Five Ways to Beat the Holiday Aches Before They Begin

1. When Holiday Cooking Takes a Toll

Preparing a holiday feast requires a great deal of repetitive movements, such as chopping, stirring, or shifting around pots and pans. Plus, you’re often staying in one position for an extended period. Together, these factors can contribute to discomfort in your arms, shoulders, and back.

Keep discomfort off the menu by:

• Keeping frequently used tools and ingredients within easy reach to limit repeated bending and stretching.
• Alternating between standing and sitting during food preparation.
• Taking regular breaks to walk around or gently stretch your shoulders and back between tasks.

2. When Holiday Travel Leaves You Stiff

Whether you’re driving a few towns over or flying across the country, extended sitting can make your muscles and joints feel stiff. The limited movement required for travel means your joints may not move through their usual range of motion, leaving you stiff and uncomfortable once you arrive.

Make your travels more comfortable by:

• Working in movement breaks, such as stopping during road trips or walking down the aisle of the plane when permitted.
• Supporting your back by adjusting your seat or wedging a small cushion between your lower back and the chair.
• Stretching after arriving, since even gentle movement can help ease stiffness after prolonged sitting.

3. When Shopping Bags and Packages Add Up

Carrying multiple shopping bags, heavy packages, or oversized gifts places additional demands on your shoulders, arms, and back. Holding weight on one side for extended periods (like when you’re carting around a bag at the mall) can also increase muscle fatigue and discomfort.

Carry your holiday purchases more comfortably by:

• Dividing purchases between both hands rather than loading one arm, which helps distribute the weight.
• Making multiple trips so you can carry smaller loads instead of struggling with everything at once.
• Taking advantage of shopping carts or wheeled bags for heavier purchases.

4. When Gift Wrapping Leaves You with Neck or Back Pain

Wrapping presents often means spending a long time sitting, kneeling, or bending forward. While these positions aren’t inherently harmful, staying in one position for an extended period can become uncomfortable, particularly if you’re already experiencing neck or back pain.

Make wrapping easier on your body by:

• Wrapping at the table or another comfortable work surface, rather than on the floor, which lets you work without excessive bending.
• Keeping scissors, tape, and paper within easy reach.
• Taking breaks to stand, sit, or walk around periodically to give tired muscles a break.

5. When Holiday Gatherings Involve Too Much Sitting and Not Enough Movement

Long meals, family conversations, and movie marathons are all wonderful parts of the holiday season. Still, they can leave you in one position for too long, often without you even realizing it. This can lead to increased stiffness and may aggravate existing discomfort.

Stay comfortable while celebrating by:

• Taking a family walk after dinner to stay active without missing out on the fun.
• Getting up regularly to help serve food, clear dishes, or walk around between activities.
• Shift how you’re sitting whenever you start to feel uncomfortable.

Why We’re Grateful for Movement

Celebrating What Our Bodies Can Do This Holiday Season

This time of year always gets us thinking about how much we appreciate the people and experiences that make life meaningful. But there’s one thing that often gets overlooked during the season of gratitude: your ability to move!

From walking your beloved dog to playing with grandchildren, movement connects us to the wider world–and the people we love the most.

All The Little Movements That Make Life Special

We often take everyday movement for granted, but consider all the ways movement helps make life better:

• Walking through a festive neighborhood lets you spend time with family and friends while admiring your neighbors’ creativity.
• Dancing to your favorite songs lets you cut loose and have fun.
• Bringing in groceries for an elderly neighbor helps make someone’s day a little easier.
• Getting down on the floor to play with your grandchildren lets you remember what it’s like to be a kid again.
• Decorating a house with your family allows you to share memories and enjoy each other’s company.