Holiday Fitness Tips for Military Spouses

The holidays hit a little differently when you’re a military spouse. Schedules get unpredictable, routines disappear, kids are home more, and you’re usually the one holding everything together. It’s a lot.

Your workouts and healthy habits might feel harder this time of year, but they don’t have to disappear. You don’t need perfect routines or long gym sessions. What helps most is keeping things simple and focusing on small moments of movement that make you feel good.

Here are some realistic ways to stay active and take care of yourself during the holiday season.

1. Focus on doing “something”

Your schedule will shift, and that’s okay. Short walks, a few squats, a 10-minute stretch — it all counts. Small effort still builds consistency, and that’s what matters long-term.

2. Keep workouts short

10-30 minutes is enough. Short workouts fit into busy days, especially when you’re traveling or solo parenting. Think: bodyweight circuits, band workouts, stair walks, or a quick HIIT session.

3. Walk whenever you can

Walking is one of the easiest ways to stay active, boost your mood, and clear your head. Walk through the airport, after dinner, around the block, or inside the house. It adds up fast.

4. Stick to movements you can do anywhere

You don’t need a gym. Classic bodyweight movements are more than enough:

• squats

• lunges

• push-ups

• glute bridges

• planks

• wall sits
  

These work in small spaces, hotels, or busy homes.

5. Create a “backup plan” list

When your day falls apart, a backup plan keeps you from dropping everything. Make a quick list of go-to options, like:

• 10-minute walk

• 10-minute lower body

• 10-minute stretch

• 10-minute cardio burst
  

Pick one and go.

6. Allow yourself to do less

Some days are tough. Your spouse might be working late. The kids might be melting down. You might be tired, overwhelmed, or just off. Doing less isn’t failing — it’s adjusting.

7. Move to manage stress

A little movement helps regulate your mood, release tension, and calm your mind. Even five minutes can shift how you feel.

8. Make movement family-friendly

If alone time is impossible, involve your kids. Put on music and dance. Take a walk. Do simple exercises together. It doesn’t have to be perfect to be useful.

9. Drop the all-or-nothing mindset

You don’t need to be perfectly “on track,” and you’re not starting over because you missed a workout. There’s plenty of space between those extremes, and that’s where real life — and real progress — happens.

10. Set one small daily goal

Pick something that’s easy to stick to:

• morning stretch

• a short walk

• a mini strength circuit

• a few minutes of core work
  

Small promises to yourself go a long way.

Final Thoughts

You carry so much during the holidays, and your routine will look different. That doesn’t mean you can’t take care of yourself. Simple movement, done consistently, helps you feel grounded, supported, and more like yourself.