You’ve spent months building strength, improving mobility, and improving your overall health. The holiday season is a time to celebrate and relax — but that doesn’t mean you need to lose the gains you worked so hard for. With a few gentle, intentional habits around movement, nutrition, and recovery, you can enjoy the season and preserve your strength, flexibility, and balance well into the new year.
Here are three simple “hacks” to help you stay on track — tuned for my active older adults.
1. Keep Moving — Smart, Gentle Strength & Balance Exercises at Home
Just because you are away from the gym or the weather is chilly doesn’t mean you have to stop exercising. And you don’t need weights either.
• Slow & controlled strength work. Doing exercises with a slow tempo — like slow squats, modified chair-sits, or controlled wall push-ups — helps build strength, promotes joint stability, and improves control. This kind of work is easier on your joints and nervous system than heavy lifting, giving you a well-deserved break from your hard training, yet still supports muscle maintenance and balance.
• Bodyweight or light-resistance moves that support everyday function. Think sit-to-stands, step-ups (onto a sturdy stair or low platform), lunges (holding onto a chair for support if needed), or assisted squats. These movements reinforce strength and balance — key factors for mobility and fall prevention as we age.
• Keep it regular, even in short bursts. Aim for moderate activity — such as brisk walking, light home exercises, or gentle movement — several times a week. Even modest, consistent movement supports strength, balance, cardiovascular health, and long-term mobility. My personal trick: anchor your small workout to something you do every day. For instance, after brushing your teeth, you can do two sets of squats, wall pushups and planks. This will take five minutes. Then, you can go about your day and enjoy your time with your loved ones.
2. Choose Nourishing, Satisfying Foods (Rather Than Relying on Willpower Alone)
Holiday meals and treats are part of what makes this time special — and there’s no reason to feel guilty about enjoying them. But blending those pleasures with mindful eating can help protect muscle, energy, and overall wellness.
• Prioritize protein and fibre. Eating good-quality protein (lean meats, eggs, dairy, beans, legumes) and fibre-rich vegetables/fruits helps you feel full longer, stabilizes energy, and supports muscle health. These foods are also better for digestion — something many of us notice becoming more important with age.
• Balance indulgence with intention. If you plan to enjoy a richer holiday meal or dessert, try to make the rest of your meals that day or week more balanced — including veggies, lean protein, and fibre. Instead of trying to “out-exercise” a big meal, fueling your body with nourishing choices helps you maintain your energy and strength without feeling deprived.
• Snack smart if needed. Healthy snacks such as nuts, fruit, yogurt (or if you use a protein supplement, a clean protein source) can help prevent overeating at big meals and keep you satisfied between meals. This helps avoid overeating that sometimes sneaks in during holiday gatherings.
3. Focus on Recovery, Muscle Maintenance & Everyday Resilience
As we age, our bodies don’t recover as quickly, and we need to pay more attention to muscle maintenance, joint health, and restorative habits.
• Move often — but allow for recovery. It’s okay to ease off the high-intensity workouts (especially when travelling, family gatherings, or weather make gym time difficult). The goal between 50 and 70 often shifts from “max performance” to “steady mobility, strength, resilience.” Regular light exercise, stretching, and balance work can be more beneficial long-term than occasional high-intensity push sessions.
• Support overall health — not just muscles. Eating well, staying hydrated, and having a regular routine (sleep, meals, movement) help support immune health, joint health, and energy levels — all essential for seniors to remain active, independent, and enjoy life.
• Think long-term: strength, balance, and health for decades — not just the next few weeks. Most likely, you are not training for the Master’s Olympics (but if you are, that is definitely pretty cool). Maintaining functional strength, balance, mobility, and comfort as you age, that kind of fitness doesn’t vanish with a holiday — especially if you keep some basic, regular movement and healthy habits going.
✅ Bottom Line: You Can Enjoy the Season — and Stay Strong
You don’t have to choose between holiday joy and your health. By keeping movement accessible, choosing nourishing foods, and supporting overall wellness, you can protect your strength, balance, and long-term health — even if your workouts are lighter or less frequent.
For those of us over 50, fitness isn’t about chasing “peak performance” every day — it’s about preserving strength, mobility, and quality of life. This holiday season, give yourself permission to enjoy the food, company, and rest. And treat your body kindly — keep it moving a little, feed it well, and it’ll carry you into the new year ready to keep thriving.