The holiday season is a time for family, fun, and festive celebrations, but it can also be a time when healthy routines, including your physical therapy exercises, fall by the wayside. Between travel, parties, shopping, and the extra hustle and bustle, it’s easy to skip your sessions or put your rehab on pause.
Staying consistent with your physical therapy during the holidays can make a huge difference in your progress and long-term recovery. With a few smart strategies, you can enjoy the season and stay on track toward your health goals.
Why It’s Important to Stay Consistent
Taking a “break” from your PT program might not seem like a big deal, but even a short pause can lead to:
- Increased stiffness or pain
- Loss of strength and mobility
- Regression in your progress
- Slower recovery once you resume therapy
Consistency is key in rehabilitation. Your body relies on repetition and gradual progress to rebuild strength, improve flexibility, and restore function. A few minutes of effort now can prevent setbacks later.
Tips to Stay Active During the Holidays
1. Schedule Your Exercises Like an Appointment
Treat your home exercise program (HEP) just like you would a therapy session or family event. Adding your HEP to your calendar, setting reminders on your phone, or completing it first thing in the morning before the day gets busy are all ways to make it easier to stay active during the holidays and help you keep your goals on track.
2. Break It Into Short Sessions
If you’re short on time, split your exercises into smaller chunks throughout the day. Even 5–10 minutes of movement is better than skipping altogether.
3. Pack Smart for Travel
Heading out of town? Bring a resistance band, small massage ball, or travel-sized foam roller. Most home programs can be easily modified for hotel rooms or limited space.
Keeping simple tools on hand can help is an easy, yet effective way to stay active while traveling.
4. Stay Active in Everyday Ways
You don’t need to be in the gym to move your body. Try:
- Taking a family walk after dinner
- Using stairs instead of elevators
- Stretching and taking breaks during long car rides or flights
- Dancing to holiday music (a great low-impact cardio option!)
These are great ways to stay active during the holidays without needing a full workout.
5. Listen to Your Body
It’s okay to enjoy yourself. Just remember to balance rest with movement. If you notice pain or stiffness creeping back in, it’s your body’s reminder to stay consistent.
6. Communicate with Your Therapist
If your schedule changes or you’ll be traveling, let your physical therapist know. They can help adjust your routine, provide alternative exercises, or even offer telehealth check-ins to keep you accountable.
Holiday Health Habits to Support Your Recovery
- Stay Hydrated: Hydration keeps your muscles and joints supported.
- Prioritize Sleep: Recovery happens when you rest. Try to maintain a regular sleep schedule even with festive events.
- Watch Your Posture: Wrapping gifts and long drives strain the neck and back. Take stretch breaks often.
- Set Realistic Goals: Consistency matters more than perfection.
The Takeaway
The holidays shouldn’t derail your recovery, they can be a time to celebrate your progress. By staying mindful, planning ahead, and keeping your body moving, you’ll head into the new year stronger and healthier.
If you’re struggling to stay consistent or want a customized plan that fits your holiday schedule, reach out to one of our skilled physical therapists by emailing [email protected] or calling (619) 260-0750. We can help you stay on track!
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.
Written and Researched By: Moises Vences, PTA