How to Stay Active Over the Holidays

The easiest way to stay active over the holidays is to lower the bar but keep it consistent: a few minutes of movement every day, tied to something you already do. Even on busy days, that's how you keep chipping away at the amount of exercise seniors need.

The holidays are full of family, fun, and a lot of unexpected schedule changes, which can make it difficult to stay active! Routines shift, travel happens, visitors come and go, and suddenly even our best intentions for exercise get pushed aside.

The good news? Staying active during the holidays doesn't have to feel overwhelming. With a few simple strategies, you can weave movement into your days in a way that feels good, reduces stress, and supports your health all season long.

Why Does Staying Active Over the Holidays Matter?

Even small amounts of daily movement can help:

• Maintain strength and balance
• Keep joints comfortable
• Reduce stiffness from extra sitting
• Boost energy and mood
• Support better sleep
• Counteract stress and holiday overwhelm

Think of movement as a gift you give yourself — one that helps you feel better as you enjoy the people and traditions you care about.

1. Lower the Bar — But Keep It Consistent

During busy seasons, consistency is more important than intensity.

Instead of aiming for a full workout, try this:

• 5 minutes of marching or stepping in place
• 10 sit-to-stands from a sturdy chair (the same move as our chair stand test)
• A short walk around the house or driveway

A small daily routine is easier to maintain than a big one, and it keeps your body feeling steady and strong.

2. Turn Holiday Activities Into Movement Opportunities

You don't need a gym to stay active. Try:

• Walking a few extra laps while shopping
• Doing heel raises while waiting for something to finish cooking
• Stretching your arms overhead every time you get up from a chair
• Light balance practice (like standing with feet together) during TV commercials

These small habits add up quickly.

3. Create an "Anchor Moment"

Pick one daily activity you always do — morning coffee, brushing your teeth, or getting ready for bed — and attach a simple movement routine to it.

For example:

• After I pour my morning coffee, I do 10 chair squats.
• After I brush my teeth, I do 30 seconds of balance practice.

Anchor moments turn movement into something automatic, even when your schedule is unpredictable. It's the same approach I use to start an exercise habit any time of year.

4. Prioritize Joy Over Perfection

If your usual routine doesn't happen, that's okay. The goal is not perfection — it's continuing to do what you can with the day you have.

Ask yourself: "What's one thing I can do to move my body today?"

A 5-Minute Holiday Movement Plan

Here's a 5-minute routine to use anytime you feel off track:

1. March in place – 30 seconds
2. Sit-to-stand – 8–10 repetitions
3. Heel raises – 10–15 repetitions
4. Seated or standing torso twist – 10 per side
5. Deep breathing – 5 slow breaths

Short, doable, and effective. If you're away from home, online personal training can keep you on track wherever you are.

Does a Little Movement Really Count?

Yes. Staying active during the holidays doesn't require perfect discipline — just small, meaningful choices. Every little bit of movement keeps you stronger, steadier, and more energized for the moments that matter most.