9 Low-Impact Exercises to Beat Holiday Weight Gain

The holiday season often brings indulgent meals and cozy nights by the fire, making it easy to lose track of your fitness goals.

Low-impact exercises are a gentle yet effective way to stay active, manage weight, and reduce stress during this busy time.

Here’s a list of exercises and tips to keep you moving while enjoying the season.

1. Walking Intervals

Alternate between a moderate and brisk pace during a 30-minute walk. This variation boosts your heart rate without straining your joints, helping burn more calories and improve endurance. Plus, a stroll through holiday-lit neighborhoods can make the experience more festive.

Try these free walking workouts to boost your activity and burn more calories!

2. Chair Yoga

Use a sturdy chair to perform seated poses like twists, forward bends, and gentle stretches. Chair yoga improves flexibility and reduces stress, which can prevent emotional eating during holiday chaos.

It’s perfect for when you need a break from cooking or socializing.

3. Low-Impact Dance Workouts

Dance to your favorite holiday tunes or follow a low-impact dance class online. The rhythmic movements improve coordination and cardio health while keeping the workout light on your joints.

Bonus: It’s a mood booster that gets you into the holiday spirit!

4. Mini Resistance Band Workouts

Perform simple exercises like lateral leg lifts, seated rows, or bicep curls with a resistance band. These bands add muscle-toning resistance without the need for heavy weights.

They’re portable, so you can sneak in a quick session between holiday errands.

5. Tai Chi Flow

This ancient practice involves slow, deliberate movements that improve balance, flexibility, and mental clarity. Tai Chi is an excellent way to combat holiday stress while gently burning calories.

Practice it indoors or outdoors for a mindful escape.

6. Pilates Mat Work

Focus on core-strengthening moves like leg circles, bridges, and side planks. Pilates enhances muscle tone and posture, which helps counteract long hours of sitting during holiday gatherings. All you need is a mat and some floor space.

Try these free pilates exercises for beginners to get started!

7. Swimming or Water Aerobics

If you have access to a heated indoor pool, swimming is a fantastic full-body workout. Water aerobics offer gentle resistance that strengthens muscles and burns calories without joint strain. It’s a refreshing way to unwind after holiday shopping.

This 30 minute swimming workout for seniors is a perfect way to get started!

8. Bodyweight Circuits

Combine simple exercises like wall push-ups, step-ups on a sturdy surface, and glute bridges for a low-impact circuit. These exercises improve strength and endurance while being easy on your body. Do a few rounds in your living room to stay consistent during busy days.

9. Stability Ball Exercises

Use a stability ball for core exercises like seated leg lifts or gentle back extensions. The ball engages your core for balance, improving strength and stability. It’s also a fun way to mix up your routine.

10. Stretch-and-Step Combos

Alternate between dynamic stretches (like arm swings or hip circles) and step-in-place movements. This gentle combination keeps you limber while elevating your heart rate slightly. Perfect for a quick energy boost between holiday festivities.

• Category: Fitness