Corporate Fitness and Active Aging

As we age, the phrase “motion is lotion” becomes more than just a catchy saying—it’s a principle for healthy living. Flexibility isn’t just about touching your toes; it’s about maintaining freedom of movement, reducing pain, and supporting overall well-being. 

Why Flexibility Declines With Age 

Over time, muscles shorten, joints stiffen, and connective tissues lose elasticity. These changes can
lead to limited range of motion, making everyday tasks—like bending, reaching, or walking—more challenging. Reduced flexibility also increases the risk of falls and injuries. 

The Benefits of Staying Flexible 

• Improved Mobility: Flexible muscles and joints make movement easier and more efficient. 

• Pain Reduction: Stretching helps relieve stiffness and tension, reducing discomfort in areas like the back and hips. 

• Better Posture & Balance: Flexibility supports alignment and stability, which are crucial for preventing falls. 

• Enhanced Circulation: Gentle movement stimulates blood flow, nourishing muscles and joints. 

How to Keep Your “Lotion” Flowing 

• Stretch Daily: Focus on major muscle groups—hamstrings, hips, and shoulders. 

• Incorporate Gentle Movement: Yoga, tai chi, or dynamic stretching can improve flexibility and balance. 

• Stay Consistent: Even 10 minutes a day can make a big difference over time. 

Aging doesn’t mean slowing down—it means moving smarter. Keep your body in motion, and let flexibility be your secret weapon for longevity and independence. 

Tips to Improve Flexibility 

• Incorporate static stretches (hold for 20–30 seconds) and dynamic stretches (controlled movements like leg swings). 

• Focus on major muscle groups: hamstrings, hips, shoulders, and spine.  

• These low-impact activities improve flexibility, balance, and mental health. Seniors in yoga programs report a 15–20% increase in joint mobility within three months.  

• Walking, swimming, or cycling maintains joint health and prevents stiffness.  

• Combining stretching with light resistance improves both flexibility and strength.  

• Proper hydration keeps muscles and connective tissues supple. Adequate protein supports muscle health.  

• Research shows that just 10 minutes of daily stretching can improve flexibility by up to 20% in older adults within weeks. 

Your Turn! How are you helping residents (or yourself!) stay flexible and active? Share your favorite stretches or creative ideas in the comments—we’d love to hear from you! 

February is American Heart Month

28 days to remind everyone that cardiovascular disease (CVD) remains the leading cause of death for men and women worldwide.  In fact, someone in the US passes away about every 35 seconds from heart disease, stroke, or related conditions. The heartbreaking reality of these unfavorable statistics is that many of the associated risk factors are preventable. With obesity, hypertension, high cholesterol, diabetes, physical inactivity, and poor diet being our risky six in the category, one cannot overlook that these statistics can be moderated through lifestyle changes. If you ask most people how to improve heart health, they are likely to tell you to do more cardiovascular training: walk, run, hike, bike. While this is not bad advice, I argue that it is incomplete without a regular, full-body strength regimen. 

So, why full body?

Full body strength training involves compound movements like squats, deadlifts, rows, and presses that incorporate multiple large muscle groups simultaneously. This offers powerful benefits for heart health and stress management, directly addressing several major risk factors for CVD. In 2023, the American Heart Association updated their scientific statement on the effect of resistance training on cardiovascular health. Showing a ≈15% lower risk of all-cause mortality and ≈17% lower risk of CVD with just 30-60 minutes of resistance training. They highlighted that resistance training reduces blood pressure, improves lipid profiles, enhances body composition, and develops glycemic control.  

The Science Behind Strength & Heart Health

Early this year, in Frontiers in Physiology, “Resistance training and cardiovascular health: epigenetic regulation,” Silva, Rodrigues, Torres, Improta-Caria, Oliveira, and Fernandes show that these full-body routines also induce epigenetic regulation. Working through various signaling pathways, influenced by insulin and growth factors, the beneficial arrangement produces positive effects beyond skeletal muscle. Again, showing resistance training to be particularly effective for improving insulin sensitivity and enhancing metabolic demand without the higher joint impact sometimes seen in extended aerobic exercise. In the realm of stress management, resistance training upregulates an important mechanism that can break the wheel of chronic stress.  

