Let me tell you something real: I love the holidays. The laughter, the food, the pajamas all-day vibes, the “just one more cookie” moments... It’s a magical time, full of joy, food, and let’s be real, a whole lot of sitting around. And for those of us over 45, shaking off the holiday slump doesn't quite feel like it used to. After a week of festive feasting and couch time, your body might start nudging you, saying, "Hey, remember how good we felt when we were moving? Let’s find that again."

What if this year, you didn’t hit pause on your progress during the holidays? What if you had a plan that allowed you to enjoy the season fully, without sacrificing how you want to feel come January? With just a few thoughtful strategies, it’s absolutely possible to savor every moment of the holidays and avoid holiday weight gain without the usual post-holiday regret.

I’m Mark, one of the coaches behind the workouts you follow, and I see these same challenges every holiday season. Let me share what’s worked for me and what I teach our members, to help you enjoy the holidays and move into the new year feeling stronger, more confident, and yes, maybe even a little sexier.

Attention: The Holiday Trap 🎄

We all know how the holidays go. The kitchen turns into an all-you-can-eat buffet, comfort food becomes your go-to coping mechanism, and workouts? They disappear faster than the last slice of pie. Throw in family drama, chaotic travel schedules, holiday stress, and disrupted sleep, and suddenly sugar and wine start showing up more often than your morning walks.

It happens every year. But here’s the twist no one warned us about: after 45, the holidays hit differently.

Your body doesn’t bounce back like it used to. The same habits that felt harmless in your 30s now linger in your mood, your energy levels, and even your waistline. You might notice that a few late-night cookies now translate into tighter pants or that skipping workouts leaves you achier than before.

Why does a season of joy and relaxation sometimes leave us midlifers feeling blah come January?

When the Holidays Disrupt Your Rhythm

Here’s the truth nobody talks about enough: once you’re in your mid-40s and beyond, your body is changing in ways that make those holiday habits hit harder. After 45, your metabolism naturally begins to slow down. We gradually lose muscle mass as we age, about 3% to 8% per decade after age 30, and since muscle burns more calories than fat, having less muscle means our bodies burn fewer calories at rest.

And let’s talk hormones. Both men and women experience hormonal shifts in midlife. For women, menopause brings a significant drop in estrogen (and yes, women have some testosterone too, which also declines). These changes cue your body to store more fat in the abdomen, leading to that “belly fluff” that’s harder to shake.

Men aren’t off the hook either – testosterone levels in men typically decline about 1% each year after 40, which can contribute to lower energy and muscle tone.

Maybe you’ve chalked up feeling sluggish to just “getting older.” But deep down, you know it’s more than that. This isn’t the kind of fatigue a strong coffee can fix.

This is where learning how to get back into movement gently and consistently becomes essential.

How to Stay Active (and Avoid the Slump) During the Holidays

Alright, enough with the doom and gloom biology lesson let’s switch to solution mode.

How do you actually avoid holiday weight gain without becoming the Grinch of desserts?

The key is learning how to stay active during the holidays by sneaking movement into your day and keeping it fun.

1. Make Movement a Festive Tradition: You don’t need a formal workout to stay active. Turn activities into holiday fun! Go for a brisk walk to admire the neighborhood Christmas lights each evening. Suggest a family dance-off to your favorite holiday tunes (yes, even if it’s goofy – you’ll be surprised how many steps you get in dancing to “Jingle Bell Rock”). The goal is to keep your body in motion in little ways throughout the day. Every bit counts.

2. Set the “One Holiday Treat” Rule: Enjoy your holiday goodies but try a simple rule of one less indulgence each day. Maybe it’s one cookie instead of two, or trade that second glass of eggnog for a cup of tea. Not only will you cut some calories, but you’ll avoid the energy crash that comes after sugar overload. And remember, protein is your friend. A little turkey or a handful of nuts before hitting the sweets table can steady your blood sugar and keep you fuller, longer.

3. Keep a Holiday Routine (a Mini One): The holidays are notorious for throwing our schedules out the window. You might not make it to your regular fitness class or morning jog, and that’s okay. Instead, create a mini routine that’s non-negotiable. It could be as simple as “10 minutes of gentle stretching every morning” or “a 15-minute walk after dinner”. Think of it as your holiday gift to yourself.

