The holiday season is full of joy, celebration, travel, disrupted schedules, and, let’s be honest, a lot of sitting, eating, and hosting. It’s also a time when many people feel their physical therapy routines start to slip.

But here’s the good news: maintaining your exercises through the holidays doesn’t require perfection. With a little strategy and a flexible mindset, you can stay on track and enjoy the season without feeling like you’re choosing between your body and your plans.

Here are some realistic ways to keep your exercises going during the busiest time of year:

1. Shrink Your Routine, Don’t Skip It

If your usual program takes 15–20 minutes, give yourself permission to do a 5-minute version on busy days. Think of it as your “holiday travel edition.”
Pick your three most effective exercises and focus on performing these consistently.

You can always return to the full routine after the season. What matters most is staying connected to the habit.

2. Attach Your Exercises to Holiday Habits

Pairing your PT exercises with something you’re already doing makes them easier to remember and stick with.

Try pairing your exercises with:

Your morning coffee
The time dinner goes into the oven
A quiet moment after kids go to bed
The first 10 minutes of a holiday movie

Habit stacking keeps things simple—even when your schedule is not.

3. Turn Travel Into Movement Opportunities

Long car rides, flights, and train trips tighten the hips, low back, and neck. Use these natural breaks in the day to move with intention.

Try this:

2–3 minutes of walking every time you stop for gas
Ankle pumps and marches while waiting to board
Neck rolls and shoulder mobility during layovers
Seated core activation on long flights

Small movements throughout the day prevent stiffness from piling up.

4. Use What You Have for Equipment

Holiday trips often mean leaving your usual equipment at home. Luckily, most PT exercises can be done with bodyweight, portable therabands, or common household items.

You can substitute:

A suitcase for a weight
A rolled towel for a yoga block
A scarf or belt for stretching
A countertop for balance work

Your home-away-from-home is a gym if you get a little creative.

5. Make Movement Social

Holidays are about connection—use that to your advantage. Invite family or friends to join you, or make your movement part of the celebration.

Examples:

Pre-brunch walk
Stretching while chatting in the living room
A family mobility session before a long day of cooking
Taking kids outside for a movement break

Group movement keeps you consistent and makes exercise more fun.

6. Protect Your Body During Extra Holiday Tasks

Gift wrapping, cooking, shoveling, and marathon shopping all add extra physical stress. Your exercises can help keep your body balanced and prepared.

Focus on exercises that support:

Lifting
Standing for long periods
Carrying bags
Bending or twisting

Think of your PT program as “holiday durability training.”

7. Give Yourself Grace (Seriously)

You don’t need to be perfect—just consistent enough.
The goal isn’t to have the best month of exercise you’ve ever had. It’s to keep your body feeling good so you can enjoy what matters most.

A day off isn’t failure.
A shorter routine isn’t a waste.
Movement is movement.

The win is showing up in whatever way works for you.

A Final Thought

If you’ve been making progress in PT all fall, the holidays don’t have to derail you. With a little planning and a flexible mindset, you can maintain your strength, mobility, and confidence—while still soaking in the joy of the season.

And if you need help modifying your routine for travel, pain flare-ups, or tighter schedules, don’t hesitate to reach out to Mobility Physical Therapy to help you make a holiday-friendly plan.

How to Stay Consistent With Your PT Exercises During the Holidays