Healthy Holidays: Staying Active and Less Stressed from Thanksgiving to New Year's

Medically reviewed by Dr. Richard Holsman, PT, DPT, NCS, Board-Certified Neurologic Clinical Specialist

The six weeks between Thanksgiving and New Year's are packed with travel, cooking, decorating and late nights. Here is a physical therapist's plan for keeping your body moving and your stress in check.

Every January, our clinics see the same holiday fallout: backs strained lifting suitcases, falls from step stools, and patients who stopped moving for six weeks and lost hard-won progress. Most of it is preventable. You do not need a perfect routine, just a small, realistic plan that fits the season.

Shrink Your Workout, Don't Skip It

Adults need at least 150 minutes of moderate activity each week, such as brisk walking, plus muscle-strengthening work on two or more days. That time does not have to come in long sessions. It can be broken into smaller chunks across the week, and any movement is better than sitting (CDC, 2023).

Try these short options:

• The 10-minute walk. Walk after breakfast, after the big meal, or during a lunch break. Three of these a day add up to 30 minutes.
• The kitchen-counter circuit. While the oven preheats, do 10 sit-to-stands from a chair, 10 counter push-ups, 10 heel raises and 10 mini-squats holding the counter. Repeat twice.
• Stairs and parking. Park at the far end of the lot at the Paramus malls, or take the stairs at your subway or PATH station.

If you are already in physical therapy, ask your therapist for a shorter "holiday version" of your home program.

Long Car Rides, Flights and Travel Days

Holiday travel in our area often means hours on the Turnpike, the Parkway or I-95, or a long wait at Newark or LaGuardia. Sitting still for a long time is hard on stiff backs and knees, and it matters for circulation too. Anyone traveling more than four hours, by air, car, bus or train, can be at risk for blood clots, and the longer you are still, the greater the risk. Most people who develop a travel-related clot have other risk factors, such as older age, recent surgery or injury, pregnancy, or a past clot (CDC, 2024).

Simple habits help:

• Stop every one to two hours. Get out, walk for a few minutes, and do a few standing back bends and calf stretches.
• Move while seated. Pump your ankles up and down, pull one knee toward your chest at a time, and squeeze your shoulder blades together.
• Lift luggage smart. Pack two medium bags instead of one heavy one. Bring the bag close to your body, bend your knees, and turn with your feet, not your spine.

If you recently had surgery, have had a clot before, or have swelling, pain, warmth or redness in one leg, talk with your doctor before a long trip.

Decorating and Holiday Lifting Without Getting Hurt

Decorating is one of the most common ways people get hurt this time of year. The U.S. Consumer Product Safety Commission reports about 160 decorating-related injuries each day during the holiday season, with nearly half involving falls. In one recent season, about 14,900 people were treated in emergency rooms for these injuries (CPSC, 2024).

Ladder and step-stool basics

• Use a real ladder or a sturdy step stool, never a chair, table or box.
• Set it on firm, level ground, and have someone hold the base.
• Keep three points of contact and keep your belt buckle between the rails. If you have to lean, climb down and move the ladder.
• If you have balance problems, dizziness, or recent joint surgery, hand the ladder job to someone else.

Lifting boxes, trees and turkeys

Storage bins, tree stands and roasting pans are heavy and awkward. Test the weight first, get close, bend at the hips and knees, and keep the load near your belly button. Do not twist while holding it, and get a second person for the tree.

For snow shoveling and walking on ice, see our separate guide to winter injury prevention.

Older Adults: Falls Can Rise Indoors, Too

More than one in four older adults falls each year, yet fewer than half tell their doctor. Falling once doubles the chance of falling again, and falls are the most common cause of traumatic brain injury in older adults (CDC, 2026). The American Geriatrics Society notes that falls are the leading cause of injury-related death in this age group and recommends a medical evaluation for anyone who falls two or more times in a year (American Geriatrics Society).

Ice gets the attention in winter, but the holidays add indoor hazards: extension cords, gift boxes and shopping bags on the floor, dim hallways at a relative's house, rich meals, and new or changed medicines. CDC lists lower-body weakness, walking and balance problems, certain medicines, vision problems, poor footwear and home hazards as risks that can often be changed (CDC, 2026). Its STEADI program offers free brochures for older adults and family caregivers, including a home safety checklist (CDC STEADI, 2026).

When older relatives visit or host:

• Clear cords and clutter from walkways and keep night lights on between the bedroom and bathroom.
• Encourage them to stand up slowly after meals or sitting for a long time.
• Bring their cane or walker to every gathering, even if they "only need it sometimes."

