Movement Snacks: Your Christmas Lifesaver

A Christmas Guide to Exercise

Christmas is wonderful, busy, and a bit full on, so it’s no surprise if even the most committed exerciser loses their stride. Between parties, cooking, and wrapping, workouts often slide to the bottom of the list.

If the thought of squeezing a HIIT class into your jam-packed festive schedule makes you want to hide behind the Christmas tree, I have some good news: you don’t have to!

This guide is not about perfection. It is about helping you feel energised, confident, and a little more like yourself come January. You can enjoy the treats, soak up the fun, and still feel good. All you need are some simple, realistic habits that work with real life, not against it.

And the most realistic habit of all is… Movement Snacks.

Movement Snacks: Your Christmas Lifesaver

Movement snacks are small bursts of activity you sprinkle throughout the day. Think of them as tiny top-ups instead of one long workout. They suit busy midlife bodies perfectly, especially in December when time and energy are limited.

Rachel says: If a movement snack takes less time than heating up the mince pies, it counts.

Why they matter at Christmas

December is full of treats and changes to our usual routines, which can leave us low on energy, motivation, and feeling sluggish. Often this triggers an all-or-nothing attitude. Movement snacks lift your mood, stabilise blood sugar, and stop everything from grinding to a halt. They keep you ticking over so that, come January, there’s no big restart, just a gentle shift back into your usual rhythm.

Two types of movement that matter most

Keeping a good habit works best when it’s easy, obvious, and fun. Aim for a mix of cardio and resistance work, and scatter small pockets of movement through your day. Use what’s naturally happening at Christmas and weave an activity into it.

1. Cardio

What it is: Anything that raises your heart rate and body temperature. Short, frequent bursts are ideal this time of year. You can still talk, just not chat for too long; we call it being “comfortably uncomfortable.”

Why it matters:

• Boosts mood

• Reduces stress, which is fundamental at this time of year

• Helps digestion and metabolism (very handy when mince pies and Christmas pudding are involved)

• Supports heart and lung health

  
  

Examples of cardio movement snacks:

• Choose a hilly dog walk rather than a quiet stroll around the block

• A five-minute stair dash when you’ve forgotten the Sellotape again

• Dancing the night away at a Christmas party

• Power walking through the shops for last-minute presents

• Taking the long way round to see the Christmas lights

• A fast sweep of the hoover between visitors

  
  

Rachel says: If it feels like you are moving on purpose, not drifting, it counts as cardio.

2. Resistance or Strength Work

What it is: 

Exercise where your muscles work against a force.

Why it matters:

• Protects bone density

• Maintains muscle

• Supports metabolism and blood sugar balance

  
  

Examples of resistance movement snacks:

• A slow, controlled squat every time you pick something up from the floor (or, in my case, when emptying the washing machine for the millionth time)

• A round of push-ups against the kitchen counter while waiting for the oven to preheat

• Lifting household objects with a slow arm curl (my wine merchant husband says magnums of red work a treat)

• Hauling shopping bags in from the car

• Balancing on one foot while prepping veg - don’t forget to swap legs

• A few gentle lunges while tidying or moving around the house

  
  

Rachel says: If you are lifting, pulling or holding, and you can feel it in your arms, legs or core, it counts as strength work.

A quick note on HIIT

HIIT can be great when you’re well rested and feeling balanced. However, when you’re already tired, stressed, or short on sleep, high cortisol levels can interfere with fat metabolism, sleep, recovery, and cravings. Don’t be too hard on yourself this Christmas; gentle, enjoyable movement is often far more effective at this time of year.

Final Thought

You can enjoy the celebrations and still keep moving. Missing a few workouts won’t undo your progress; it’s the pattern you return to that counts. Movement snacks help you feel brighter, stronger, and more balanced, fitting around the festive fun rather than fighting it.

Enjoy the food, enjoy the company, and let tiny bursts of movement carry you through the next couple of weeks.

When you’re ready to build on your good habits, get in touch for a Reset and Refocus session with me. Reset & Refocus