Holiday fitness hacks

The Christmas-New Year period is certainly cause for celebration but it does often come at a cost from a fitness perspective.

With mince pies, delicious roasts and plenty of bubbly going around, December is not the easiest month to stick to a routine.

The good news though, is that fitness doesn’t have to be “all-or-nothing” over the festive season.

“The most effective strategy is to set realistic goals and prioritise consistency over perfection,” says Ultra Sports Clinic senior physiotherapist Nicola Whittal.

“Aim to move daily in some capacity, even if it's just for 10 minutes. It’s not about restriction, it’s about balance.”

She says micro workouts are incredibly effective, especially when done consistently.

A 10-minute bodyweight circuit, brisk walk or stair session can help improve circulation and metabolism, activate the core and postural muscles and regulate blood sugar levels, especially after large meals. 

The key is frequency.

“You don’t need hours at the gym. A few intense, focused minutes can maintain both strength and mobility.”

These exercises can be fun, too. In fact, they can even be incorporated into Christmas and New Year festivities.

Living-room dance parties burn calories, holiday-themed scavenger hunts keep families active and games like charades involve a lot of movement.

Nicola points out that when exercise is viewed only as means to “undo eating”, it creates a negative cycle of guilt and punishment. The focus, she says, should rather shift to how movement makes the person feel.

Looser joints, more energy, reduced stress, better digestion and improved sleep all serve as motivation to keep up fitness levels. 

“This mindset encourages sustainable habits because it’s built on appreciation for what your body can do, not what you need to fix.”

Nicola adds that those travelling over the festive period can exercise just as easily as people staying at home since there is no need for gym equipment.  

Here’s a simple routine for people to try no matter where they are this season: 

Mobility (5–7 min): Cat-cow stretch (spinal mobility); hip circles (loosens tight hips from sitting); arm circles and shoulder rolls; calf pumps (especially on flights or long car rides). 

Bodyweight Strength (5–10 min): Squats or sit-to-stands (great for glutes and thighs); push-ups (against a wall, bed or floor); plank (core activation); glute bridges (posterior chain activation). 

Circulation Boosters (2–5 min): Marching in place; ankle pumps; heel-to-toe rocks; a good festive dance. 

“Give yourself permission to enjoy the holidays but remember, movement is medicine,” Nicola says.

“It doesn’t have to be structured, it doesn’t have to be long and it doesn’t need to be perfect. Just keep moving, stay kind to yourself, and you’ll step into the new year feeling energised.”