by Anna Pitkin

The holiday season is a magical time of year, filled with family gatherings, warm celebrations and memorable traditions. But as the temperatures drop, the days shorten and the holiday calendar fills up, it’s easy to find ourselves feeling more stressed than spirited. Even the most dedicated fitness enthusiasts can struggle to stay active when cozying up inside sounds far more appealing than hitting the gym or braving the cold for a jog. However, maintaining a routine that includes movement—whether it’s a brisk walk, yoga or a gym session—isn’t just about burning off the indulgences of holiday meals (cough, cough)—it’s also a crucial practice for maintaining mental well-being.

Physical activity is often lauded for its role in reducing anxiety and stress, a fact backed by research and mental health experts alike. A 2018 study from the Harvard Medical School explains that physical exercise reduces levels of the body’s stress hormones, like adrenaline and cortisol. Movement triggers the release of endorphins, our body’s natural mood boosters, which help to create feelings of happiness and even euphoria. This connection is particularly beneficial during the holiday season, when colder weather and social obligations can add to mental strain.

Yet many may not feel like hitting the gym or pounding the pavement in the chilly outdoors. Keep in mind that staying active doesn’t have to mean sticking to a rigid exercise routine. Simple activities like walking, stretching or even dancing to your favorite songs at home can make a significant difference. An article from the American Psychological Association highlights that low-to-moderate physical activities can lead to immediate mood improvements and reduced feelings of stress. Incorporating movement into our lives can be a powerful tool in promoting a positive mindset, even if we only have 10 to 15 minutes to spare.

Physical movement also helps maintain our body’s circadian rhythms, which is particularly helpful when daylight hours grow shorter. Studies show that physical activity, especially outdoors, enhances the quality of sleep and promotes healthy energy levels throughout the day. The Mental Health Foundation in the UK found that those who stay physically active report feeling more refreshed and better equipped to handle stress. So, even a short walk in natural light can help lift your mood, regulate sleep, and increase resilience.

When we prioritize movement, we’re not just working toward physical health but supporting mental resilience. This resilience becomes essential as we balance the various demands of holiday festivities, from family dynamics to work deadlines. By creating a consistent routine, whether it’s through yoga, walking, or any form of movement, we’re actively enhancing our body’s ability to manage stress—keeping holiday anxieties at bay.

In the end, prioritizing fitness during the holiday season isn’t about perfection; it’s about showing up for yourself. By investing in regular movement, you’ll find yourself better able to enjoy the holiday season with a clearer mind, a lighter heart, and maybe even a bit more energy to take on the holiday rush. Embrace movement as a gift you give yourself—not just for the calories burned, but for the joy, calm, and mental clarity it brings to your life.

Here are five quick and easy at-home movement breaks you can try to stay active and relieve stress during the busy holiday season:

1 5-Minute Dance Party

Put on a favorite upbeat song and dance around the living room. Dancing is a fun way to get our heart rate up, release tension and boost your mood with a burst of energy. Plus, it’s an instant mood booster—perfect for shaking off holiday stress.

2 Bodyweight Circuit

Try a simple circuit that requires no equipment. Do each move for 30 seconds, rest for 10 seconds and repeat the circuit two or three times. Here’s a sample circuit:

• Jumping jacks
• Bodyweight squats
• Push-ups (modify as needed)
• High knees
• Plank hold

This mini-circuit will provide a quick boost and get the blood flowing.

3 Standing Cardio Burst

Experience an energy boost with a five-minute cardio session that requires no equipment. Do each move for 30 seconds, rest for 10 seconds and repeat as desired:

• March in place with high knees – Lift the knees high, engaging the core.
• Butt kicks – Kick the heels back towards the glutes in a jogging motion.
• Side-to-side steps with arm swings – Step side to side, swinging the arms forward and back.
• Fast feet – Stand in place and move the feet quickly, as if running in place.
• Standing twist – With feet hip-width apart, twist from side to side, engaging the core.

This quick cardio burst will get the heart pumping, boost energy and give a mental break from our routine.

4 Stair Climb Intervals

If one has stairs, use them. Walk up and down the stairs for 5 to 10 minutes. Increase the intensity by taking the steps two at a time or picking up the pace. Stair climbing strengthens the legs and glutes while providing a great cardio workout without needing a lot of space.

5 Yoga Flow for Relaxation

Set aside five minutes to flow through a few gentle yoga poses. Try this sequence:

• Cat-Cow (move between rounding and arching the back)
• Child’s Pose (kneel and extend arms forward, relaxing into the stretch)
• Downward Dog (stretch the back and legs)
• Low Lunge (step one foot forward, sinking into the hips)
• Forward Fold (stand and bend forward, releasing your back and hamstrings)