During festive seasons, Dana Santas and her spouse adhered to their fitness regimen, making daily trips to the gym. Santas, a fitness expert and a mind-body coach for elite athletes, described their predicament: “We were at a dairy farm in Wisconsin, in the heart of rural tranquility. Our routine involved a 35-minute drive to the gym, an hour of exercise, and another 35 minutes back.”

Maintaining health-promoting habits amidst the holiday cheer, especially when visiting relatives, can be challenging. How does one balance board games with a workout or resist grandma’s famous cookies after indulging in pie? According to our experts, you might not need to forgo either. It’s crucial to sustain activities that boost your well-being during holidays, but not at the expense of your seasonal enjoyment, Santas noted. “We were proud of our fitness, but these were people we rarely saw, at most three times a year,” she reflected. “His mother has since passed away, and I wish I could reclaim the time I spent at the gym.” The key may be to relinquish the expectation of maintaining a typical diet and exercise pattern, and instead, integrate minor healthy habits into your holiday festivities.

Feeling remorse for neglecting your exercise routine or a strict schedule can detract from your holiday pleasure. However, retaining some healthy practices is vital for your well-being, as emphasized by dietitian Natalie Mokari from Charlotte, North Carolina. A diet lacking in fiber and protein can impact digestion and energy, potentially diminishing your holiday experience. Yet, savoring your favorites, sharing family recipes, and being adaptable with loved ones are equally significant, Mokari pointed out. Being overly rigid about your diet might backfire, as such inflexibility often leads to overindulgence in foods deemed off-limits, she added.

“We set boundaries around food, and then we crave it more,” Mokari explained. Guilt from deviating from your health routines—difficult to uphold while traveling and celebrating—might also lead to abandoning any attempts at feeling good, Santas said. Instead of fixating on your lack of movement or vegetable intake, celebrate the ways you can incorporate healthy habits while still relishing the holiday season, she advised. “It doesn’t mean abandoning health, but rather letting go of a rigid routine and any associated guilt. Otherwise, you’re undermining your own well-being,” Santas stated.

Incorporating fruits and vegetables without sacrificing holiday treats can help you feel good post-holiday feasting, Mokari suggested. Traveling to see family and friends often means less control over dietary choices, whether dining out or eating at others’ homes. When perusing a restaurant menu, order what appeals to you and savor it, Mokari advised.

“Also, is there an option to include a vegetable side, even a simple salad for some greens?” she asked. “On a sandwich, consider adding lettuce, tomato, avocado, or opt for a side of beans with tacos—creative ways to boost nutrients and fiber.” You can pair indulgences with healthier options to balance enjoyment with nutrition. For instance, whenever you consume a caffeinated or alcoholic drink, also order a glass of water, Mokari recommended. Similarly, if you’re on a road trip, it’s fine to have your go-to snacks, but consider adding a piece of fruit to maintain well-being, she said.

To increase vegetable intake at someone’s home, consider purchasing something from the store or offering to prepare a side dish like a seasonal vegetable medley or a salad, Mokari suggested. To avoid overindulgence, focus on what you’re most excited to eat and be mindful of your satiety to prevent discomfort, she advised. However, don’t obsess over the ratio of holiday favorites to nutrient-dense foods; the priority is enjoying time with loved ones.

“One meal, a few desserts—they won’t make or break your health,” Mokari reassured. Engaging in healthy movement during holidays doesn’t require sweating or leaving the gathering, Santas noted. “Any movement is beneficial, and it’s like an added bonus because often we think, ‘I can’t do my usual routine, so I won’t do anything at all,’” she said. Travel can strain the body, so any activity countering stiffness, prolonged sitting, and discomfort is helpful. “Whenever possible, stand up and move as your body intuitively guides you. It might be stretching, rotating, or squatting—just move and reconnect with your body to understand its needs,” she advised. “Don’t wait until you return to the gym to meet its needs.”

If necessary, stand for family games or long conversations to vary your posture. Or suggest bundling up and going for a walk outdoors, Santas recommended. “It could be a 10-minute stroll in the crisp, cold air,” she added. “Take any opportunity for short movement breaks.” Simple mobility exercises can prevent injuries, she noted. Can you casually stretch or roll on the floor while watching a movie with your loved ones? To elevate your activity without overexerting, Santas suggests bringing easy-to-carry tools for simple activities.

A resistance band, for example, is portable, and by placing it around your ankles or just above your knees, you can work out with wide walks, she said. Lastly, Santas encourages play. “Exercise doesn’t have to be a chore. It’s enjoyable,” she said. “Remember when we were kids, exercise was fun. That’s what we did when we played outside.” Observe the children at holiday gatherings. Can you try their new dance moves or join in games of tag or hide-and-seek? “Seize the chance to play with your family,” Santas advised.