Staying Active Over the Holidays: Why It Matters More Than You Think

By John Contreras. APA Sports & Exercise Physiotherapist, Strength & Pilates Coach

The Christmas and New Year period is a wonderful time to slow down, switch off and enjoy a change of pace. But for many people, that change also brings something else: a sudden drop in physical activity. While a bit of rest is healthy, taking several weeks completely off your usual routine can make it surprisingly difficult — and potentially risky — when it’s time to get moving again. 

Emerging sports science research highlights that large fluctuations in training load—particularly sudden drops followed by rapid spikes—can increase the likelihood of injury. A 2021 review on training load and injury mechanisms (Chalmers et al., Sports Medicine) explains that our tissues adapt to the loads we place on them. Regular movement helps muscles, tendons and joints maintain resilience. But when load suddenly decreases, these tissues gradually lose some of their capacity. Then, when we return to exercise at our previous intensity, the body may not be ready to handle that stress. 

In other words: it’s not just doing too much that can lead to injury; doing too little for a period of time can also set the stage. 

This doesn’t mean you need to train like an athlete over your holidays. The goal is simply to maintain some level of consistent activity so your body stays conditioned. Think of it as keeping the engine running rather than letting it go cold. 

Why Maintenance Matters 

Research suggests two key pathways through which changes in load may contribute to injury risk: 

• Mechanical stress, such as tissue fatigue or overload. 

• Physiological and neuromuscular factors, like reduced coordination, deconditioning or changes in movement control. 

Even modest, regular exercise helps support both of these systems. Keeping muscles active maintains strength and endurance; keeping joints moving helps maintain mobility; and keeping up your routine supports coordination and motor control. That’s why even a short break can feel surprisingly hard on return — your body simply isn’t primed in the same way. 

Holiday Break ≠ Total Break 

If you’re travelling, out of your normal routine, or juggling family commitments, you might feel uncertain about what exercise is realistic or safe to maintain. This is exactly where your physio can help. Whether you’re on the road or staying home, we can design simple, portable exercise options to keep you moving without needing a gym or equipment. A small amount of consistent activity goes a long way in preserving strength and reducing the risk of injury when the new year rolls around. 

Our Physio Exercise (Pilates) Service Is Running All Holiday Season 

For those staying local, our Physio Exercise service will be operating throughout the holiday period. These sessions are a fantastic way to maintain your training load safely and effectively. Pilates supports strength, control, flexibility and stability — all essential components of tissue resilience. It’s a structured, guided environment that helps you stay active without overdoing it. 

If you’re concerned about losing momentum or you want a plan to navigate the holiday period, reach out. We’re here to help you maintain consistency, stay safe and start the new year feeling strong, not starting from scratch. 

A Simple Message for the Season 

You don’t need to train harder over the holidays — just avoid dropping to zero. A little movement is enough to keep your body prepared and reduce the risk of injury when you return to your usual exercise routine. 

If you’d like personalised advice or want to join our holiday Pilates sessions, get in touch anytime. Your physio is here to help you stay active, stay confident and stay injury-free. 

Click here to find out more about our Physio Exercise Classes.

Or get started! Click here to book in to see a physio to find out what is best for you, or contact us on 95969110.