JOINT HEALTH
The week between Christmas and New Year’s often feels like hitting the pause button from chaotic, busy schedules slowing down and daily routines changing. It is very tempting to want to stay cozy on the couch with the leftover Christmas cookies. While rest is important, staying lightly active during this time can make a big difference for your joint health, muscle strength, mobility and overall well-being.
The good news? You don’t need a full workout plan or a gym membership to stay active during the holidays.
Why movement matters, even during the holidays: Long periods of sitting can lead to stiffness, back pain, and achy joints, especially in colder weather. Gentle movement helps keep joints lubricated, supports circulation, and can reduce muscle tightness. Staying active now also makes it easier to ease back into regular routines in the new year, without injury.
Simple activity goals that add up: Aiming for around 8,000 steps per day is a realistic and effective goal for many people during the holidays. Steps can come from short walks, errands, housework, or spending time with family. Even though it doesn’t feel like much, every bit does count. In addition, 10 - 15 minutes of daily mobility work, for example, stretching, light yoga, or range-of-motion exercises, can help reduce stiffness, improve flexibility, and keep your joints moving well.
Easy ways to stay active during the holidays:
· Take daily walks: A short walk after meals or a stroll with family can improve joint mobility, as well as digestion.
· Stretch at home: Focus on the back, hips, knees, ankles, and shoulders. These are all areas that often feel tight after travel or lounging. You can pick a different area to work each day, keeping it simple without getting overwhelmed.
· Turn traditions into movement: Decorating, cooking, playing with kids, and cleaning up, all count as physical activity.
· Try short, low-impact exercises: Bodyweight squats, seated leg raises, wall push-ups, or gentle yoga can be done in just a few minutes.
· Listen to your body: If you have arthritis, joint replacements, or prior injuries, choose low-impact movements and avoid overdoing it.
Protecting your joints: Make sure to warm up before activity. Wear supportive footwear (even at home), and avoid sudden bursts of intense exercise if you’ve been inactive. This can lead to more injuries. If you notice sharp or persistent pain, it’s best to stop and rest.
Looking ahead to the New Year: Staying active between Christmas and New Year’s, whether it’s through walking, mobility work, or simple movement, helps maintain strength and flexibility and sets a healthy foundation for the new year ahead. Small, consistent efforts now can keep your bones and joints feeling their best for years to come.
Happy Holidays everyone! Stay safe and remember to keep moving.
