Have a holly jolly… workout

UTRGV expert shares tips on staying fit for the best time of the year – the holiday season

By Heriberto Perez–Zuñiga

As the temperature drops and the hustle and bustle of the holiday season takes over, gift shopping, “tamaladas,” and visits from Santa can make it easy for fitness goals to take a backseat.

Dr. Evan Perez, Primary Care Sports Medicine doctor at UT Health RGV, reminds Valley residents that the holidays don’t have to derail their health goals.

“Staying active during the holiday season doesn’t have to mean spending hours at the gym,” said Perez. “With a little creativity and commitment, maintaining fitness, managing stress, and even finding balance in enjoying holiday treats is possible.”

STAYING ACTIVE

Whether you’re busy at home or facing cooler weather, Perez suggests simple ways to stay active that require little to no equipment.

“Create a routine that works for your schedule,” he said. “Short, 10-to-15-minute workouts throughout the day can be just as effective as longer sessions.”

Bodyweight exercises such as squats, lunges, push-ups, and planks are great options that can be done anywhere.

“Remember that the goal is to remain active,” Perez said. “Taking the stairs instead of the elevator, dancing, or even playing active games with kids or pets can keep you moving.”

Perez suggests walking, cycling, chair exercises, or yoga for beginners for those seeking gentler options.

“Low-impact activities like swimming or using an elliptical can be easier on the joints and help build endurance,” he said. “When you’re ready, you can gradually incorporate resistance band training to enhance strength and flexibility.”

BODY AND MIND

The holiday season often brings extra stress, and exercise can be a powerful tool for managing it.

“Activities like yoga, tai chi, and stretching can promote relaxation, while cardio exercises like brisk walking or cycling release endorphins that help improve mood,” said Perez. “Regular exercise is a great way to manage stress and find balance during the holidays.”

He also emphasized the importance of staying committed to fitness goals, even amid holiday distractions. Setting small, achievable goals, such as walking 20 minutes longer each day or scheduling workouts into daily calendars, can help maintain momentum.

“Make sure you get rest days as your body needs time to recover and repair,” he said. “Remember to listen to your body as there’s a difference between soreness pain and injury pain; know when to stop and get seen by your physician.”

MYTHBUSTERS

Perez cautions patients against falling for common fitness myths, especially during the holidays when routines and habits are often disrupted.

Myth: You need hours of exercise to stay fit.

Truth: Short, consistent workouts are effective.

Myth: You must avoid all holiday treats.

Truth: Balance and moderation are key.

Myth: No pain, no gain.

Truth: Exercise shouldn’t hurt. Discomfort signals overdoing it.

Myth: Missing a week ruins progress.

Truth: It’s okay to take breaks. Just get back on track when ready.

“Staying active and maintaining balance during the holidays isn’t about perfection but rather small, consistent efforts,” he said. “With the right mindset, anyone can have a joyful and healthy holiday season.”

Visit UTHealthRGV.org for more information or to schedule an appointment with a UT Health RGV Sports Medicine specialist or any other primary care provider.