Strength Training & Stress Management

Elevated cortisol and adrenaline levels can exacerbate anxiety, increase blood pressure, and impair sleep. Resistance training lowers anxiety symptoms by releasing endorphins and improves overall mental health markers, including the reduction of depressive feelings and better self-esteem. Training patterns that involve large muscle groups require consistent, mindful attention to the movement. This level of focus can act as a moving meditation that further reduces stress markers, inflammation, and resting heart rate over time.  

How to Get Started (At Any Level)

So, how do you implement this, regardless of your current training level? You move! The most important thing to begin this journey is to start. Get into your NIFS fitness center and meet with one of our exercise physiologists for a fitness assessment and exercise prescription. Here is a simple set to get you moving in the right direction: 

• 2-3 times per week 

• 3 sets of 10-12 repetitions per exercise 

• Bodyweight squats (add weight if you feel comfortable) 

• Chest press or Overhead press (push ups are perfect, if equipment is not available) 

• Rows (a machine or barbell/dumbbells, even bodyweight is good) 

• A weighted carry (in your hands, on your shoulder, etc) for at least 50 meters 

Start simple and work consistently. Your heart will thank you for it. 

Think about the last time you took a walk and really noticed how your body felt. Were you light on your feet, or did you feel like you were leaning forward or shuffling a bit? How we hold and move our bodies affects how steady, strong, and comfortable we feel. 

“Walking tall” is not about looking a certain way, its about supporting your body so movement feels natural and secure. Three things help with that: confidence, a supportive core, and gentle cardiovascular activity like walking. 

Confidence Begins with Awareness 

Confidence in movement starts with simply paying attention to how your body is aligned. Imagine creating space between your ribs and hips, softening your shoulders, and letting your gaze rise. This position helps you move more freely and take steadier steps. It also allows for easier breathing and more efficient movement. 

Your Core Helps You Stay Steady 

The core includes the muscles of the abdomen, hips, lower back, and pelvis. These muscles work together to keep you steady while you sit, stand, and move. A supported core helps with balance, reduces stress on your back, and makes everyday tasks feel easier. 

Here are a few gentle core activities you can try: 

1. Seated Posture Hold
   Sit near the front of a chair. Keep your feet flat on the floor. Lengthen your spine and gently draw your lower belly inward. Hold while breathing for 10 seconds. Repeat 5 to 8 times.
2. Slow Standing March
   Stand with support from a counter or sturdy chair. Slowly lift one knee, set it down, then lift the other. Move with slow control. Perform 10 to 20 marches.
3. Weight Shift Exercise
   Stand upright with both feet under your hips. Gradually shift your weight to one foot while keeping your posture tall. Then shift back to center and to the other foot. This helps train balance and core coordination.

Cardio Supports Energy and Ease 

Walking is one of the most supportive activities for healthy aging. You do not need to walk fast or for long periods. A few short, comfortable walks each day can support heart health, boost mood, and help maintain independence. Focus on an easy pace and smooth, steady steps. 

Bringing It All Together 

Standing tall, using your core, and moving consistently throughout the day can help you feel more balanced and confident. Small changes practiced regularly add up. Begin with one moment of awareness at a time, and let that confidence grow with every step. 

Starting your fitness journey can be intimidating, but it doesn’t have to be complicated. The key is to start with the right mindset, focus on the fundamentals, and to build long-lasting habits. Fitness isn’t a quick fix; it’s a long-term commitment to yourself that takes time but comes with great rewards when done properly. Setting S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, and Timely) can help you stay focused and motivated throughout your journey.

Individuals can get held up by the numbers on the scale, and for good reasons, but it's also important to consider the changes in mood, energy, and strength along the way. These changes are often overlooked, yet they are often the first signs of progress and can be just as important as the numbers on the scale.

When it comes to exercise, keep things simple. Having a balanced routine of strength training to develop muscle and support bone and joint health, include cardio to improve heart health and endurance, and flexibility and mobility work to keep the body moving and reduce risk of injury. Fancy equipment or advanced techniques aren’t necessary in the beginning; start with the fundamentals and build from there. For example, begin with a bodyweight squat, and once you feel comfortable with form and technique, add resistance with a kettlebell or a dumbbell. Once you understand the basics, there are plenty of progressions to keep progress moving upward.