If you notice a parent shuffling, holding onto furniture, or avoiding stairs, that is worth acting on. Read our fall prevention strategies for seniors and learn about our fall prevention program, which uses our No Fall Protocol® assessment at every adult clinic.

Stress, Sleep and Your Body

Stress often shows up in the body as neck and shoulder tension, headaches and a sore low back. Sleep is one of your best defenses. Adults ages 18 to 60 need seven or more hours a night, and adults 65 and older need about seven to eight. Enough sleep helps reduce stress, improve mood and lower your risk of getting sick (CDC, 2024).

CDC suggests keeping a steady bed and wake time, turning off screens at least 30 minutes before bed, avoiding large meals and alcohol close to bedtime, and limiting afternoon caffeine (CDC, 2024). A 10-minute daylight walk and a few slow breaths with relaxed shoulders are easy stress breaks.

If You Are a Family Caregiver

Many of our patients are cared for by a spouse or adult child who is also hosting, cooking and working. Caregivers need consistent breaks to stay well. CDC notes that even a few hours of respite a week can improve a caregiver's well-being, and suggests asking family or friends to cover a specific task or block of time (CDC, 2024).

When someone asks, "How can I help?", hand off a specific task and use the time for your own walk or rest. Caregivers also get hurt helping loved ones stand or get into a car. A therapist can teach you safer ways to assist, and our in-home therapy team can work with your loved one, and with you, right at home.

Start the New Year Moving Well

If an old injury flared up, a new ache will not settle, or you are worried about a parent's balance, do not wait until spring. Physical therapy can help you recover and build a routine you can keep through every season. You can schedule physical therapy, occupational therapy and speech therapy directly. Some insurance plans require a referral for coverage; our staff will verify your benefits.

We have 17 clinics across New Jersey and New York, including Fair Lawn, Lyndhurst and the Bronx (Morris Park). Call 1-855-465-7626 or contact us.

Frequently Asked Questions

How much exercise do I need during the holidays?

The general adult target is at least 150 minutes of moderate activity a week plus two days of muscle strengthening. During a busy season, short 10-minute sessions spread through the day still count, and some activity is always better than none.

Is it safe to hang holiday lights on a ladder?

It can be, if the ladder is on firm, level ground with someone steadying it. Keep three points of contact and move the ladder instead of reaching. Skip it if you have balance problems, dizziness, or recent surgery.

How often should I stop on a long holiday drive?

Plan a short walking break every one to two hours. Long trips of more than four hours can raise the risk of blood clots for some people, and moving your legs regularly helps blood flow.

My parent seemed unsteady over the holidays. What should we do?

Ask their doctor about a fall risk check, review their medicines, and make the home safer. A physical therapy evaluation can measure strength, balance, and walking and build a plan. If getting to a clinic is hard, ask about in-home therapy.

Can I see a physical therapist without a referral?

You can schedule physical therapy, occupational therapy and speech therapy directly. Some insurance plans require a referral for coverage; our staff will verify your benefits.

Sources

1. Adult Activity: An Overview. Centers for Disease Control and Prevention, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
2. Happy Holidays Start with Safety: CPSC Urges Families to Cook, Decorate and Select Toys with Care This Season. U.S. Consumer Product Safety Commission, 2024. https://www.cpsc.gov/Newsroom/News-Releases/2025/Happy-Holidays-Start-with-Safety-CPSC-Urges-Families-to-Cook-Decorate-and-Select-Toys-with-Care-This-Season
3. Understanding Your Risk for Blood Clots with Travel. Centers for Disease Control and Prevention, 2024. https://www.cdc.gov/blood-clots/risk-factors/travel.html
4. Facts About Older Adult Falls. Centers for Disease Control and Prevention, updated 2026. https://www.cdc.gov/falls/data-research/facts-stats/index.html
5. STEADI Patient & Caregiver Resources. Centers for Disease Control and Prevention, updated 2026. https://www.cdc.gov/steadi/patient-resources/index.html
6. Fall Prevention. HealthInAging.org, American Geriatrics Society Health in Aging Foundation. https://www.healthinaging.org/a-z-topic/fall-prevention
7. About Sleep. Centers for Disease Control and Prevention, 2024. https://www.cdc.gov/sleep/about/index.html
8. Healthy Habits: Caring for Yourself When Caring for Another. Centers for Disease Control and Prevention, 2024. https://www.cdc.gov/caregiving/caring-for-yourself/index.html

This article is for general education and isn't a substitute for an evaluation by a licensed clinician.