Stay Merry and Move: Easy Home Exercises for the Holidays

The holiday season is a time for celebration, family gatherings, and delicious food. But with all the festivities, it’s easy to let your exercise routine fall by the wayside. Staying active doesn’t have to be complicated or time-consuming. Here are some simple and fun exercises you can do at home to keep moving and stay healthy during the holidays.

1. Morning Stretch Routine

Starting your day with a quick stretch routine can help wake you up and set a positive tone. Try these stretches:

• Cat-Cow Stretch: Get on your hands and knees. Arch your back upwards (like a cat) and then lower it down (like a cow). Repeat 5-10 times.

• Forward Fold: Stand tall, then bend at your hips and reach for your toes. Hold for 15-30 seconds.

• Side Stretch: Stand with your feet hip-width apart. Reach one arm over your head and stretch to the side. Hold for 15 seconds on each side.

  
  

2. Bodyweight Exercises

Bodyweight exercises are a great way to stay fit without needing any equipment. Aim for 3 sets of 10-15 repetitions of each exercise:

• Push-ups: Modify by dropping to your knees if needed.

• Squats: Keep your feet shoulder-width apart and lower your body as if sitting in a chair.

• Plank: Hold a plank position for 20-60 seconds.

• Lunges: Step forward with one leg and lower your body until your front knee is at a 90-degree angle.

  
  

3. Dance Party

Turn on your favorite holiday playlist and dance like nobody’s watching! Dancing is a fun way to get your heart pumping and improve your mood. Aim for 20-30 minutes of dancing to make it a cardio workout.

4. Stair Workout

If you have stairs at home, you can use them for a quick workout:

• Walk or jog up and down the stairs for 5-10 minutes.

• Step up and down on the bottom step for 1-2 minutes per leg.

• Try stair lunges by stepping one foot onto a step and lowering into a lunge.

  
  

5. Family Fitness Games

Get the whole family involved in staying active:

• Holiday Freeze Tag: Play tag, but when you’re tagged, you have to hold a silly pose until someone unfreezes you.

• Charades with a Twist: Act out activities like jumping jacks, pretend skiing, or running in place.

• Relay Races: Set up a short obstacle course in your living room or backyard.

  
  

6. Yoga for Relaxation

The holidays can be stressful, so take time to unwind with yoga. Try these beginner-friendly poses:

• Child’s Pose: Kneel on the floor and stretch your arms out in front of you while lowering your chest.

• Downward Dog: Start on your hands and knees, then lift your hips to form an upside-down V shape.

• Seated Forward Bend: Sit on the floor with your legs straight out and reach for your toes.

  
  

7. Short Walks

If the weather permits, bundle up and take a short walk around your neighborhood. Walking not only keeps you active but also gives you a chance to enjoy the festive decorations.

Tips for Staying Motivated

• Set a daily goal, like 20 minutes of activity.

• Involve friends or family to make it more fun.

• Reward yourself with something small, like a cup of hot cocoa, after your workout.

The key to staying active during the holidays is to keep it simple and enjoyable. By incorporating these exercises into your routine, you’ll feel healthier, happier, and ready to take on the new year!

As your healthcare team at Engage Therapy and Wellness, we are always here to support you if you have any questions or concerns. Call our office at 315-810-2423 or email us at info@brainbodybetter.com with questions.