 Burnout, overtraining, and injuries are important things to avoid when starting out. These issues are common among beginners, but even experienced athletes can fall into the same trap. The good news is that they’re preventable. When you begin a new routine, it’s always better to start slow and build gradually. Your body needs time to adapt to the new stressors that exercise places on it, and pushing too hard too soon increases the risk of overtraining and injury. A smart starting point could be 20-30 minutes per session, 2-3 days/week. Focus on proper form; it might feel repetitive at first, but mastering technique pays off. Good form not only makes your workouts safer, it also makes them more effective because you’re able to control your body and any external resistance with confidence.

Nutrition and exercise are important, having a solid foundation of both is important to reach the goals you have in place for yourself. Stick to balanced meals that include lean protein, complex carbs, healthy fats, and plenty of fruits and vegetables. Stay hydrated with water being your go-to drink. Avoid extreme diets, for example, having a regular daily calorie intake of 2,500 and cutting it down to under 1,500 overnight is often hard to maintain, unhealthy, and should be progressive if needed. For workout recovery, prioritize protein and carbs to replenish energy and support muscle repair.

You don’t need a gym membership to start. Although it can help with consistency, it’s not necessary when starting. Try simple bodyweight exercises like squats, push-ups, and planks. Add some low-impact cardio such as walking, cycling, or swimming. If you have access to dumbbells or resistance bands, basic strength movements like rows, lunges, chest press, and overhead press are all great options.

Consistency will be the secret to your success. Try to create a routine where workouts are around the same time and same day. Over time, these habits will turn into second nature. Also remember that fitness isn’t just about how you look; it's about feeling the improvement in your mood, energy, and sleep on a day-to-day basis.

As you begin your fitness journey, watch out for common mistakes. Be careful with overtraining, which can lead to burnout and injury, and avoid comparing your progress to others, it can be discouraging. Everyone is built differently, which makes everyone’s journey different and unique. Rest and recovery are just as vital to the workout itself because your body will need time to adapt to grow stronger.

Your Fitness journey is about progress, not perfection. Keep things simple, stay patient, and celebrate every small win along the way. The habits you build now will set the foundation for a healthier, stronger future.

What if a single metric could help predict your risk of heart disease, diabetes, cancer, or even early death? Waist-to-hip ratio (WHR) can do exactly that! In a world focused on numbers on the scale or BMI metrics, simply comparing the circumference of your waist to your hips can provide insight into fat distribution within the body that weight and BMI cannot, a key factor in understanding overall health. Two people of the same height, weight, and body fat percentage may face disparate health risks due to fat distribution. WHR has become an essential and helpful tool in preventative medicine.

How does one measure WHR?

WHR is the circumference of the waist divided by the circumference of the hips. To measure the circumference of the waist, start by standing upright and exhale. Measure the circumference of the waist with a tape measure, placed above the belly button, at the smallest part of the waist. Measure hip circumference by positioning the measuring tape around the widest part of the hips. According to the World Health Organization (WHO), people may have abdominal obesity if their WHR is above 0.85 for women and 0.90 for men.

WHR allows for a clearer picture of fat distribution. Where the fat in your body is located could have a direct impact on your risk for specific health conditions. Too much fat around the waist, abdominal obesity, may be indicative of visceral fat, adipose tissue that surrounds the organs. This dangerous fat distribution can cause systemic inflammation, leading to higher cholesterol, blood pressure, blood glucose, and triglycerides, a type of fat in your blood, increasing the probability of developing cardiovascular disease, cancer, stroke, kidney disease, and type 2 diabetes. WHR is a superior determinant of these health risks than other metrics, including BMI, obstructive sleep apnea in males without obesity, and infertility in females.

How can we help maintain a proper WHR?

Setting realistic goals, portion control, balanced diet, getting enough sleep, and exercise are a great start. If your WHR is above the standards set by the WHO, consider speaking with a medical professional. Abdominal obesity could be a result of underlying health conditions such as thyroid disease, PCOS, Cushing’s Disease, stress, anxiety, or depression. Exercise can help manage the symptoms of these diseases. Try to achieve a minimum of 150 minutes of moderate intensity exercise each week.

While weight and BMI have long dominated health conversations, WHR allows for a clearer understanding of metabolic health and disease risk. WHR is not just about aesthetics but instead, preventative maintenance on our bodies. Understanding and monitoring your WHR are important steps in improving your overall health. With WHR, your shape tells an important story.

