Highbar Physical therapy & Health blog

As the holiday season approaches, we often find ourselves caught up in a whirlwind of activities, from shopping and decorating to attending celebrations, preparing special meals and traveling. While these festivities bring joy, they can also introduce significant stress into our lives. At Highbar Physical Therapy, we believe in giving yourself one of the most valuable gifts of all: movement.

Your body responds to holiday stress in real, physical ways. That tension in your shoulders, the stiffness in your neck, or the nagging lower back pain, these are your body's signals that it needs attention and care. In this guide, we'll show you how to transform everyday holiday activities into opportunities for beneficial movement, helping you maintain your physical and mental well-being throughout the season.

Understanding Holiday Stress and the Power of Movement

The Science Behind Holiday Stress

When stress hits during the holiday season, your body releases cortisol, often called the "stress hormone." This natural response can lead to muscle tension, disrupted sleep patterns, and even digestive issues. Many people experience heightened shoulder and neck tension while preparing for holidays, along with headaches and fatigue that can dampen the festive spirit

How Movement Combats Stress

“Movement isn't just about staying fit,” states physical therapist and clinic director Dr VictorSandman, PT, DPT. “It's a powerful stress-management tool that triggers the release of endorphins, your body's natural mood elevators.Physical activity helps lower cortisol levels while improving circulation and muscle tension. Think of movement as your body's natural medicine, capable of alleviating both physical and mental stress symptoms”.

Unwrap These Simple Movement Gifts Daily

Start Your Day with a 5-Minute Morning Stretch

Begin each morning with gentle, purposeful movement. Create a morning ritual to help release overnight muscle tension and set a positive tone for the day. Some of our favorites include shoulder circles, cat-cow stretches, downward dog, hamstring and hip stretches and gentle spinal twists. These simple movements improve circulation, reduce stiffness, and create mental clarity for the busy day ahead.

Break the Sitting Cycle

Holiday preparations often involve extended periods of sitting, whether addressing cards, traveling, watching your favorite holiday movie or online shopping. PhysicalTherapist, Dr. Erin Sales PT, DPT recommends the following, “Set a timer to move every 20 to 30 minutes, stand up, march in place, raise your arms overhear -no matter what you do, movement is medicine!” Alternatively, while sitting, try shoulder blade squeezes, seated spinal twists, and ankle circles. These micro-movements maintain muscle activity and prevent stiffness from setting in.

The Power of Mini Walks

Short walks pack a powerful punch against holiday stress. A 10-minute walk after meals aids digestion and provides a mental reset. Take advantage of holiday errands by parking farther from store entrances or walking an extra lap around the mall.These brief walking sessions boost your mood, improve energy levels, and help maintain holiday stamina.

Breathe Your Way to Calm

Incorporate mindful breathing into your daily routine. Waiting in shopping lines, sitting in traffic, contemplating where to place the elf on a shelf- box breathing is one popular technique that distracts your mind, calms the nervous systems and decreases stress in the body. Inhale deeply for 4 seconds, hold your breath for 4seconds, exhale for 4 seconds, hold for 4 seconds and repeat one to three times. Thirty seconds of deep breathing will help you relax and feel more in control.

Package Your Holiday Tasks with Movement

Turn Gift Wrapping into a Mobility Session

Physical therapist and Clinic Director, Dr. Leah Katsos PT, DPT, suggests turning gift wrapping into an opportunity for optimizing mobility. “Sit on the floor in various positions – cross-legged, side sitting, legs extended in front or in a straddle position, or in a half kneel stretch position. Change positions frequently and maintain good posture.”This approach combines productivity with mobility work, making the most of your holiday preparation time.

Shop for Extra Steps

Make holiday shopping work double-duty as exercise. Support your local community and boost your step count by choosing physical stores over online shopping. Take stairs instead of escalators for an extra strength challenge. Walking between stores provides natural intervals of movement throughout your shopping trip—you might be surprised to discover you've covered several miles when checking your step-tracking device! Don't shy away from carrying those shopping bags either. When done mindfully, carrying bags can provide a full-body workout: engage your core, maintain good posture, and let your arms, shoulders, and back muscles share the load. Think of it as functional fitness that strengthens your body for everyday activities.

Decorate with a Side of Fitness

Holiday decorating brings a special gift—the opportunity for functional movement while making your house sparkle. Transform reaching for those high decorations into a purposeful shoulder mobility workout. When lifting boxes of decorations, maintain proper squat form (and don't be fooled—tinsel is heavier than it looks!). Remember to engage your core throughout these movements to support optimal biomechanics, ensuring your body moves safely and efficiently during all your decorating activities

Movement as Your Holiday Stress Management Tool

The Cortisol Connection

Movement is medicine. Why? Because regular movement helps regulate cortisol levels throughout the day. Dr. HollyGarcia PT, DPT states, “Aim for 20-30 minutes of moderate activity, such as brisk walking or jogging, biking or yoga. This amount has been shown to effectively reduce stress hormones while being manageable during busy holiday schedules.” The key is consistency rather than intensity.

Creating a Holiday Movement Plan

Develop a realistic movement strategy that fits your holiday schedule. Plan movement sessions or exercise around holiday activities and travel, rather than trying to maintain your regular routine. It’s better to be flexible, and adjust your routine, rather than to give up and do nothing. Remember that small efforts add up – a 10-minute morning stretch session, two 5-minute movement breaks, taking the stairs and a 10-minute walk can provide significant benefits to your physical and mental well-being.

Mindful Movement Practices

Incorporate mindful movement into your holiday routine.Try simple yoga poses like child's pose or forward folds between tasks.Practice tai chi-inspired movements while waiting for holiday treats to bake.These mindful practices combine physical benefits with mental relaxation

OvercomingHoliday Movement Obstacles

Dealing with Time Constraints

When time is tight, focus on quality over quantity. Ten minutes of focused stretching can be more beneficial than rushing through a longer session. Seven minutes of squats, lunges, and push-ups will work all the major muscle groups. Stack movement with other activities – do calf raises while brushing teeth, stand on one leg while washing dishes, choose to do jumping jacks during football commercials!

Staying Active in Cold Weather

Don't let winter weather derail your movement routine.While indoor options are important—create a space for basic stretches and bodyweight exercises, try mall walking or home yoga videos—getting outside has unique benefits.Dr. Emily Hutcheson PT, DPT recommends, “Spending time outdoors, even on cold days, provides crucial exposure to natural sunlight, helping your body produce vitamin D which supports bone health, immune function, and mood regulation. Aim to get outside during daylight hours, even if just for a brief walk. When venturing outdoors, dress in layers and warm up properly to move safely in cold conditions.” Remember, winter sunlight is a natural mood booster and can help regulate your sleep-wake cycle during the shorter days of the holiday season.

Your Movement Gift This Holiday Season

Remember, movement during the holidays isn't about maintaining a rigid exercise routine –it's about giving your body the care it needs during a busy season. By incorporating these simple movement strategies into your holiday activities, you're giving yourself the gift of reduced stress, better mobility, and increased energy to enjoy the festivities fully.

Ready to create your personalized holiday movement plan? Our team at Highbar PhysicalTherapy is here to help you develop strategies that work for your unique needs and schedule. Contact us to learn more about maintaining your physical well-being throughout the holiday season and beyond.

Take the first step toward a more comfortable, active holiday season. Your body will thank you for unwrapping the gift of movement each day.