Holiday Stress, Meet Movement: Why St. Johns Residents Should Prioritize Wellness This Season
Greg Goldberger • November 10, 2025
Move better, feel better, and stress less this holiday season with personalized physical therapy care.
The holidays in St. Johns are full of good things: family gatherings, festive foods, twinkling lights, and a little time to slow down. But let’s be honest: they can also bring a whirlwind of stress, long to-do lists, and routines that go completely out the window. Between travel, shopping, decorating, and balancing family time with work, it’s easy to let physical activity take a back seat.
The problem? When movement slows down, stress and tension tend to creep in.
Why Stress and Stillness Don’t Mix
Research shows that stress can take a physical toll on the body; tightening muscles, disrupting sleep, and even intensifying pain perception. According to the American Psychological Association, “Exercise can help reduce stress by releasing endorphins, improving sleep, and reducing muscle tension” (APA, 2023).
During the holidays, however, our activity levels often drop. A 2020 study published in the Journal of Physical Activity and Health found that regular exercisers experience a measurable decline in movement around major holidays, which can contribute to increased fatigue and stiffness. Combine that with sugary foods, travel, and colder weather, and your body starts feeling the effects.
The Mind-Body Connection
Physical therapy isn’t just about treating injuries, it’s about helping you move, feel, and function better through every season. Studies have consistently shown that movement improves not only physical health but also mental well-being.
For example, researchers at Harvard Medical School report that “regular aerobic exercise can improve mood, sleep, and resilience to stress,” emphasizing that even light, consistent movement has measurable benefits (Harvard Health Publishing, 2022).
That means when you carve out time for stretching, mobility work, or guided exercise, you’re not only protecting your muscles and joints, you’re giving your mind a chance to reset too.
How Physical Therapy Helps You Stay Consistent
This time of year, consistency can be tough. Cold mornings make it tempting to skip workouts, and holiday events can crowd out self-care routines. That’s where physical therapy can make a difference.
Working with a physical therapist gives you a personalized approach, not a generic fitness plan, designed around your goals, schedule, and any current aches or mobility limitations. A PT can help you:
- Identify areas of tension or imbalance caused by stress or posture changes
- Create short, practical mobility routines you can do at home or while traveling
- Use manual therapy, dry needling, or guided exercise to relieve pain before it escalates
- Stay accountable and consistent with your movement even during the busiest time of year
According to a 2021 study published in BMC Musculoskeletal Disorders, patients who received individualized physical therapy programs reported “significant reductions in pain intensity and improved functional outcomes” compared to general exercise alone (PMC, 2021).
Simple Ways to Move More This Holiday Season
If you’re feeling overwhelmed, start small. Movement doesn’t have to mean hitting the gym for an hour. Try these low-stress ways to stay active through the holidays:
- Morning mobility breaks: Spend five minutes stretching your neck, shoulders, and hips before diving into the day. Gentle movement early on can ease stiffness and set a calm tone.
- Walk it out: Take a 10-minute walk after meals to help with digestion and stress relief. According to the Anxiety & Depression Association of America, even short bouts of movement can reduce fatigue and improve focus (ADAA, 2023).
- Counteract sitting: Whether you’re wrapping gifts or driving to see family, stand up every 30 minutes to stretch or do ankle circles.
- Make it social: Invite friends or family to join you for a quick walk or post-dinner stretch. Movement doesn’t have to be a solo task.
- Schedule recovery: If you’re already working out, use the holidays to focus on quality over quantity. Add mobility sessions, foam rolling, or guided breathing to your weekly plan.
Why Now Is the Best Time to Start
Waiting until January to “get back on track” often means starting from behind. By taking action now, you’ll reduce the physical toll of the season and set yourself up for a stronger, healthier start to the new year.
If you live in St. Johns, this is the perfect time to connect with a provider for physical therapy in St. Johns, FL who can help you move better and feel better through the holidays. A short mobility session or discovery visit can make a big difference; helping you release tension, prevent pain, and enjoy the season without feeling rundown.
Ready to move into the holidays feeling your best?
Book a discovery call today
to create your personalized holiday wellness plan. Stay ahead of the winter aches and make this the season you feel stronger, calmer, and more balanced, inside and out.
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