5 Things You Can Do to Stay Healthy This Week 

The week of Christmas is always hectic. Between wrapping, cooking and family time, fitting in exercise can feel almost impossible. But staying active – even in small ways – can keep your energy up, your mood steady, and your body feeling great throughout the festive chaos.

When life feels busy, “staying healthy” doesn’t need to mean doing more. In fact, the most effective things you can do right now are often the simplest.

For women in midlife, health is about supporting energy, recovery, and resilience, not pushing harder or aiming for perfection. Here are my five small and achievable things you can focus on this week to help you feel strong without adding pressure, including a quick 10-minute strength workout you can do anywhere!

1. Set Non-Negotiable Activities

Choose one or two movement habits throughout the festive season that feel realistic – set aside time just for you!

• Set your alarm early and wake up before everyone else 
• Take yourself on a morning walk
• A short strength session – see below for my 10 minute workout
• Stretch before bed

2. Supportive Self Talk

It can be easy to overthink your exercise routine when there is so much going on and you haven’t had time for your usual workout. Supportive self talk encourages a calming environment, confidence and consistency. Rather than feeling pressured at such a busy time remember that this isn’t a time for personal bests, small wins are the goal and all movement counts! So go easy on yourself!

• If you miss a workout, acknowledge it without judgement and plan time for the next day
  
• Use language that supports your body rather than criticises it
  
• Remind yourself that every positive choice, no matter how small, makes a difference

3. Pockets of Movement

Movement snacking is short bursts of movement spread throughout the day. These pockets of movement are so helpful in boosting circulation and support energy without it feeling like a workout when we are short on time. Here are some strength based pockets of movement:

• Wall sits
• Gentle lunges
• Squats
• Bird dogs (simple and great for your core!)
• Standing kick-backs at the kitchen counter

4. 10 Minute Strength Workout

Short workouts are a great alternative especially when time is tight. Here’s one of my favourite, simple 10 minute strength circuits you can do in your living room – no equipment needed. Try to go from one exercise to the next but do take a rest in between if needed.

• Squats – 1 minute
• Press ups – 1 minute 
• Glute bridges – 1 minute
• Plank – 1 minute
• Alternate reverse lunges -1 minute
• Tricep dips (use a sturdy chair) – 1 minute
• Mountain climbers – 1 minute
• Bicycles – 1 minute
• Deadbugs – 1 minute
• Crunches – 1 minute

5. Stretch and Mobilise

Even if you can’t fit in a full workout or your body is feeling low energy, a short stretch session can help you feel less tense.

• Downward facing dog
• Bird Dogs
• Arm circles
• Glute bridges 
• Cat-cow stretches
• Hip circles and gentle lunges

Final Thought

This week doesn’t need to be perfect, and it doesn’t need to look like your usual routine. A few intentional moments of movement, alongside positive self talk throughout each day, will support you in how you feel both on the inside and out. These small choices support your energy, your mood, and your body, allowing you to move through the week feeling steadier and more resilient.

Choose what feels supportive and works for you and keep it simple!

As always, if you have any questions please do get in touch.

Caroline x