Why use a GPS on a road trip? Why follow the instructions when putting together a dresser? I know California is south-west, I’m sure I could get there eventually. I also know what a dresser looks like. This line of thinking gets us stuck in New Mexico with a dresser that’s wobbly and, strangely, has extra screws. Changing a habit is a lot like taking a trip or building a dresser; sure, maybe you’ll stumble into success. But wouldn’t you rather have a GPS or step-by-step instructions? It seems like that would make everything simpler. Goal setting is our step-by-step guide to making lasting changes.

Goal-setting’s impact has been defined in two ways; the first is the indirect thought-process view which states that “outcome, performance, and process goals influence behavior indirectly by affecting important psychological factors such as confidence and anxiety” (1). A study of swimmers found that those with high goal-setting ability exhibited higher confidence, less anxiety and improved performance compared to their peers with low goal-setting ability (2).

The second is the direct mechanistic view and this view “specifies that goals influence performance in one of four direct ways; goals direct attention to important elements of the skill being performed, goals mobilize performer efforts, goals prolong performer persistence, and goals foster the development of new learning strategies” (1,3). Let’s say an individual wants to lose 50 pounds in 1 year. That’s a very big goal and a very long time frame; so, for example, we would break it down to 1 pound per week. Making the goal more manageable “mobilizes effort” because the progress is much easier to see than it was prior. If the individual kept staring at 50 pounds every day, they could eventually get discouraged and their effort could diminish; comparatively, 1 pound a week doesn’t seem too bad. During this process they were also exercising for the first time and learning the skills that go along with that, skills that wouldn’t have been learned unless they set their original goal. Setting a good goal is just as important as acting on it. To set a good goal we need to go over what makes a good goal and the steps required to get there.

We define good goals with the acronym SMARTS. Specific, goals should indicate exactly what wants to be achieved; Measurable, goals need to be quantifiable to track progression; Action-oriented, goals should indicate specific actions to achieve the stated goal; Realistic, the has to be achievable in the first place, if we shoot to high we just get discouraged; Timely, goals shouldn’t continue indefinitely, they should have a set time-table; Self-determined, goals need to be set by, or with input from, the individual themself.

Let’s continue with our earlier example of losing 50 pounds in a year, or 1 pound a week. The goal meets all the criteria except “action-oriented”; to improve upon this goal we must come up with a plan of action to ensure we reach the goal. A plan of action for this goal might be as simple as walking for 30 minutes a day, 3 days a week. The action plan is part also gives us sub-goals to meet along the way.

Think of a long-term goal like a staircase, we start at the bottom and our goal – losing 50 pounds in a year – is at the top. We must approach our goal one step at a time, just as we would the stairs. So, we break the goal into smaller parts to make it more manageable, but in the earlier example we only talked about outcome goals – losing 1 pound a week – there are two other types of goals that are just as important, process and performance goals.

Process goals are important because they teach us to value the process, so we don’t get discouraged if we miss our outcome. In our example the individuals process goals would be to walk 3 days a week for 30 minutes (the action plan). Every week they walk 3 days a week is a victory and should be treated as such. Process goals, like all goals, are fluid and should be adjusted as we progress. Say, for example, walking 3 days a week is no longer challenging. At this point we should adjust our goal and make it more challenging – the best goals are moderately difficult - by adding strength sessions, increasing frequency (days being walked) or intensity (hills/stairs, jogging or time walked).

Performance goals are about competing against yourself. In this instance a performance goal might be to walk more miles than you did last month. Our individual walked 12 miles in August; so, their goal for September is to walk 14 miles. Similarly to process goals, performance goals give us something else to focus on to reduce any anxiety we may be feeling about our desired outcome. It goes back to mobilizing effort; sub-goals like these give us something to strive for day-to-day, week-to-week, and month-to-month. They help us focus on the habit we’re building regardless of the result.

Goal setting is a skill; it takes practice to set good goals and be able to follow through. It is a universal skill that can be applied to your career or personal life, we’ve just chosen to talk about it through the lens of exercise today. Hopefully, you’ll take the skills mentioned here to heart because, I’d hate for you to wind up in New Mexico with a wobbly dresser and some extra screws.