4. Sneak in Movement Everywhere: Over 45, we have to be a bit clever about staying active. Try sneaky tricks like doing calf raises or gentle squats while brushing your teeth. Stand up and pace during those long phone calls with relatives. Waiting for the oven timer? Do a few kitchen counter push-ups or some light stretching for that lower back twinge. (Speaking of which, if your lower back aches from sitting through a Home Alone movie marathon, a few lower back stretches can work wonders more on that soon!). The idea is to sprinkle movement into your day so it doesn’t feel like a chore.

5. Buddy Up for Accountability: Everything’s more fun with a friend or partner, even exercise. Invite your spouse, a friend, or even your kids for a short winter walk or an easy workout video on YouTube. When you’ve got someone counting on you to join, you’re less likely to bail. And if you’re the competitive type, make it a challenge: Who can get the most steps by noon? Who can hold a wall-sit during a whole verse of “Silent Night”? (Just kidding… or maybe not!).

Remember, the goal here isn’t to lose weight during the holidays; nobody is expecting that! It’s to maintain and feel good. Staying active will not only help prevent holiday weight gain, it will also keep your mood brighter and your energy steadier, thanks to all those feel-good endorphins from moving.

And hey, if you do indulge a bit too much on a given day, don’t sweat it. Just aim to move a little more the next day. It’s all about balance, not perfection.

Gentle Exercises for the Midlife Body

Here are a few go-to types of exercises that can help you stay active and pain-free:

• Lower Back Relief Stretches

After long car rides or hours on the couch, lower back stiffness is common. Stretching for lower back pain helps ease tension and prevent discomfort. Spend just five minutes on gentle movements like lying trunk rotations or child’s pose to keep your back feeling loose.

• Simple Posture Resets

Extended sitting during holiday meals and work can quietly strain your posture. Posture correction exercises, such as chin tucks and shoulder blade squeezes, help realign your body, reduce neck and back strain, and improve how you feel and look.

• Everyday Balance Practice

Balance training for seniors becomes essential as we age. Simple exercises improve stability and confidence in daily movement. Try standing on one foot while brushing your teeth, walking heel-to-toe across the room, or standing up from a chair without using your hands.

• Gentle Shoulder Relief

Holiday activities like gift wrapping and carrying decorations can irritate tight or aging shoulders. Shoulder pain exercises, including slow shoulder rolls and doorway stretches, help relieve tension and keep your shoulders moving comfortably.

All of these movements are low-impact and senior-friendly. Focus on consistency, keep things gentle, and listen to your body. A little movement each day goes a long way.

Not the End, Just the Beginning

A new year doesn’t require guilt or extreme resolutions you’ll abandon by February. You don’t need a complete life overhaul to feel better, choosing to move a little each day is often enough. Whether it’s gentle morning stretches, a short walk, sitting taller at your desk, or simple posture and balance exercises, every small movement builds toward a stronger, more confident you. At Younger, we believe midlife fitness is about moving smarter, not harder. Enjoy the holidays fully, savor the treats, laugh with family, rest when you need to and keep weaving in gentle movement. Come January, you’ll be glad you did. And if you need support or a friendly nudge, we’re here.

Happy Holidays, and cheers to a healthier, happier New Year!

Health Notes & Citations

The information provided in this article is for educational purposes only and does not replace medical advice. Always consult a healthcare provider before starting a new fitness program.

• Hormonal changes after the age of 45 and their impact on metabolism, muscle mass, and body composition are well documented by the North American Menopause Society (NAMS). Midlife muscle loss and shifting hormone levels, including declining estrogen, are associated with a slower metabolism and increased fat storage.
• The benefits of balance training for seniors, including reduced fall risk and improved joint stability, are supported by research and guidance from Harvard Health Publishing. Even simple balance exercises, such as standing on one foot, help improve strength, coordination, and confidence in daily movement.
• The effectiveness of posture correction exercises for spinal health, pain reduction, and improved functional movement is explored by the American Physical Therapy Association (APTA). Proper alignment and targeted exercises, such as chin tucks and shoulder blade squeezes, can help relieve neck, shoulder, and upper back strain.
• Stretching for lower back pain is commonly recommended as a safe and effective strategy for reducing stiffness and improving mobility, according to the Cleveland Clinic. Gentle movement and stretching are often more beneficial than prolonged rest when managing lower back discomfort.
• Guidance on how to get back into movement gently after periods of inactivity, particularly for adults over 45, is provided by the Mayo Clinic. Their recommendations emphasize starting with light activities, such as walking and gentle stretching, and gradually increasing intensity to reduce the risk of injury.