Simple Exercises to “Get Off Your Rocker” This Holiday Season
When I was in college, I used to teach a chair-based exercise class at a community center called Get Off Your Rocker. The focus was on meeting people where they were, adapting movements so everyone could participate safely and confidently. It was one of those experiences that sticks with you, especially when life gets busy and movement starts slipping to the bottom of the priority list.
Fast-forward to this winter. The weather is colder than usual, the days are shorter, and my daily step count has absolutely plummeted (thank you, Apple Watch, for the not-so-gentle reminders). Between holiday baking, children’s concerts and parties, movie marathons, and packed schedules, it’s easy to spend more time sitting than we realize.
The good news? Movement doesn’t have to mean long workouts or fancy equipment. Small pockets of activity throughout the day add up. Here are some simple, realistic ways to “get off your rocker” during the holiday season.
Move While You Wait
The kitchen is a great place to sneak in movement. While those cookies are baking:
Try standing heel raises and a calf stretch at the counter.
Aim for 3 sets of 10 heel raises and 2 sets of 30 second holds for calf stretches
Add side stepping or single-leg balance (with a hand on the countertop for support if needed) to wake up your hips and improve balance.
Aim for 5-10 laps back and forth along the counter and 20-30 second single leg balance holds
It’s quick, effective, and keeps you moving while you wait for your treats to bake.
Chair Squats After Meals (or During Commercial Breaks)
After meals, or during the commercials in your favorite Hallmark movies:
Do chair squats or sit-to-stand exercises.
Aim for 10 repetitions, three or more times per day
This is a simple way to strengthen your legs and break up long periods of sitting.
Bundle Up and Get Outside
Fresh air can do wonders for our mood and activity levels, even in cold weather.
Send the kids outside—and maybe actually join them this time!
Shovel a path, clean up snow that blew onto the driveway, or have a quick snowball fight.
It doesn’t have to be perfect or long—just moving your body outdoors counts. Vitamin D is a bonus!
Walk the Lights
Instead of driving through holiday light displays:
Walk through a decorated neighborhood or Candy Cane Lane.
If you have younger kids, stroller walks still count—especially when you’re pushing extra bundled-up weight.
You get movement, the kids stay warm, and everyone enjoys the holiday atmosphere.
End the Day with Stretching and Breathing
The holidays can feel nonstop. Taking just five minutes at the end of the day can make a difference.
Gently stretch tight areas.
Practice slow, deep breathing to calm your nervous system.
This small ritual helps your body and mind unwind before the next busy day.
The holiday season doesn’t need to be all-or-nothing when it comes to movement. A few intentional choices—standing up, stepping outside, stretching before bed—can keep you feeling stronger, more energized, and a little more grounded.
So this season, when you catch yourself sitting a bit too long, remember: sometimes all it takes is getting off your rocker.