Staying Healthy Over Christmas and New Years: A Physiotherapy Perspective
The festive season is a time for celebration, family, and indulgence—but it can also disrupt routines, reduce physical activity, and increase the risk of injury. Maintaining your health over Christmas and New Year doesn't have to be complicated. With simple physiotherapy-informed strategies, you can stay active, prevent aches and pains, and start the new year feeling your best.
1. Keep Moving, Even When Busy
Holiday schedules can be hectic, but short bouts of exercise can make a big difference:
Micro workouts: 10–15 minutes of bodyweight exercises like squats, lunges, or push-ups.
Walking: Take brisk walks after meals or around your neighbourhood.
Family activities: Dancing, swimming, or playing games with kids and relatives.
Movement keeps muscles active, maintains joint mobility, and improves mood.
2. Maintain Good Posture
Holiday activities such as cooking, carrying gifts, and sitting for long periods can strain your back, neck, and shoulders. Physiotherapy tips for better posture include:
Keep your shoulders relaxed and avoid hunching.
Bend your knees, not your back, when lifting.
Take breaks from sitting to stretch your back, neck, and legs.
3. Mindful Eating Without Compromise
Nutrition impacts energy, muscle recovery, and overall health. Enjoy festive treats while maintaining balance:
Fill half your plate with vegetables and lean protein.
Stay hydrated with water between drinks and meals.
Be mindful of portion sizes—smaller, frequent servings can help manage indulgence.
4. Prioritise Sleep
Sleep is critical for recovery, immunity, and energy. Disrupted schedules can affect your health:
Aim for 7–9 hours per night.
Keep a consistent bedtime and wake time where possible.
Limit late-night screen time to improve sleep quality.
5. Protect Your Joints During Festive Activities
Many festive activities, from decorating to sports, can strain joints and muscles:
Warm up before physical activity with gentle stretches or light movement.
Avoid overexertion, especially with unfamiliar exercises.
Listen to your body and rest if you feel pain or fatigue.
6. Set Simple Goals
Small, achievable goals help maintain motivation:
Commit to 15–20 minutes of exercise each day.
Track your steps or movement with a wearable device.
Plan active outings with family or friends.
Conclusion
The festive season doesn’t have to derail your health and fitness. By keeping active, maintaining good posture, eating mindfully, prioritising sleep, protecting your joints, and setting realistic goals, you can enjoy Christmas and New Year while staying strong and healthy. These physiotherapy-informed tips will help you start the new year feeling energised and ready to achieve your health goals.
Contact Potentiate Rehab
For personalised physiotherapy advice and home-based exercise programs over the festive season:
Call us: 0451 853 579
Email us: richardc@potentiaterehab.com.au
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