The holiday season is here, and with it comes endless to-do lists, gift shopping, and family gatherings. It’s a whirlwind, no doubt. Between work, family responsibilities, and holiday events, it’s easy to feel like there’s no time for yourself—especially when it comes to staying active.
But what if we told you that holiday shopping could be your secret weapon for keeping your body moving? You may not have time to hit the gym, but you can turn those shopping trips into mini-workouts with just a few simple changes.
Let’s face it, the holidays are busy. But, believe it or not, they’re also the perfect time to sneak in more movement without carving out extra hours for exercise.
We all know shopping during the holidays can mean hours on your feet, moving through crowded stores, carrying heavy bags, and racing from one store to another. While it might not seem like it, those are all opportunities to keep your body moving.
In fact, walking around while shopping can be a great way to get some steps in and burn calories without even realizing it.
According to the Mayo Clinic, walking just one mile can burn between 100 to 150 calories, depending on your pace and weight.
So, while you’re hustling through the aisles to pick up gifts, you're already getting closer to your daily activity goals. Now, imagine if you could make those shopping trips even more productive for your body by adding a few intentional movements. Let’s break down some simple strategies to help you stay active while checking off your shopping list.
Holiday shopping doesn’t have to mean being stagnant. There are small tweaks you can make to get your body moving without slowing down your gift search.
It’s easy to get into the habit of circling the parking lot, searching for that coveted close spot. Instead, park farther away from the entrance. Not only will this likely save you time (no more waiting for a spot to open), but you’ll add extra steps to your day. In fact, research suggests that walking an additional 5-10 minutes a day can have a big impact on heart health.
If you’re shopping at a mall with multiple levels, make it a point to take the stairs. It may not seem like much, but stair climbing is great for getting your heart rate up and strengthening your leg muscles. Skipping the elevator or escalator is an easy win for your fitness. And bonus—you avoid the crowded escalator lines.
Before heading straight to the checkout line, take a lap around the store or mall. Even an extra 10-minute loop can add significant steps to your day. You can even use this time to review your shopping list and make sure you haven’t forgotten anything.
Holiday shopping comes with the added benefit of carrying bags. Instead of seeing those bags as a burden, think of them as tools to build strength.
When you’re hauling around shopping bags, aim to distribute the weight evenly between both arms. This will engage your arm muscles, but more importantly, it prevents straining one side of your body.
Make sure to maintain good posture while doing this—stand tall, keep your shoulders back, and engage your core. You’ll get more out of those steps while protecting your lower back and spine.
Another tip? When you’re walking with shopping bags, pay attention to your core. By tightening your abdominal muscles as you walk, you’ll get a little core workout without much extra effort. These small movements build up over time, and you’ll find yourself walking with more awareness and balance.
Let’s be honest, holiday shopping can mean long lines and lots of standing around. But that doesn’t mean you have to let stiffness take over. We recommend using these moments to stretch and stay limber.
While you’re waiting in line or moving through the aisles, try rolling your shoulders to relieve tension. Start by bringing your shoulders up toward your ears, then roll them back and down. Repeat this a few times to release tightness in your upper back.
Standing in line is a great opportunity to give your legs a gentle stretch. You can do this by stepping one foot back and pressing your heel into the floor to stretch your calves. Or, shift your weight from one foot to the other to keep your blood flowing.
Another sneaky way to add movement while waiting? March in place! It’s simple, but it can keep you from getting stiff during those long checkout lines. Just lift your knees one at a time, keeping your core engaged.
After the shopping bags are stashed away, don’t forget to keep the movement going by incorporating fun holiday activities with the family. It’s a great way to unwind from the chaos of shopping while still staying active.
Bundle up and take a family walk around the neighborhood to check out the holiday lights. It’s a relaxing, festive way to get some fresh air and extra steps in. Plus, walking after dinner helps digestion and prevents the sluggishness that comes with holiday meals.
If you have access to an ice skating rink, this is a fantastic full-body workout disguised as fun. Skating works your legs, core, and even your arms as you maintain balance. And don’t worry, even if you’re a beginner, it’s a great way to move your body while spending quality time with loved ones.
If the weather outside is too cold, bring the fun indoors with some festive games. Have a dance party to your favorite holiday songs, or try a family-friendly workout video together. Even just 10 minutes of movement can improve your mood and keep your body from feeling stiff.
Of course, not all your movement this season will happen while shopping. On non-shopping days, there are plenty of low-impact ways to keep active without having to commit to a full workout. it’s important to supplement shopping activity with intentional movement to keep your body feeling its best.
If you’re short on time, there are plenty of online resources offering 10-15 minute workout routines that require no equipment. You can fit these into your morning routine or during a lunch break.
Yoga is another excellent way to stay active while reducing stress. A 15-minute yoga flow in the morning can loosen tight muscles and set a calm tone for your day. Plus, yoga is great for improving flexibility and posture, which can be helpful after long days of shopping.
Put on some holiday music and dance around the house. It’s a fun, low-pressure way to get your body moving and lift your spirits at the same time.
Holiday shopping doesn’t have to mean sacrificing your wellness routine. By making a few intentional changes, you can turn those busy shopping days into opportunities to stay active and feel great.
Remember, staying on your feet and incorporating small movements, like stretching and walking, adds up.
However, it’s important to supplement shopping activity with intentional movement like yoga, home workouts, or family walks to keep your body feeling its best.
At Physician’s Plan, we’re here to support your wellness goals—especially during the busy holiday season. Reach out to our North and South Carolina locations for personalized tips on staying active and maintaining a healthy lifestyle, no matter how hectic the holidays get.