The Most Underrated Holiday Exercise

Editors’ Note: Happy Holidays!

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The holidays change how we move. Travel compresses routines. Schedules fill with meals, errands, and long stretches of sitting. For many people, structured exercise quietly falls away for a week or two, which is not a problem.

Muscle does not disappear because you missed a few workouts. What matters more is whether your body keeps receiving signals to use, fuel, and recover muscle. During the holidays, one of the simplest ways to send those signals is walking.

Walking may feel low effort, but it activates large muscle groups repeatedly. Calves, quads, hamstrings, and glutes contract thousands of times during even a short walk. That repeated activation helps maintain insulin sensitivity in muscle, which improves how effectively nutrients are taken up and used rather than left circulating.

During the holidays, when meals tend to be larger and closer together, this matters. A short walk after eating helps muscles absorb glucose and amino acids more efficiently. That reduces metabolic stress and supports muscle maintenance.

Many people frame holiday movement as an all or nothing decision. Either you get a full workout in or you do nothing.

Low intensity movement increases blood flow to muscle without adding fatigue. That improved circulation supports nutrient delivery and waste removal. It also helps reduce stiffness that builds up from long car rides, flights, and hours spent sitting around tables.

Walking keeps tissues supple and responsive so that when you return to heavier training, the transition is smoother and injury risk is lower. It also lowers sympathetic nervous system activity and helps shift the body toward a parasympathetic state. Breathing slows, and heart rate drops.

The biggest advantage of walking during the holidays is that it does not compete with what people already want to do.

You can walk after a meal while conversations continue. You can walk with family members who do not train. You can walk while catching up with someone you rarely see. You can walk to clear your head between events. This makes it more likely to happen. Consistency beats intensity during short disruptive periods.

For muscle health and long term healthspan, the goal is not perfection. It is staying metabolically engaged when life gets messy.

Sometimes the most effective exercise is the one that asks the least.

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