How to Stay Fit During the Holidays: Simple Ways to Keep Moving and Feel Your Best

The holiday season brings joy, connection, and celebration, but it can also disrupt your usual routines. Between family gatherings, travel plans, and endless to-do lists, your exercise habits might be the first thing to slip away.

It’s easy to think, “I’ll get back on track in January,” but research shows that taking an extended break from movement can make it harder to restart. A study found that physical activity levels often drop significantly during the holidays, especially when paired with richer foods and less structured schedules.

The good news is that staying active through the festive season doesn’t have to mean hitting the gym every day. Even small bursts of movement can boost your mood, strengthen your immune system, and keep you energised as you move through the busy weeks ahead.

Here’s why staying active matters, along with practical ways to make it manageable this season.

1. Manage Holiday Stress

Between shopping, social events, and family commitments, it’s normal to feel stretched thin. Exercise is one of the most effective ways to manage stress and improve your mood. When you move your body, you release endorphins—natural chemicals that act as stress relievers and mood boosters.

A study found that even 15–30 minutes of moderate exercise can significantly reduce symptoms of stress and anxiety. Simple activities like a brisk walk, dancing to your favourite songs, or stretching before bed can make a noticeable difference.

Tip: Combine movement with mindfulness. Take a walk outdoors and focus on your breathing or the sounds around you to help calm both your body and mind.

2. Support Your Immune System

Winter often brings a rise in colds and flu, and regular physical activity can strengthen your immune defences. Exercise improves circulation, helping immune cells move efficiently throughout the body.

People who stay active tend to experience fewer upper respiratory infections and recover more quickly when they do get sick. Just remember not to overdo it, as intense exercise without enough rest can temporarily lower your immune defences.

Tip: If you’re short on time, try “exercise snacks”—brief 10-minute sessions a few times a day. These mini-workouts can add up to big health benefits.

3. Keep Your Weight Steady

Holiday meals are meant to be enjoyed, but they can be calorie-heavy. Studies suggest that the average adult gains around one to two pounds over the holiday period. Regular movement helps offset this by boosting metabolism and supporting digestion.

Exercise also helps regulate appetite hormones such as leptin and ghrelin, which means you’re less likely to overeat or crave excess sugar after being active.

Tip: Find fun, family-friendly ways to move. Go for a walk after a meal, play active games with children, or turn up your favourite playlist and dance while cooking or wrapping gifts.

4. Make It Easy and Accessible

Staying consistent is easier when you remove barriers to exercise. During a busy season, flexibility matters more than intensity.

Try these quick strategies:

• Schedule your workouts. Treat them like any other appointment, even if it’s just 20 minutes.

• Keep your equipment visible. Leave resistance bands or a yoga mat where you’ll see them.

• Sneak in extra steps. Park farther from shops or take the stairs when you can.

• Mix it up. Alternate between walking, yoga, or short bodyweight workouts. Variety keeps it fun and sustainable.

5. Prioritise Recovery and Sleep

Rest is an important part of fitness. Poor sleep can increase cortisol levels, which affect both energy and weight regulation. Aim for at least seven hours of quality sleep, stay hydrated, and give yourself downtime between events. Balancing movement and rest keeps both body and mind in good condition.

6. Set Realistic Expectations

You don’t have to stick perfectly to your usual workout schedule. Progress, not perfection, is what matters most. If your regular 60-minute gym session turns into a 15-minute walk, that’s still a success.

Remember that small, consistent actions help maintain your fitness base and make it easier to get back into full routines in the new year.

Move Into the New Year Energised

When the holidays are over, you’ll be glad you kept some movement in your routine. Exercise isn’t just about fitness—it supports your energy, confidence, and mental wellbeing.

This season, prioritise movement that feels good to you. Whether it’s a brisk winter walk, yoga by the Christmas tree lights, or a quick stretch before bed, find what fits your life and enjoy it.

If you’d like to create a personalised fitness plan that fits your schedule, consider booking a consultation with a health coach. Together, you can build simple strategies to stay active, strong, and balanced well into the new year.