December Wellness: Move Through the Holidays With Ease

Contributed by: Haley Smith, DPT, Physical Therapist

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December is here! The season of twinkling lights, full calendars, and (let’s be honest) a little extra chaos. For many middle-stage women, this time of year brings joy… and a long list of responsibilities. From shopping and cooking to hosting, wrapping, traveling, and managing everyone’s expectations, it’s easy for your own well-being to drop to the bottom of the holiday to-do list.

As a physical therapist, I see this every year: women powering through discomfort, pushing past fatigue, and telling themselves they’ll “deal with it in January.” But your body deserves care now, and a few mindful choices can make this season feel lighter, healthier, and much less stressful.

Here are my PT-approved December tips to help you move through the holidays with ease - stay strong, comfortable, and present:

🎁 1. Give Yourself the Gift of Movement

The holidays disrupt routines, but movement doesn’t need to be all-or-nothing. Try these micro-sessions that fit between events (and relatives):

●      A quick mobility flow while watching your favorite holiday movie

●      A few squats, calf raises, or wall push-ups while cookies bake

●      10–15 minute morning walk

●      5 minutes of deep breathing before bed

🍪 2. Protect Your Neck & Shoulders While Cooking and Hosting

Hours of chopping, stirring, and leaning over counters can lead to neck stiffness and shoulder tension.

Try this mini reset every 30–45 minutes:

●      Roll shoulders backward 10 times

●      Gently tuck your chin to stretch the back of the neck

●      Straighten up and take 5 deep breaths

🎄 3. Simplify Decorations With Joint-Friendly Techniques

Climbing ladders, lifting boxes, and bending over tree stands can be tough - especially when we’re rushed.

PT-approved decorating tricks:

●      Slide bins instead of lifting whenever possible

●      Keep decor boxes on a table or chair so you're not repeatedly bending to the floor

●      If you must use a ladder, keep your hips facing the steps—don’t twist

●      Enlist help for carrying bins or lifting the tree (yes… really!)

💤 4. Prioritize Rest (Because Stress Is Physical Too)

Hormonal changes during midlife already influence sleep, stress responses, and energy. The holiday rush can magnify all of it.

A few gentle supports:

●      No screens (phone, TV, etc.) 2 hours before bed

●      After sunset, turn off overhead lights - lamps only

●      Prioritize bedtime: Women need 9-10 hours of sleep

●      Increase magnesium! Supplement, lotion, or through nutrition

Rest is not a luxury during December—it’s fuel.

✨ Final Thoughts: You Deserve Ease This Season

Middle-stage women carry so much emotional and physical weight for the people they love. But you deserve a holiday where your body feels supported, not depleted.

A healthier December isn’t about perfection. It’s about small decisions that protect your strength, mobility, and well-being so you can actually enjoy the season.

If you need help with pain, mobility, or simply want guidance on staying active through winter, your physical therapist is here to support you.

Wishing you a joyful, comfortable, movement-filled December. ❤️🎄