Staying Active When the Holidays Get Hectic
The holiday season brings connection and celebration, but it also brings packed schedules, shorter days and a lot of reasons to skip your usual workout routine. The good news? Staying active during the holidays doesn't have to mean sticking to your regular routine. It's about finding manageable ways to keep moving even when life gets chaotic.
Why Movement Matters More During Stressful Seasons
The holidays can be physically and emotionally demanding. Regular physical activity helps your body cope by:
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Strengthening your immune system when you're exposed to more people and seasonal illnesses
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Reducing stress hormones like cortisol during a high-pressure time of year
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Improving sleep quality despite irregular schedules and late-night gatherings
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Regulating blood sugar levels when dietary patterns become less consistent
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Supporting cardiovascular health and maintaining healthy blood pressure
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Boosting mood through endorphin release, helping combat seasonal affective symptoms
What "A Little Adds Up" Actually Means
Health organizations, including the American Heart Association, recommend 150 minutes of moderate-intensity aerobic activity per week for adults. That breaks down to just 30 minutes, five days a week—or even smaller increments throughout your day.
Here's what matters medically: your body responds to accumulated movement. Three 10-minute walks provide similar cardiovascular and metabolic benefits as one 30 minute walk. Your heart rate elevates, your muscles engage, and your metabolism increases whether you exercise for 30 consecutive minutes or in shorter bouts.
Research shows that even brief periods of activity improve insulin sensitivity, reduce inflammation, lower blood pressure and support healthy circulation. Every movement session—no matter how short—contributes to these protective health benefits.
Here are five strategies to help you and your family stay active this holiday season:
Strategy #1: Adapt to Shorter Daylight Hours
Winter's early darkness can disrupt outdoor exercise routines, but you have options:
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Schedule walks during lunch breaks when natural light is available
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Exercise indoors with bodyweight movements, online workout programs or fitness equipment
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If exercising outdoors in darkness, use well-lit routes and wear reflective clothing for safety
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Consider morning workouts before the day's demands take over
Strategy #2: Break the 150 Minutes Into Manageable Pieces
Instead of thinking in hour-long gym sessions, think in daily or weekly targets:
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Daily approach: 20-25 minutes of brisk walking, six days a week
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Broken throughout the day: Two 15 minute activity sessions daily
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Flexible weekly goal: Longer sessions (45-60 minutes) on less busy days, shorter sessions (15-20 minutes) on hectic days
All approaches meet the 150 minute weekly recommendation and provide comparable health benefits.
Strategy #3: Integrate Activity Into Your Existing Schedule
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Use stairs instead of elevators during shopping trips or at work
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Park farther from entrances to add walking distance
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Schedule physical activity like any other important appointment
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Suggest active social gatherings: walking while catching up with friends, family hikes or exploring holiday light displays on foot
Strategy #4: Maintain a Baseline Routine
Even a modified routine is better than none. Consider:
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If you typically exercise five days weekly: Aim for four days during the holiday season
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If you do 60 minute sessions: Scale back to better accommodate your schedule
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If you attend fitness classes: Try at-home alternatives on busy weeks
The goal is consistency at a sustainable level, not perfection at an unsustainable one.
Strategy #5: Work With Your Energy Levels
Physical activity should energize, not exhaust you. Choose activities that:
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Match your current fitness level
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Fit your schedule realistically
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Feel manageable given your other obligations
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You can sustain throughout the season
The Bottom Line
Maintaining physical activity during the holidays protects your health when your body is under additional stress. The 150 minutes of weekly moderate activity recommended by health experts can be achieved through consistent, manageable efforts—even during the busiest seasons.
Small, regular movement sessions provide real, measurable health benefits: better immune function, improved cardiovascular health, enhanced mental wellbeing and more stable blood sugar regulation. You're not just "staying in shape,” you're actively supporting your body's ability to handle a demanding time of year.
Everyone's health journey and circumstances are unique. If you're considering starting a new exercise program, returning to activity after a break, or have questions about what's appropriate for your individual health situation, your primary care provider can offer personalized guidance based on your medical history and current health status. Learn more about compassionate primary care options, tailored to your specific needs here.