unknowingly storing in your body.
“Remember that during stressful times, exercise isn’t just a box to check for your physical health,” said Sprandel. “It’s a form of self-care, too.”
Making movement social
Every family or friend group has their own holiday traditions. Integrating movement into your celebrations this season is a fun way to get everyone moving without the need for carving out specific time for a workout.
Here are a few social movement ideas that don’t feel like exercise (and can be fun for the entire group!):
- A post-dinner walk with the family (which can also aid digestion)
- A casual outdoor game, like football, Frisbee or playing with the family pup
- Walking to see neighborhood holiday light displays rather than driving
Plan for reality – and be kind to yourself
If you take a peek at your calendar and see that certain days are sure to be go-go-go for you and the family, schedule your movement accordingly by squeezing in a short workout before you travel, choosing walking over driving whenever possible and adding movement to existing plans (such as stretching or doing low-intensity exercises like squats or sit-ups while watching a classic holiday movie).
“Disruptions during the holidays don’t mean that you’re failing or losing progress; they mean that you’re human,” said Sprandel. “Fitness is a long-term relationship, and even small efforts keep you connected to your health and make it easier to return to your routine when things settle down.”
Progress isn’t about perfection – it’s about consistency, compassion and choosing movement whenever you can.