Holiday Stress Relief Workouts Without the Gym

The holidays can be fun, but they can also feel like a “stress marathon.” You may be traveling, sitting more, eating at odd times, sleeping less, and trying to make everyone happy—while still handling work and family life. It’s normal for that stress to show up in your body as:

• Neck and shoulder tightness

• Headaches or jaw clenching

• Low back stiffness after long drives

• Feeling “wired,” but tired

• Short temper or mental fog

One of the simplest ways to calm holiday stress is movement. You do not need a gym. Even short workouts at home can help your brain and body reset. Mayo Clinic notes that exercise can reduce stress by boosting “feel-good” brain chemicals (like endorphins) and helping you mentally “switch channels” away from daily worries. Mayo Clinic

This article gives you sports-style, no-gym exercises (shadowboxing, jump rope, planks, squats, push-ups, yoga flows, and walks/hikes) plus holiday-themed active games—and then explains how integrative chiropractic care can support a more relaxed, better-moving body during the season.

---

Why movement helps holiday stress (even when you’re busy)

Exercise doesn’t erase problems, but it can change how your body carries stress. Mayo Clinic explains that physical activity can boost endorphins and act like “meditation in motion,” helping you focus on movement rather than the day’s irritations. Mayo Clinic+1

A physical therapy clinic article also notes that many forms of movement—walking, running, lifting, yoga—can serve as stress relievers. It points to national weekly activity goals (like 150 minutes of moderate activity plus strength work) as a helpful target over time (not something you must “crush” in one day). kitsappt.com

The holiday-friendly mindset: “Train, but keep it chill”

If you’re already stressed, your best workout is usually not the hardest. A Triathlete article aimed at holiday stress encourages keeping training “chill,” using movement to settle your system rather than adding more pressure. Triathlete

Think of this as: Move to feel better, not move to punish yourself.

---

The “No Gym, Sports-Style” exercise menu

These moves feel athletic, are easy to scale, and fit into real life. Pick 2–4 options and rotate them through the week.

Shadowboxing (boxing-style stress release)

Shadowboxing is one of the fastest ways to burn nervous energy because it combines:

• Rhythmic movement

• Breathing

• Coordination

• Focus (your brain stops replaying stress loops)

How to do it (simple):

• Stand tall, knees soft, hands up near your cheeks

• Punch the air lightly: jab (front hand), cross (back hand)

• Add gentle side steps

• Exhale on punches (short “huh” breaths)

Try this 3-round starter:

• 60 seconds of easy punches

• 30 seconds step side-to-side

• 60 seconds jab-cross

• 30 seconds slow breathing + shake arms out
  Repeat 3 times.

Joint-friendly options:

• Do it seated (upper body only)

• Reduce speed, focus on smooth form

A FightCamp trainer guide shares a quick holiday workout approach using short, structured intervals (like Tabata) for time-crunched seasons—great if you want a “done in 20 minutes” plan. FightCamp Blog

---

Jumping rope (cardio without a treadmill)

Jump rope is simple endurance training, but you can also do a “no-rope rope” (pretend rope) if you don’t have one.

Start easy:

• 20 seconds bounce

• 40 seconds marching in place
  Repeat 6–10 rounds.

Make it athletic (but still safe):

• High knees (slow)

• Side-to-side hops

• Boxer step (small shifting steps)

If jumping bothers your knees/ankles, switch to:

• Fast marching

• Step-ups on a sturdy step

• Brisk walking

---

Planks (stress-proof core stability)

Planks are not just “abs.” They teach your body to brace and breathe under tension—like good posture under pressure.

Best beginner version:

• Forearms on a couch or counter (incline plank)

• Hold 15–30 seconds

• Rest 30–45 seconds
  Repeat 3–5 times.

Form cues:

• Straight line from head to hips

• Squeeze glutes lightly

• Slow breathing

---

Bodyweight squats (strong legs, strong back support)

Squats build “real-life” strength for lifting boxes, carrying groceries, and climbing stairs.

Beginner squat:

• Sit back like you’re reaching for a chair

• Keep chest up

• Stand and squeeze glutes

Holiday hack: squat down to pick up wrapping paper scraps—one at a time—like a game.

---

Push-ups (upper-body strength + confidence boost)

Push-ups can be a “stress move” because they quickly make you feel capable.

Pick the right level:

• Wall push-ups (easiest)

• Counter/couch push-ups

• Knee push-ups

• Floor push-ups (hardest)

Easy set plan:

• 6–10 reps

• Rest 60 seconds
  Repeat 3 rounds.

---

Yoga flows (flexibility + nervous system calming)

Yoga flows combine mobility and breath. If you feel tight, restless, or overstimulated, yoga can be the perfect “downshift.”

Simple 6-minute flow:

• Cat-cow (1 minute)

• Child’s pose breathing (1 minute)

• Low lunge stretch (1 minute each side)

• Gentle forward fold with slow inhale/exhale (2 minutes)

---

Short walks or hikes (the “most underrated” holiday workout)

Walking is one of the best stress tools because it’s easy, rhythmic, and sustainable. Mayo Clinic even lists walking as a simple way to get active for stress relief. Mayo Clinic

A Hydrow holiday workout article notes that many people take time off from regular exercise during the holidays and may sleep less and feel more stress, so “sneaking in” creative movement really matters. Hydrow

Holiday walking ideas:

• 10-minute walk after meals

• Walk while taking phone calls

• “Look at the lights,” walk in the evening

A local health system article suggests making movement festive—like walking through neighborhoods to see holiday lights and participating in seasonal activity challenges. My NMCC Health+1

---

Holiday-themed “active games” (workouts that don’t feel like workouts)

If you hate “working out,” do something playful. The goal is still movement.

