Beat Holiday Stress by Staying Active

Beat Holiday Stress with Fun Movement and Smart Body Care

The holiday season brings joy, family time, and tasty food, but it can also be stressful. Busy schedules, shopping, travel, and extra tasks can make anyone feel overwhelmed. One great way to feel better is through simple movement and exercise. Physical activity releases endorphins, chemicals in your brain that improve mood and reduce stress (Mayo Clinic, 2023). Even short sessions of fun activities can clear your mind and boost energy.

Many experts agree that almost any form of movement helps manage stress. It acts like a natural reset for your body and brain (Kitsap Physical Therapy, n.d.). Adding some holiday cheer to your routine makes it easier to stick with. This guide shares easy, enjoyable ways to stay active and calm during the holidays.

Why Movement Helps Reduce Holiday Stress

Exercise does more than keep you fit. It pumps up endorphins, boosting a happier feeling, and distracts you from worries. Activities like walking or dancing provide “meditation in motion,” helping you forget daily irritations (Mayo Clinic, 2023). Regular movement also improves sleep, builds confidence, and helps your body better handle stress.

During the holidays, people often move less due to cold weather or busy plans. This can make stress worse. But even one quick workout can lift your mood for hours (Gorman, 2022). Fun, low-pressure activities work best to avoid adding more pressure.

• Releases feel-good chemicals to fight anxiety
• Clears the mind and improves focus
• Boosts energy and helps you sleep better
• Builds strength to handle physical holiday demands, like carrying bags

Fun Sports-Inspired Activities to Boost Endorphins

Try activities that feel like play. Sports-inspired moves get your heart pumping and bring smiles.

• Jumping rope: A quick cardio blast that raises your heart rate fast. Do it for 10-15 minutes while listening to holiday music (Avec Apartments, n.d.).
• Dance breaks: Turn on your favorite songs and dance freely. Join a family dance party or try simple steps. Dancing combines rhythm and fun for great stress relief (NMC Health, n.d.; Triathlete Magazine, n.d.).
• Pickup games: Play basketball, tennis, volleyball, or soccer with friends or family. These team sports combine exercise with social time, which further lowers stress (King Chiropractic, n.d.).
• Shadowboxing: Punch the air like a boxer. This low-impact move releases tension without needing equipment. It’s perfect for a hotel room or living room (FightCamp, n.d.; Triathlete Magazine, n.d.).

These activities are easy to start and don’t require much space or gear.

Quick and Easy Bodyweight Exercises for Fast Relief

No gym? No problem. These simple moves use only your body and take little time.

Here are some top picks:

• High knees: Run in place, lifting knees high. Do it for 1 minute to get your blood flowing (Echelon Fit, n.d.).
• Planks: Hold a straight body position on your forearms and toes. Start with 30 seconds of core strength work (Echelon Fit, n.d.).
• Bodyweight squats: Lower as if sitting in a chair, then stand up. Great for legs and glutes (Hydrow, n.d.).
• Push-ups: Modify on knees if needed. Strengthen your upper body quickly (Hydrow, n.d.).
• Jumping jacks: Classic move to warm up and boost mood (Echelon Fit, n.d.).

Try a 20-minute circuit: 30 seconds of each, with short rests in between. Repeat a few times (FightCamp, n.d.). Add holiday twists, like “present pick-up” squats—bend down as if grabbing gifts (Performance Health Academy, n.d.).

Mindful Practices for Calm and Flexibility

For gentler options, try mindful movements that focus on breath and flow.

• Yoga flows: Simple poses like downward dog or warrior help stretch and center your mind. A 15-20 minute session reduces tension (Avec Apartments, n.d.; King Chiropractic, n.d.).
• Tai Chi: Slow, flowing moves called “meditation in motion.” It improves balance and eases stress without strain (Mind Body Spine, n.d.; FightCamp, n.d.).

These practices calm the nervous system and pair well with busier days.

Outdoor Options: Walks and Hikes for Mind Clearing

Fresh air makes everything better. A brisk walk or hike builds endurance and clears thoughts.

• Go for a festive neighborhood walk to see lights. Make it fun with a scavenger hunt for decorations (NMC Health, n.d.).
• Hike in nature for extra calm. Being outdoors boosts positive feelings, such as gratitude (Triathlete Magazine, n.d.).
• Add active games, such as playing in the yard or stair climbing, between tasks (Muscle MX, n.d.).

Aim for 30 minutes most days. No special gear needed—just good shoes (Club Getaway, n.d.).

Make It Festive: Holiday-Themed Active Fun

Keep things light by tying movement to celebrations.

• Dance to holiday tunes or play charades that get everyone moving.
• Try “Santa bag throws” or “candy cane curls” with simple weights or air motions (Performance Health Academy, n.d.).
• Family games like obstacle courses or mini-golf indoors keep energy high and stress low (NMC Health, n.d.).

These ideas turn exercise into shared joy.

