How to get your steps in over the holidays

We are often told that walking 10,000 steps per day will “keep the doctor away.” However, during the Christmas season, this guideline seems to fall by the wayside, as many Americans take a break from exercising and pay little attention to what they consume.

While it’s the season to be jolly, staying active remains important. Personal trainers have shared their top tips to help maintain movement during the busiest time of the year.

A 2023 survey by The Ohio State University Wexner Medical Center revealed that two-thirds of respondents overindulge in food during the holidays, nearly 45 percent skip exercise, and over half feel tired with less personal time. Additionally, a third reported drinking more alcohol during this period.

It’s understandable that fitness routines often take a backseat in December, with Christmas preparations taking priority. However, Jill Brown, a Los Angeles-based certified functional fitness trainer, insists that meeting your walking goals is easier than you might think.

The Power of Non-Exercise Activity Thermogenesis

Non-exercise activity thermogenesis (NEAT) refers to the energy used for all activities excluding sleeping, eating, and structured exercise. It includes everyday actions such as walking, typing, yard work, and even fidgeting. These small movements can significantly boost metabolism and collectively contribute to an individual’s daily energy expenditure.

For those busy shopping, decluttering, or traveling during the holidays, the good news is that you can burn more calories from NEAT throughout the day than from a single hour-long workout.

Brown, who has three decades of experience, suggests the following ways to sneak in extra steps during the holiday season:

1. Manual shopping and returning of gifts
   “I think our convenience culture has been very detrimental to NEAT thanks to companies like Amazon, which takes away the movement we used to get from running errands,” Brown says. Walking around malls, going to and from your car, taking stairs instead of escalators, and carrying shopping bags all add up to more calorie burn.
2. Traveling
   “I suggest avoiding the people movers at the airport and walking the concourses,” she advises. “I also like bringing resistance bands to do a few simple exercises while waiting for flights. I’ll even do sit-and-stand sets from my seat at the gate before boarding.”
3. Playing in the snow
   Building snowmen and shoveling snow aren’t just great ways to make memories—they’re also excellent for keeping your body moving, says Brown.
4. Household preparation
   “Decorating the house, cleaning, and cooking all count as steps and contribute to burning calories from NEAT.”
5. A group walk
   “Invite your family or friends for a walk after a meal. It’s a wonderful way to bond, improve everyone’s mood, and stay healthy.”

The Benefits of Walking After Meals

Not only will you burn calories after eating, but a brisk walk after meals has more benefits, as shared on HCA Florida Healthcare website. The network of hospitals, physician practices, and urgent care centers in Florida states the following:

• Regulates blood sugar levels
• Improves digestion
• Lowers blood pressure
• Boosts your mood

Newsweek also spoke to chiropractic doctor and certified personal trainer Dr. Sean Pastuch, who agrees that exercise during the festive period, doesn’t have to be grueling.

The CEO of Active Life, a healthcare and fitness company offering education and mentorship. He suggests two simple ways to increase step counts without spending hours walking:

Mindful Walking

“One of my favorite things to do is go on an 11-minute walk every day without any outside noise, breathing only through my nose, and allowing my mind to wander,” says Pastuch. “It’s common for the first few minutes of a walk like this to feel boring or even difficult to get through.”

Micro-Walks

Whether hosting Christmas or not, many people find themselves wanting to relax with a movie, a box of chocolates, and a drink. But instead of sitting for hours, Pastuch recommends taking several walks of under five minutes throughout the day to accumulate over 20 minutes of walking.

“It’s a great way to build capacity without straining joints and soft tissues,” he explains. “Micro-walks also help reduce ‘creep,’ which is the gradual deformation of tissue caused by prolonged postures like sitting.”

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