December has a very unique energy about it.
It’s a fun, chaotic, slightly sparkly time of year. It’s the month where you’re pushing past that end of year fatigue, trying to squeeze 5 weeks of work into 3, and deciding what to cook for the family Christmas lunch. Your calendar starts looking like a Tetris game made of social events, Christmas shopping, travel plans and end-of-year deadlines.
It’s also the time of year when many people take time off work, head away on holidays, or shift into a more relaxed summer routine. Great for the soul? Yes! Great for rehab consistency? …Often not.
But with a little planning, a sprinkle of festive spirit, and a dash of exercise physiology wisdom, you can keep your progress on track – without becoming the person doing squats at Christmas lunch (unless you want to… In which case, we support you).
Why December Throws Rehab Off Track
Amongst the annual “let’s get everything done before we close for two weeks” rush, the myriad of Christmas festivities, and preparation for the big day, December can feel like someone pressed fast-forward on life. The usual routine tends to go out the window and exercise sessions are one of the first to slip off the schedule.
Even if you’re not travelling over the Christmas period, it can be a juggle to fit rehab around family obligations, social events, or visitors who have taken over the spare room where your exercise mat usually lives. Not going to work each day removes the usual cues and rhythms that help support healthy habits. Those long sunny days are tempting you to enjoy a bevvy or two in the sun. And yes, the mind switches off, and motivation dwindles for anything that feels like hard work…
We get it! This chance to unwind is well deserved after a busy year. But if you’re in the middle of a rehab program or a progressive exercise plan, stepping too far away from your routine can slow your momentum and set your progress back. Keeping a little structure through the holidays can make all the difference come January.
Here’s how to maintain momentum with your exercise plan, even during the silly season.
Our Tips For Keeping Rehab Consistent Over the Silly Season
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Schedule your exercise like a social event.
Because let’s be honest – if it’s not in the calendar, December will fill that space with something else.
Pick your ideal exercise days and times before you hit the holiday period. Then treat them like an appointment, not a suggestion. Morning sessions before the day gets hijacked by holiday plans are usually safest.
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Keep expectations realistic, but clear.
The goal isn’t perfection. The goal is continuity.
If your normal program is four sessions per week, maybe your December goal is two or three. If your usual sessions are 45 minutes, maybe you aim for 25–30 minutes. Set a clear minimum standard with your EP before the break. It gives you something to work toward and prevents that “I’ll just restart in January” trap.
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Make Your Program Portable
No gym? No problem. Your rehab exercises can go wherever you go. A resistance band, your body weight, or even a sturdy park bench can be your best friend. If you are heading away for the holidays, ask your EP to tweak your program so it fits in your suitcase – you would be surprised by how challenging body weight exercises can be!
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Get the Family Involved
The holiday season is the perfect time to make rehab a shared activity. Involving family members in your exercise program can make sessions more enjoyable and help keep you accountable. Whether it’s a quick resistance band routine in the backyard, a gentle walk after lunch, or a few mobility exercises in the living room, turning rehab into a family activity can transform your exercises from a solo task into a joyful part of the holiday routine.
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Have a follow-up booked for early January
Before you go into full holiday mode, schedule a follow-up with your EP. It’s like giving your future self a little nudge. You’ll stay accountable, maintain momentum, and start the new year strong instead of scrambling to remember where you left off in December. Future You will thank Present You.
Final Festive Thoughts
The holidays can be hectic, indulgent, and downright chaotic – but your rehab doesn’t have to suffer. With a portable plan, a bit of scheduling, and realistic expectations, you can enjoy all the best parts of December while still moving forward.
Remember: progress doesn’t have to be perfect to be powerful. Even small, consistent steps keep you moving toward your goals.
So pack your band, plan your sessions, stay flexible, and maybe add a little festive flair – Santa hats optional, but encouraged. Specialised Health is here cheering you on, helping you return to work, life, and activity feeling stronger than ever.
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