Fitness experts share easy micro-habits to help you feel good without sacrificing time with loved ones
The holiday season brings joy, family gatherings and plenty of tempting treats. But for many people, it also brings anxiety about maintaining healthy routines while traveling to visit loved ones. The good news is that experts say you don’t need to choose between enjoying the holidays and feeling good in your body.
Dana Santas, a mind-body coach for professional athletes, used to drive 35 minutes each way to reach a gym during holiday visits to her in-laws’ Wisconsin dairy farm. She and her husband were determined to stick to their daily exercise schedule, even if it meant spending over two hours away from family time.
That rigid approach, she now realizes, wasn’t the answer. Instead of forcing yourself to maintain your regular routine or abandoning healthy habits altogether, experts recommend a middle path that lets you celebrate while incorporating small wellness practices.
Why feeling good matters during celebrations
Maintaining some healthy behaviors during the holidays isn’t just about fitness goals. It’s about ensuring you actually enjoy your time with family and friends. Charlotte dietitian Natalie Mokari explains that skipping fiber and protein can affect digestion and energy levels, which may leave you feeling sluggish during celebrations.
However, overly restrictive diets can backfire. Being too strict about food choices often leads to overeating the very items you’ve labeled as off-limits. When people create rigid boundaries around food, they tend to crave those foods even more.
The guilt that comes from straying from health routines can also sabotage your efforts entirely. Many people adopt an all-or-nothing mentality, thinking that if they can’t maintain their full routine, they might as well abandon all healthy habits. This mindset robs you of both holiday enjoyment and the benefits of even small wellness practices.
Add vegetables without ditching tradition
Traveling during the holidays often means less control over meal options. You might find yourself eating at restaurants or enjoying dishes prepared by hosts. The solution isn’t to refuse family recipes or skip festive treats. Instead, focus on adding nutritious options alongside the foods you love.
When reviewing a restaurant menu, order what appeals to you. Then look for opportunities to add vegetables as sides or toppings. A side salad with your meal, lettuce and tomato on a sandwich, or beans with tacos can boost your nutrient intake without sacrificing enjoyment.
Apply the same pairing strategy to beverages. For every caffeinated or alcoholic drink, add a glass of water. On road trips, enjoy your favorite snacks but toss some fruit into the mix as well.
If you’re staying at someone’s home, offer to bring a vegetable side dish or salad. This gesture helps your hosts while ensuring you have nutritious options available. You can also pick up fresh produce at a local store to supplement meals.
The key is staying aware of your fullness levels and prioritizing the foods you’re most excited to eat. Don’t waste energy calculating the exact proportion of indulgent foods to healthier choices. A few holiday meals and desserts won’t derail your overall health.
Move your body without missing moments
Exercise during holiday gatherings doesn’t require gym sessions or structured workouts. Any movement that counteracts the stiffness from travel and prolonged sitting counts as a win.
Listen to your body’s intuitive signals. When you feel tight or uncomfortable, stand up and move in ways that feel good. Stretch tall, rotate your torso, or drop into a squat. These simple adjustments can prevent the aches and pains that come from sitting through long meals and conversations.
Transform sedentary activities into opportunities for movement. Stand during family games or long chats to change your posture. Suggest a group walk outside, even if it’s just 10 minutes in the cold air. Bundle up and turn the outing into quality time with loved ones.
You can also incorporate mobility exercises into downtime. Stretch or use a foam roller while watching movies with family. Pack a resistance band in your luggage for an easy workout option. Place it around your ankles or above your knees for walking exercises that don’t require much space.
Rediscover the fun in movement
Perhaps the most important strategy is remembering that movement can be joyful. Children naturally treat physical activity as play rather than obligation. Take inspiration from the kids at your holiday gathering.
Join them in their new dance moves, play tag in the backyard, or hide during a game of hide-and-seek. These activities provide exercise without feeling like a chore, and they create memories with family members of all ages.
The holidays are meant for connection and celebration. By letting go of rigid expectations and adding small healthy practices, you can feel good in your body while fully embracing time with the people you love most.
