The run-up to Christmas is a lovely time: lights in town, drinks with friends, family visiting, mince pies everywhere you turn. It’s also the time of year when even the best exercise routines can quietly unravel.
Staying active over the festive period isn’t about “earning” our Christmas dinner – it’s about protecting the good work we’ve done through the year and not feel we need to start over in the New Year.
Why the festive period is uniquely challenging
Studies consistently show that many adults gain weight over holiday periods and often don’t fully lose it afterwards. A review of holiday weight gain research found that even small increases (often 0.5–1 kg) tend to accumulate year on year. PMC+1
Why does this happen?
- Routines change (no regular commute, gym visits or classes).
- Food and drink are more plentiful and higher in calories.
- We spend more time sitting with family, watching TV or travelling.
None of this is “bad” in itself – Christmas is to be enjoyed – but without a plan, movement levels can drop sharply for several weeks.
Why staying active matters more after 45
From our mid-40s onwards we naturally lose muscle mass and strength each decade unless we actively work to maintain it. Regular physical activity in this age group is strongly linked to:
- Lower risk of heart disease, type 2 diabetes and some cancers ScienceDirect
- Better balance and fewer falls, especially when strength and balance exercises are included GOV.UK+1
- Improved mood, reduced anxiety and better overall quality of life PMC+1
The good news? We don’t need perfection, fancy equipment or long gym sessions – especially over Christmas.
Here are my top 3 tips for staying active over Christmas:
1. Set a “Minimum Movement Plan”
Instead of aiming to keep your full routine going, decide on a realistic baseline you can stick to during the festive period.
This might be:
- A 15–20 minute brisk walk each day – we’re blessed with options around the Stroud Valleys, be it a walk on the common, along the canal or even around Stratford Park there are options to suit all ability and fitness levels.
- 10 minutes of strength exercises two or three times a week
Research shows that specific “if-then” plans (e.g. “If it’s after breakfast, then I’ll go for a walk”) significantly increase the chances of sticking to healthy habits over busy periods.
2. Build Activity Into Everyday Festive Life
You don’t need a gym – just small, regular opportunities to move:
- Walks with family or friends
- A short mobility session before or after meals
- Step challenges or active games with children or relatives
The key is consistency over intensity. Even brief bouts of movement reduce stiffness, boost mood, and support healthy ageing.
3. Prioritise Strength & Balance (Especially If You’re 50+)
We naturally lose muscle and balance ability as we age, so maintaining them is vital for long-term health. Over Christmas, try simple at-home exercises such as:
- Sit-to-stands
- Wall press-ups
- Heel raises
- Single-leg balance
Just two short sessions a week can improve joint comfort, reduce fall risk, and keep you feeling stronger going into the New Year.
Final thoughts – and how to get personalised help
You don’t need a perfect programme to look after your health this Christmas. A few short walks, some simple strength work and a bit of planning can help you:
- Enjoy the festive food and drink without guilt
- Keep your joints and muscles happier
- Support your mood, energy and long-term brain health
If you’re over 50, live in or around Stroud, and you’re:
- Not sure where to start
- Worried about an existing injury or niggle
- Or keen to use this Christmas as a springboard into a fitter 2026
…I’d be very happy to help.
To find out more, please visit our website to book either:
- a free telephone consultation, or
- an in-person consultation at the clinic in Stroud.
We can then put together a realistic, personalised plan to keep you moving well – through the festive season and into the New Year.
To sign up for Ed’s newsletter, click … HERE
Ed graduated from Birmingham University with an MSc in Physiotherapy in 2009.
He is an HCPC and CSP registered Physiotherapist who has worked in the NHS, private practice and in sport both in the UK and New Zealand, and he now specialises in working with people over the age of 50 who value their health and want to keep as active as possible for as long as possible.
In his spare time, you’ll find Ed spending time with his wife and two children, out running the local trails with his dog, or if he’s really lucky, out on the golf course.
Ed grew up in Stroud, the son of a local GP and he knows and loves the local communities in the Five Valleys and beyond. Being able to give back to the people of this wonderful part of the world is something that Ed considers a huge privilege.
For further information, visit Ed’s website by clicking HERE or Email: edvossphysio@gmail.com Call: 07542 940478
