How Smart People Stay Fit During the Holiday Season

The holiday season often brings sunshine, road trips, travel, beach days, visitors, late nights and a big shift in routine.

For many people, fitness is the first thing to drop, not because of laziness, but because the normal patterns of life changes.

But staying active during December does not have to be hard, intense or structured.

With the right mindset and a few easy movement habits, you can keep your body feeling energised, mobile and strong, no matter where you are.

This final article in the Healthy Holiday Habits Series will show you simple, realistic ways to stay active during Christmas, summer holidays and travel, without pressure or perfection.

Why Fitness Feels Harder During the Holidays

Your changing environment affects behaviour more than motivation does. If you are:

1. travelling away from your usual gym/exercise

2. hosting family

3. eating differently

4. staying up later

5. dealing with heat and humidity

6. juggling social events

…it is completely normal for structured workouts to drop.

Research shows that habit consistency is easier when cues remain stable (Wood, 2020).

Holiday season = all cues change at once.

So instead of trying to maintain perfect routines, the goal is to create simple, flexible movement habits that fit your environment.

Habit 1: Shift From “Workouts” to “Movement”

During the rest of the year, you may train with purpose: strength goals, cardio goals, performance goals.

During holidays, a different approach is more sustainable:

Movement > workouts

This reduces pressure while still supporting mobility, mood, digestion, sleep and energy.

Examples:

1. A beach walk or headland walk

2. A short mobility flow in the morning

3. A quick strength circuit using bodyweight

4. Throwing a ball or playing backyard cricket with family

5. A gentle swim in the ocean or pool

6. A 10–15 minute stretch before bed

Everything counts.

Habit 2: Use Exercise “Snacks” Instead of Full Sessions

You do not need 45–60 minute workouts to stay consistent.

Exercise snacks is small pockets of activity are easier, especially with travel and heat.

Try:

• 10 squats every bathroom break
• 30-second calf raises while brushing teeth
• 2-minute posture resets
• A 10-minute walk after lunch or dinner

Research shows that short bursts of activity improve blood sugar, energy and cardiovascular health (Dempsey et al., 2022).

Small things add up.

Habit 3: Create a Mini “Travel Routine”

A body weight routine removes excuses and makes consistency simple.

Choose 3–4 movements and repeat them daily.

For example:

Your Holiday Strength Mini-Set

• 10 squats

• 10 push-ups (floor, bench or wall)

• 10 lunges

• 30-second plank

• 10 hip extensions (glut bridges)

Do it once or twice depending whatever fits your day.

This keeps muscles engaged and joints mobile, even with limited time and space.

Habit 4: Anchor Movement to Moments That Already Exist

Instead of creating time, attach movement to something that already happens.

Examples:

• Stretch while you wait for your morning coffee herbal teas!

• Walk during phone calls

• Do a mobility flow before showering

• Take the stairs wherever possible

• Walk to get lunch instead of driving

Habit research shows that anchoring is one of the easiest ways to create consistency (Fogg, 2019).

Habit 5: Beat the Heat With Smart Timing

Brisbane summer can make exercise uncomfortable but small timing shifts make all the difference.

Try:

• Early morning movement (cooler + calmer)

• Indoor or air-conditioned workouts

• Cooler shaded parks or breezeways

• Pool/lake/ocean options for low-heat cardio

• Hydrating early in the day to maintain performance

• Avoiding heavy exercise between 10am–4pm

This keeps movement safe, enjoyable and sustainable.

Habit 6: Make Movement Social

Holiday season = more people, more connection.

Use this to your advantage:

• Invite family for a beach walk

• Do a fun mini-circuit with kids

• Take visitors to Brisbane’s scenic walk spots
  (Mt Gravatt lookout walk, South Bank River Walk, Mt Coot-tha trails, Kangaroo Point Cliffs)

• Turn movement into quality time

When movement becomes social, consistency becomes easier.

Habit 7: Focus on How You Want to Feel — Not How You Want to Look

This season can be filled with triggers around weight, appearance, clothing, photos and comparison.

Instead of exercising to “earn food” or “fix” anything, anchor movement to feelings:

• Energised

• Clear-headed

• Strong

• Mobile

• Digestion supported

• Sleeping better

• Less stressed

• More confident

Movement becomes a gift to your body — not a punishment.

Summary

Holiday fitness does not need structure, equipment or perfection.

It only needs intentional movement that fits your environment and supports your wellbeing.

Choose one habit to focus on this week:

• Movement > workouts

• Small exercise snacks

• A simple travel routine

• Anchor habits

• Heat-smart timing

• Social movement

• Feeling-first mindset

Consistency does not come from effort, it comes from simplicity.

And when you move regularly, everything else feels easier: sleep, mindset, digestion, energy and confidence.

You do not need to “start again” in January.

You just need small, steady movement that keeps your body feeling alive and supported.

Navigate The Healthy Holiday Habits Series

This post is part of our four-part Healthy Holiday Habits Series, created to help you enjoy the season while still looking after your body, mind and energy.

If you would like to read the other articles in the series, you will find them below:

• Blog 1: Healthy Holiday Habits: How to Look After You This Festive Season 
• Blog 2: Mindset for the Holiday Season: Stay Healthy Without Missing the Fun 
• Blog 3: Nourish Without Restriction: How to Enjoy Holiday Food and Still Feel Your Best 
• Blog 4: How Smart People Stay Fit During the Holiday Season (THIS POST)

Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.  

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Research References

-Dempsey, P. C., et al. (2022). Benefits of brief activity bouts for metabolic health.
-Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything.
-Wood, W. (2020). Habit science and behaviour change research.

Frequently Asked Questions (FAQ)

1. How can I stay active during the holidays?

Stay active by focusing on short, flexible movement such as walking, stretching, mobility routines and exercise “snacks.” These small bursts keep your body energised even without structured workouts.

2. What is the best way to exercise while travelling?

Use simple, no-equipment routines: squats, push-ups, lunges, hip extensions and planks. Add short walks and mobility sessions to maintain strength, mobility and energy when away from your usual gym or exercise program.

3. How do I stay fit during Christmas without strict workouts?

Shift from workouts to movement. Try short walks, gentle stretching, ocean swims, backyard games and brief strength circuits. Small, consistent movement maintains fitness better than intense sessions.

4. How do I exercise safely in the summer heat?

Move early in the morning or indoors, hydrate well, use shaded areas and avoid high-intensity sessions during peak heat hours. Adapting timing helps keep movement safe and enjoyable.

5. What are movement snacks and how do they help?

Movement snacks are small bursts of activity — like squats, calf raises or 10-minute walks — added throughout the day. They improve energy, mobility, blood sugar and consistency.