Sources:

1. Weinberg, Robert S., and Daniel Gould. Foundations of Sport and Exercise Psychology. Sixth ed., Human Kinetics, 2015.
2. Burton, D. (1989). Winning isn’t everything: Examining the impact of performance goals on collegiate swimmers’ cognitions and performance. The Sport Psychologist, 3, 105–132.
3. Locke, E.A., & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

During long breaks like Thanksgiving, we adopt a different rhythm. We sleep in, move a little less, stop by the refrigerator a little more, and enjoy our unplanned days. That is normal and healthy. When the time comes to return to work and restart healthy routines, the change can feel rough. It is not about willpower—it is about habits. Once we have stepped away, our routines need time to rebuild.

Here is the good news: you do not need to do everything at once. Big goals can feel overwhelming, especially after a long weekend or traveling. Instead, focus on one small step at a time. Go for a short walk during your lunch break. Pack a healthy lunch instead of grabbing fast food. These small wins help you rebuild momentum and confidence. Over time, these small wins will add up to substantial changes.

Make things easier for yourself by setting up your environment for success. If you want to move more, keep a pair of walking shoes at your desk. If you are trying to drink more water, keep a reusable bottle next to your computer. If you want to bring healthy snacks, stock your desk drawer with nuts or fruit instead of chips. When your surroundings support your goals, good choices become automatic.

It is also helpful to reconnect with your “why.” Ask yourself: Why do I want to get back to my routine? You want to have more energy for your family after work. You feel sharper and less stressed when you eat well and stay active. Whatever your reason, keeping it in mind may help you push through those first few sluggish days.

Taking a break does not mean you have failed. Breaks are part of balance. What matters most is not how perfectly you restart, but that you do restart. Progress comes from showing up consistently, even in small ways. So today, take one small step that points you in the right direction. Go for that quick walk. Stretch between meetings. Choose water instead of soda. Getting back to it is not about being perfect… it is about progress. One step, one habit, one day at a time.

We all want to stay strong and active as we age, but real strength isn’t just about how much weight you can lift or how far you can walk—it’s about how you carry yourself. Good posture is like a superpower. It helps you move with confidence, reduces pain, and gives you more energy throughout the day. When we stand tall, everything from balance to breathing improves.

So before you push yourself with dumbbells or walk every hall of your community, start with the strength that comes from standing tall. Here are five simple ways to improve your posture and feel your best.

1. Stand Tall

The first step is self-awareness. Stand tall, take a deep breath, and imagine a string lifting the top of your head. Relax your shoulders down and back, tuck your chin gently, and feel your core engage. Using a mirror to check your posture throughout the day can help reinforce good habits.

2. Strengthen Your Core

Your core is like a natural back brace—it supports your spine and helps you stay upright. And core work is more than crunches. Try functional movements like seated marches, standing leg lifts, or Cat/Cow. Even simple balance exercises activate deep core muscles. A strong core means less back pain, better balance, and improved posture.

3. Improve Flexibility

If your shoulders round forward or your back feels tight, stretching is your best friend. Try opening up your chest by clasping your hands behind your back and gently lifting them away from your body. Tight chest, neck, and hip muscles are posture wreckers. Daily stretching helps release tension and supports better alignment.

4. Move Often

We weren’t designed to sit for hours a day. You don’t need a full workout to counteract sitting—just standing and moving every 30–60 minutes supports a healthy posture. Take a quick walk, roll your shoulders, or do a few core twists. Small, frequent movements help your spine reset and stay energized.

5. Practice Posture Daily

Posture improvement isn’t a one-and-done task; it takes consistency. Set reminders on your phone or place a “Stand Tall” sticky note on your mirror or fridge. Joining a weekly balance or fitness class can also help reinforce strong posture habits.

When you focus on posture, you’re not just standing taller—you’re moving stronger, feeling better, and living with more energy. So the next time you think about getting stronger, remember: it all starts with standing tall.

You are constantly burning calories from food and drink and turning them into energy for the countless tasks your cells complete every minute. One of the most interesting features of metabolism is something many people outside the medical and fitness fields have never heard of: set point theory.