How Integrative Chiropractic Care Fits In

Physical tension from stress often shows up as tight muscles or misalignment. Integrative chiropractic care helps by using gentle adjustments to ease tension and support the nervous system. This improves your body’s stress response and promotes better flexibility (Chiropractic Works Collinsville, n.d.).

Chiropractors may suggest stretches or movements to help maintain alignment. This holistic approach complements exercise for full-body relief. Dr. Alexander Jimenez, a chiropractor and nurse practitioner with over 30 years of experience, notes that spinal health drives overall wellness. His integrative methods combine adjustments with posture exercises and stress management for better mobility and calm (Jimenez, n.d.; Jimenez, 2025a). He often sees that staying active and making adjustments help prevent holiday-related tension and support recovery (Jimenez, 2025b).

Pairing chiropractic visits with daily movement creates a balanced way to enjoy the season.

Tips to Get Started and Stay Consistent

Starting small is key during busy times.

• Pick activities you enjoy to make it fun.
• Schedule short sessions, like 10-20 minutes.
• Involve family or friends for accountability.
• Listen to your body—keep it light to avoid extra stress.
• Combine with deep breathing for extra calm.

Consistency brings the best results. Even small efforts add up to less stress and more energy (American Fitness Professionals & Associates, n.d.).

By adding these fun movements and mindful care, you can handle holiday demands with ease. Focus on feeling good, not perfect. Your body and mind will thank you.

References

• American Fitness Professionals & Associates. (n.d.). 12 easy holiday workout plans. https://www.afpafitness.com/blog/12-easy-holiday-workout-plans/
• Avec Apartments. (n.d.). Stay fit and festive: 5 quick workouts for the holiday season. https://aveconh.com/uncategorized/quick-workouts-for-a-fit-holiday-season/
• Chiropractic Works Collinsville. (n.d.). Starting December right: Quick chiropractic tips for holiday stress. https://www.chiropracticworkscollinsville.com/post/quick-chiropractic-tips-for-holiday-stress
• Club Getaway. (n.d.). 7 ways to get in a vacation workout without going to the gym. https://clubgetaway.com/7-ways-to-get-in-a-vacation-workout-without-going-to-the-gym/
• Echelon Fit. (n.d.). Maintaining fitness during the holidays: Simple home exercises for busy schedules. https://echelonfit.com/blogs/blog/maintaining-fitness-during-the-holidays-simple-home-exercises-for-busy-schedules
• FightCamp. (n.d.). A FightCamp trainer’s ultimate holiday workout guide. https://blog.joinfightcamp.com/training/a-fightcamp-trainers-ultimate-holiday-workout-guide/
• Gorman, R. (2022, December 2). Stressed during the holidays? There’s an exercise for that. The New York Times. https://www.nytimes.com/2022/12/02/well/move/holiday-stress-exercise.html
• Hydrow. (n.d.). Holiday workout plan: How to stay fit during the holidays. https://hydrow.com/blog/holiday-workout-plan-how-to-stay-fit-during-the-holidays/
• Jimenez, A. (n.d.). Injury specialists. https://dralexjimenez.com/
• Jimenez, A. (2025a). Align, strengthen, thrive: How spinal health drives fitness and wellness [LinkedIn post]. LinkedIn. https://www.linkedin.com/in/dralexjimenez/
• Jimenez, A. (2025b). Christmas holiday accidents: What I see every year [LinkedIn post]. LinkedIn. https://www.linkedin.com/in/dralexjimenez/
• King Chiropractic. (n.d.). Exercises and techniques to reduce stress during the holidays. https://www.kingchirohandandfoot.com/exercises-and-techniques-to-reduce-stress-during-the-holidays/
• Kitsap Physical Therapy. (n.d.). Sweat away your holiday stress with exercise. https://www.kitsappt.com/sweat-away-your-holiday-stress-with-exercise/
• Mayo Clinic. (2023). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
• Mind Body Spine. (n.d.). Recreational activities to prevent back pain and reduce stress. https://mindbodyspine.ca/recreational-activities-to-prevent-back-pain-and-reduce-stress/
• Muscle MX. (n.d.). 5 quick holiday stress relief exercises that actually work. https://musclemx.com/blogs/blog/5-quick-holiday-stress-relief-exercises-that-actually-work
• NMC Health. (n.d.). 3 festive holiday fitness ideas to stay active and healthy. https://www.mynmchealth.org/3-festive-holiday-fitness-ideas-to-stay-active-and-healthy/
• Performance Health Academy. (n.d.). 5 holiday exercises to keep you feeling merry and bright. https://www.performancehealthacademy.com/5-holiday-exercises-to-keep-you-feeling-merry-and-bright.html
• Triathlete Magazine. (n.d.). Stressed during the holidays? There’s a workout for that. https://www.triathlete.com/training/stressed-during-the-holidays-theres-a-workout-for-that/