The Christmas season is full of fun—delicious food, social gatherings, and maybe a few too many festive drinks. As someone who loves everything the season offers, here are my top physio and yogalates tips to help you stay energized, pain-free, and ready to enjoy every moment, from the beach to the bar.

Food & Drink: Savor Smartly

You love food and Christmas drinks, so let’s make sure they don’t derail your well-being.

The “Hydration Sandwich”

For every alcoholic drink, have a glass of water. This helps counter dehydration from alcohol and sugary drinks, keeping your energy, focus, and hydration levels high for the next day (perfect for that beach walk).

Active Digestion

Short Walk:
Instead of sinking into the couch after a big meal, take a light 10-minute stroll outside. This supports digestion, reduces bloating, boosts circulation, and gives your spine and joints a gentle reset after sitting.

Twists:
Twisting movements help aid digestion and reduce bloating. Encourage poses like Twisted Warrior, Supine Twist, or Knee Rolls side to side. These are beneficial for mobility, circulation, and gentle abdominal activation.

The High-Five/Cheers Stretch

If you’re standing and holding a drink for a long time, try this subtle posture reset:

Shoulder Rolls:
Set your glass down and roll your shoulders up, back, and down three times to release neck and upper-back tension.

Chest Opener:
Interlace your fingers behind your back and gently lift your arms slightly. Hold for one deep breath to counteract slumping and open through the chest.

Movement & Mindfulness: Yogalates for Festive Flow

Your love for the ocean, nature, and social gatherings makes movement an important grounding tool.

The “Micro-Movement” Strategy

You don’t need an hour-long workout. Look for small, intentional 5-minute windows throughout the day.

Morning Wake-Up:
Start your day with Cat-Cow and Thread-the-Needle for five minutes. These physio-approved moves mobilize the spine and prepare your body for the day.

Between Chores:
While waiting for the kettle or standing at the counter, try a Standing Glute Squeeze (tuck your tailbone under and gently squeeze your glutes). Strong glutes help support your back, especially during long periods of standing.

Beach and Nature as Your Workout

Instead of a formal gym session, let the outdoors do the work:

Ocean dips boost circulation and provide a refreshing mental reset.

Walking on soft sand challenges your lower leg muscles, improves ankle stability, and offers a low-impact workout.

Hill or bushwalks give you natural cardio, fresh air, and an instant mood lift.

The Host’s Hinge

If you’re lifting platters, moving furniture, or picking up gifts, protect your lower back:

Hinge at your hips.

Keep your back straight.

Bend your knees.

Engage your core with a gentle Pilates brace.

Avoid rounding your spine when lifting.

Rest & Recovery: Surviving the Social Marathon

Social gatherings are wonderful, but they can leave your body feeling tired and achy.

Reset for Your Back

If you’ve been sitting on hard chairs or standing for hours, try this:

Lie on your back with knees bent and feet flat.

Place a small pillow or rolled towel under your head.

Focus on diaphragmatic (belly) breathing for 5–10 minutes.
This calms the nervous system and reduces tension in your hip flexors and lower back.

Travel and Posture Tips

Car Rides:
Use a rolled towel or lumbar support to maintain the natural curve of your spine. Every hour, stop to do:

10 standing calf raises

10 standing hip flexor stretches (in a gentle lunge)

Prioritize Sleep (When You Can)

Late nights are part of the season, but aim for at least a few days each week with enough sleep. Good-quality rest supports recovery, boosts your immune system, and helps regulate your mood and stress levels.

Final Thoughts

This season, don’t just survive—thrive. By integrating simple movement, posture awareness, and mindful habits into the things you already enjoy—food, drinks, the beach, and social time—you’ll keep your body feeling strong and your spirit light.

Move often, breathe deeply, and enjoy every celebratory moment.