The “Present Pick-Up” Workout (safe, fun, surprisingly effective)

Use light gifts only (nothing fragile, nothing heavy).

Round (5–10 minutes):

• 5 squats to pick up a present from the floor

• 5 slow “presses” (push it overhead if it’s light)

• 10 steps in place, holding it close (like a carry)

• Put it down gently
  Repeat with a different present.

Make it a family game:

• Set a timer for 6 minutes

• Everyone does it at  their own pace

• Winner = best form, not fastest

---

A simple weekly plan (no gym required)

If you want structure, here’s a low-stress plan:

• 2 days/week: Strength circuit (squats + push-ups + plank)

• 2 days/week: Cardio (walks, jump rope, or shadowboxing)

• Most days: 5–10 minutes of stretching or yoga flow

And remember: consistency beats intensity.

---

Quick breathing reset (when stress spikes fast)

Breathing exercises can be a helpful tool when your stress jumps suddenly. The NHS provides breathing exercises for stress and frames them as practical self-help tools. nhs.uk

Simple version (anywhere):

• Inhale slowly through your nose

• Exhale longer than you inhale

• Repeat for 1–3 minutes

Do this before a family gathering, after a long drive, or right before sleep.

---

How integrative chiropractic care can support a stress-reduction plan

Holiday stress often shows up as physical stress—tight muscles, stiff joints, headaches, and strained posture from travel and long sitting. That’s where integrative chiropractic care can fit into a comprehensive plan.

What chiropractic support may focus on during the holidays

In a practical, movement-based approach, many clinics emphasize:

• Reducing joint restriction and stiffness

• Addressing posture stress (neck/upper back/low back)

• Supporting mobility so exercise feels easier

• Giving home care guidance (stretching, walking, breathing)

Clinical observations from Dr. Alexander Jimenez, DC, APRN, FNP-BC

In Dr. Jimenez’s integrative model, the goal is often to help people restore function and movement while also supporting whole-person health strategies (fitness, posture, and recovery habits). El Paso, TX Doctor Of Chiropractic

His professional credentials and multi-scope background (DC and APRN/FNP-BC) are described in his clinical site materials. El Paso, TX Doctor Of Chiropractic

How this connects to holiday stress workouts:
In real clinical practice, many patients don’t need a perfect plan—they need a doable one. That usually looks like:

• A short, repeatable home routine (like the circuits above)

• A walking schedule that fits travel days

• Mobility drills to keep the spine and hips moving

• Coaching to scale workouts safely when pain flares

And as his site also states, online information is not a substitute for one-on-one medical care—so individual guidance matters, especially if symptoms are significant. El Paso, TX Doctor Of Chiropractic

---

Safety notes (don’t skip this part)

Stop and get medical care if you have:

• Chest pain, fainting, or severe shortness of breath

• Sudden weakness, numbness, or trouble speaking

• Severe pain after an injury or fall

For exercise discomfort:

• Scale down intensity

• Choose joint-friendly versions (wall push-ups, incline planks, walking)

• Consider a professional evaluation if pain persists

---

Bottom line

If you want holiday stress relief without the gym, do this:

• Pick one athletic move (shadowboxing, rope, or walking)

• Pick one strength move (squats, push-ups, or planks)

• Add one calming move (yoga flow or slow breathing)

• Make it festive with “present pick-up” circuits or light-walk traditions

Small sessions done often are powerful—especially when life is busy.

---

References

• FightCamp. (2021, December 22). A FightCamp Trainer’s Ultimate Holiday Workout Guide. https://blog.joinfightcamp.com/training/a-fightcamp-trainers-ultimate-holiday-workout-guide/ FightCamp Blog

• Hydrow. (2024, November 26). Holiday Workout Plan: How to Stay Fit During the Holidays. https://hydrow.com/blog/holiday-workout-plan-how-to-stay-fit-during-the-holidays/ Hydrow

• Kitsap Physical Therapy & Sports Clinics. (n.d.). Sweat Away Your Holiday Stress with Exercise. https://kitsappt.com/sweat-away-your-holiday-stress-with-exercise/ kitsappt.com

• Mayo Clinic Staff. (2024). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Mayo Clinic

• Mayo Clinic Staff. (n.d.). Stress relievers: Tips to tame stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257 Mayo Clinic

• My NMC Health. (n.d.). 3 festive holiday fitness ideas to stay active and healthy. https://www.mynmchealth.org/3-festive-holiday-fitness-ideas-to-stay-active-and-healthy/ My NMCC Health+1

• National Health Service (NHS). (2022, August 15). Breathing exercises for stress. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/ nhs.uk

• Triathlete. (2025, December 10). Stressed during the holidays? There’s a workout for that. https://www.triathlete.com/training/stressed-during-the-holidays-theres-a-workout-for-that/ Triathlete

• Jimenez, A. (n.d.). How to Beat the Holiday Madness. https://dralexjimenez.com/how-to-beat-the-holiday-madness/ El Paso, TX Doctor Of Chiropractic+1

• Jimenez, A. (n.d.). Relieve Stress with Chiropractic! https://dralexjimenez.com/relieve-stress-chiropractic/ El Paso, TX Doctor Of Chiropractic+1