Set point theory suggests that the human body maintains a predetermined range of body weight or fat mass through intricate physiological mechanisms. Rooted in the concept of homeostasis, it proposes that the body actively defends this “set point” much like a thermostat regulates temperature. First introduced in the 1950s and formalized through research in the 1980s and beyond, the theory helps explain why many individuals struggle to sustain weight loss long term. Evolutionarily, this defense system protected us from famine by conserving energy and promoting fat storage.

This feedback loop is regulated by the brain, hormones, and metabolic processes. The hypothalamus integrates signals from hormones such as leptin (which promotes satiety) and ghrelin (which stimulates hunger) to adjust energy balance. When body weight falls below the defended set point, the body slows metabolism and increases ghrelin release, pushing weight upward. When weight exceeds the set point, mechanisms such as increased diet-induced thermogenesis and reduced hunger cues help bring it back down. Unfortunately, our modern food environment and sedentary lifestyles can disrupt this system and gradually elevate the set point over time.

Evidence supporting set point theory comes from multiple human and animal studies. After significant weight loss—whether from bariatric surgery, weight-loss competitions, or very low-calorie diets—most individuals regain much of the lost weight within 2–5 years. Persistent metabolic slowing works to defend the original set point. Studies involving identical twins also suggest genetics play a major role, as twins show similar set points despite different upbringings. Animal research further reinforces these patterns, with rodents returning rapidly to pre-intervention weights once normal feeding resumes.

Still, the theory has detractors. Emerging research indicates that sustained lifestyle changes—consistent resistance training, regular cardiovascular exercise, and balanced nutrition—may gradually lower the body’s preferred weight range. These habits can alter hormonal sensitivity, improve metabolic function, and even influence the gut microbiome in ways that support a lower set point.

The metabolic set point theory carries important implications for weight management. It strongly discourages crash diets or rapid weight-loss fads and instead supports sustainable, gradual approaches that work with your body, not against it. Strength training, meeting cardiovascular or step goals, and maintaining a nutrient-dense diet remain the gold standards.

Recent medications such as GLP-1 agonists also show promise for shifting the set point downward, though more long-term research is needed to determine how durable these effects are. Current evidence suggests that when these drugs are discontinued, individuals regain about 60% of the lost weight within a year.

And perhaps most importantly—especially during the holiday season—this research reminds us that consistency leaves room for occasional indulgence. So go ahead and enjoy that extra serving of your favorite holiday dish, and yes… maybe even a second slice of pumpkin pie. Just remember to get back to your routine when you’re back in the fitness center!

The holidays are a time for joy, connection, and celebration — but they can also bring stress with travel, packed schedules, and disrupted routines. It’s easy for fitness habits to take a back seat during this busy season, but staying active doesn’t have to be complicated or time-consuming. Even small bursts of movement can make a big difference, helping you sleep better, reduce stress, and boost your energy.

How Much Activity Do You Really Need?

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. During the holidays, this could look like taking a brisk walk after meals, doing a short bodyweight circuit, or following a quick 10-minute yoga or core workout. The key is to keep movement simple and enjoyable. Find activities you love — join a group fitness class, head outdoors for some friendly competition, or put on your favorite holiday playlist and dance around the house. Exercise doesn’t have to feel like a chore, especially when you make it social and fun.

Plan Ahead for Success

With so many commitments during the holidays, time can slip away fast. Try blocking out small windows of time in your day for movement and treat these moments like important appointments. Using a day planner or phone reminder can help you stay consistent and accountable. Even if you’re traveling or away from the gym, you can still get a great full-body workout. Pack light equipment like resistance bands or use what’s around you — stairs, furniture, or even luggage can double as fitness tools. Every bit of movement adds up.

Why Staying Active Matters

Regular exercise does more than maintain your fitness level — it also reduces your risk of chronic diseases such as heart disease, stroke, and diabetes, while improving mood and overall well-being. You don’t have to hit a specific number every single day; what matters most is consistency over time. Make movement part of your holiday traditions by encouraging family or friends to join you for a walk, dance break, or quick bodyweight challenge. Stay hydrated, aim for seven to eight hours of sleep each night, and celebrate small wins that keep you feeling your best.

The holidays are about celebration, so bring that same spirit into your workouts. Stay active by being social, trying new activities, and incorporating daily movement challenges. With the right mindset and a little creativity, maintaining your fitness routine can feel just as rewarding as the festivities themselves.