Whether you’re heading to stay with family or sticking close to home these holidays, the busy season is a common downfall of many who have worked hard to establish healthy habits and exercise routines that push them towards their goals - and then to have them sadly come down around this time. While many focus on rest and relaxation, it’s also perfectly normal to want to keep up good habits, even if you need to change them up a little to adapt to your new surroundings.
The good news is that maintaining your activity efforts on holiday doesn’t require long gym sessions if you don’t want them to (or don’t have the facilities available). Here are five simple, practical, and easy-to-implement ways to stay active and maintain your health over the holidays—no matter where you go.
New environments are full of opportunities to keep moving—you just need to look for them. Heading to the beach? Go for a walk along the shoreline or wade through shallow water. Spending time in a rural area? Explore nearby hiking trails. Even a simple walk around the neighbourhood with family or friends can do wonders for your health and fitness.
Walking is one of the most underrated ways to stay fit, helping to improve cardiovascular health, strengthen your muscles, and reduce joint pain. Just 30 minutes of brisk walking daily—where you can still talk but not sing—can make a big difference. For an extra challenge, hiking on trails strengthens your legs, improves balance, and offers the added benefit of immersing you in nature, which has been shown to lower stress and improve your mood. And if you’re lucky enough to be near a beach, walking on sand adds resistance, working your calves and feet harder while being gentle on your joints.
Holiday travel can mean long hours sitting in cars, planes, or trains, leaving you feeling stiff and achy. Incorporating regular movement breaks into your journey can make all the difference. If you’re driving, stop every couple of hours to stretch your legs. If you’re on a plane, take a few laps up and down the aisle or perform seated exercises like foot circles to promote circulation.
Stretching is key during travel. A simple calf stretch or a seated hamstring stretch can help reduce leg tension and keep blood flowing. Rolling your feet over a small massage ball is another excellent way to relieve foot tension and prevent stiffness. These small movements feel great and help reduce the risk of swelling or discomfort caused by prolonged sitting.
Resistance training doesn’t have to involve a gym or heavy equipment. Your body weight and a little creativity are all you need to keep your muscles strong and engaged. Bodyweight squats, for instance, are excellent for strengthening your thighs, calves, and feet. You can do them while chatting with family, waiting for dinner to cook, or even during a festive movie marathon.
If you have resistance bands, they’re a travel-friendly option for adding variety to your routine. Use them for exercises like leg presses, calf raises, or lateral leg lifts to effectively target your lower-body muscles. These simple exercises can help you maintain strength and stability, keeping you ready for any physical activity—whether it’s hiking, dancing, or playing backyard games.
Water-based activities are a fantastic way to stay active, especially if you want a low-impact option. The buoyancy of water reduces strain on your joints while still providing resistance to challenge your muscles. Aqua jogging, for example, offers an effective cardio workout that strengthens your lower body without the stress of traditional running.
Shallow water games like water volleyball or frisbee are fun ways to engage your family while staying active. Even simple movements like walking or wading in chest-deep water can work your calves, ankles, and feet while being gentle on your joints. Plus, the repetitive motions of swimming or playing in water can help reduce stress and improve your overall well-being.
The holidays are the perfect time to start or join in on active traditions. Why not turn a family get-together into an opportunity for a friendly game of backyard cricket, soccer, or even a holiday-themed scavenger hunt? These activities are great for your fitness and create lasting memories with loved ones.
If you prefer something more low-key, consider a post-meal family walk to enjoy the festive lights in your neighbourhood. This is a simple yet effective way to keep moving and help digestion after a hearty holiday feast. Active traditions don’t have to be intense—they’re about finding enjoyable ways to stay on your feet and share quality time.
Get in to see your podiatrist early when you’re back. Many conditions can start as slight niggles and discomfort and then worsen when nothing changes, as you continue to stay active. Having pain assessed and treated early means you can halt any further disruptions and downtime and remain consistent in your routines if that’s what you want.
Our podiatrists at Perform Podiatry are always here to help. Book
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