Staying Healthy and Moving Through the Holidays
The holiday season can be full of joy — but also full of disrupted routines, full schedules, and fewer moments for self-care. As a physical therapist, I often see people arrive in January feeling stiff, tired, or out of balance, both physically and mentally. The good news is that staying grounded through the holidays doesn’t have to mean saying no to everything fun. It’s about weaving health into the moments you’re already living.
Here are some practical ways to do that:
1. Pair Movement With Daily Habits
During busy weeks, it’s easy to skip exercise altogether. Instead, try linking short bouts of movement to things you already do every day.
While the coffee brews: do a few squats or a gentle hip stretch.
Before brushing your teeth: hold a balance exercise or practice deep breathing.
During family time: take a walk after dinner or play an active game with kids.
These small moments add up and keep your body moving, even when your schedule is packed.
2. Protect Your Sleep Like It’s an Appointment
Sleep is one of the most powerful recovery tools we have — and one of the first things to slip during the holidays. Try to keep a consistent bedtime and limit late-night scrolling or holiday movie marathons. A short wind-down ritual — like gentle stretching or a few minutes of quiet breathing — helps signal your body that it’s time to rest.
Even an extra 30 minutes of quality sleep can improve mood, digestion, and your ability to handle stress.
3. Balance Nourishment and Indulgence
Food is one of the joys of the season — and it should be! Rather than restricting yourself, focus on adding in what supports your energy and recovery:
Stay hydrated (a simple goal is a glass of water between festive drinks).
Include protein and fiber with each meal to keep blood sugar steady.
Enjoy treats mindfully — without guilt.
This balanced approach helps you feel good while still savoring your favorite traditions.
4. Stay Connected and Present
Physical health is closely tied to emotional well-being. Make time to truly connect with family and friends — not just by being together, but by being present. Go for a walk together, cook side-by-side, or share gratitude around the table. These moments nurture both body and spirit.
5. Give Yourself Grace
You won’t move perfectly, eat perfectly, or sleep perfectly — and that’s okay. The goal isn’t perfection; it’s consistency and self-awareness. If you step off track, gently return to what makes you feel good, one small action at a time.
The Bottom Line
A healthy holiday season doesn’t require rigid routines. By pairing movement with daily habits, protecting your rest, and keeping balance in mind, you can enjoy the festivities and enter the new year feeling strong, calm, and centered — body and mind working together.