As the weather cools and schedules fill up with holiday plans, it’s easy to let healthy routines slide. But November and December are actually some of the most important months to stay consistent with movement — both for your physical health and mental well-being.
Why Consistency Matters
Shorter days and colder weather can make it tempting to skip workouts or cut back on your activity routine — but consistency is key for keeping your body feeling its best. When movement decreases, we tend to notice more stiffness in the spine and hips, tighter muscles, and even changes in posture or balance. Regular, intentional movement helps keep your joints lubricated, your muscles engaged, and your circulation strong — all of which are essential for managing pain and preventing new injuries.
Beyond the physical benefits, consistent exercise is one of the best ways to support your mental health during the darker months. Even a quick walk, stretch session, or 10 minutes of mobility work can boost mood, improve focus, and lower stress hormones. Think of November as a “maintenance month” — small, consistent actions now help you stay ahead of the holiday chaos and start the new year already feeling strong and balanced.
Small Steps That Go a Long Way
If you’re not hitting the gym as often, focus on functional movement:
- Walk briskly after meals to support digestion and spine mobility.
- Do a quick morning stretch before coffee — your back and hips will thank you.
- Add resistance bands to home workouts for strength without equipment.
Even small bursts of activity keep your body resilient and reduce injury risk when the busy season hits.
Holiday Travel & Pain Prevention
Traveling for the holidays? Don’t let long car or plane rides interfere with time with family and loved ones. Get up and move every hour on long drives or flights and pack a tennis ball or lacrosse ball for quick muscle release. If you tend to get back or neck stiffness while traveling, think about purchasing a supportive lumbar or cervical pillow.
Cloudline Physical Therapy Tip of the Month
Don’t wait for pain to come back before checking in. Now is a great time for a movement tune-up — a short, focused visit to your physical therapist to keep your progress on track before the holiday rush.
Stay warm, stay moving, And have a happy holiday.
Contributing to this article is clinical expert, Alley Grambone, PT, DPT. Alley earned a Doctorate of Physical Therapy from Kean University. She treats a diverse range of orthopedic and neurologic conditions and has advanced certification in the treatment of scoliosis. Alley is currently serving patients in the Washington Square region of Philadelphia at Cloudline Physical Therapy. Brian Kracyla, author, is a partner at Cloudline Physical Therapy, a business member of Penn’s Village.