The holidays can be amazing—and still feel stressful. Your schedule gets packed. You sit more (driving, cooking, wrapping, traveling). You sleep less. You may feel tense in your neck, shoulders, low back, and hips. You may also feel “wired,” like your mind won’t shut off.
Here’s the good news: almost any kind of movement can help lower stress. Exercise can boost “feel-good” brain chemicals (endorphins) and can also distract your brain from nonstop worries—even if you only have 5–20 minutes. Mayo Clinic
This article focuses on sports-style, fast stress relief you can do during the holidays—like jumping rope, shadowboxing, dance breaks, pickup games, and quick strength circuits. You’ll also learn how integrative chiropractic care can help reduce physical tension and support a healthier stress response as you stay active. El Paso, TX Doctor Of Chiropractic+1
Why Sports-Style Movement Works So Well for Holiday Stress
When you’re stressed, your body often goes into “go mode.” Muscles tighten. Breathing gets shallow. Your posture may collapse forward (head and shoulders drifting in front of your body). Over time, that can make you feel more sore and more tired.
Sports-style movement helps in a few simple ways:
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It burns off built-up stress energy (you move, sweat, breathe)
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It boosts mood (endorphins and other “feel better” signals) Mayo Clinic+1
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It pulls your attention into the present moment (footwork, rhythm, balance) Mayo Clinic
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It loosens tight muscles and improves circulation.
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It improves sleep for many people when done consistently (especially earlier in the day)
You don’t need perfect workouts. You need repeatable “mini resets.” Think: 5 minutes now, 10 minutes later, 15 minutes tomorrow.
A Simple Rule: Match the Workout to the Kind of Stress You Have
Not all stress feels the same. Try this quick match-up:
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Restless / anxious / “wired” → do steady movement (walk, easy jog, light jump rope, yoga flow)
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Angry / frustrated → do controlled power (shadowboxing, intervals, fast stairs)
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Tired / “blah” → do short bursts (dance break, brisk walk, quick circuit)
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Mentally overloaded → do patterned movement (jump rope rhythm, tai chi, yoga, simple drills)
Mind-body movements like tai chi, qigong, and yoga can also reduce stress and support pain relief in some people—especially when stress and tight muscles manifest as back pain. PMC+2PubMed+2
Quick “Sports-Reset” Workouts (5–20 Minutes)
Below are easy options you can do at home, in a hotel room, or outside. Pick one based on your time and energy.
Shadowboxing Reset (Boxing-Style Stress Relief)
Shadowboxing is great because it uses your whole body and demands focus—without needing equipment.
5-minute beginner shadowboxing
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30 seconds: light bounce + deep breaths
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60 seconds: jab–jab (easy pace)
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60 seconds: jab–cross (slow and smooth)
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60 seconds: add a step in and step out
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30 seconds: hands high, slip left/right (small head movement)
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60 seconds: freestyle, stay relaxed
Tips
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Keep shoulders down (don’t shrug)
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Keep jaw unclenched
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Exhale gently as you punch.
Holiday-themed idea: “Wrap & Punch”
Do 60 seconds of wrapping presents, then 60 seconds of shadowboxing. Repeat 3 rounds.
For structured holiday boxing-style intervals, short routines like Tabata-style training can also be used when you’re short on time. FightCamp Blog
Jump Rope / High Knees Reset (Cardio Like a Sport Warm-Up)
Jumping rope is one of the fastest ways to raise your heart rate. No rope? Do “invisible rope” hops.
10-minute rope (or invisible rope)
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1 minute easy bounce
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1 minute moderate
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30 seconds fast + 30 seconds easy (repeat 6 times)
No jumping option (low impact)
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March in place fast
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Step jacks (step side-to-side, arms up/down)
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Fast heel taps
Short, efficient workouts (like intervals) are popular during the holidays because they fit real life. Avec on H Apartments+1
Bodyweight “Athlete Circuit” (Strength + Stress Relief)
This is simple, fast, and hits major muscle groups.
12-minute circuit (repeat 3 rounds)
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10 bodyweight squats
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8 push-ups (on a wall, counter, or floor)
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20-second plank
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10 hip hinges or “good mornings” (hands on hips, flat back)
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30-second brisk walk around the room
If you’re traveling, bodyweight workouts are a practical way to stay consistent without a gym. Club Getaway+1
Yoga Flow Reset (Flexibility + Mindfulness)
Yoga is great when your stress shows up as tight hips, a stiff lower back, or a tense neck.
8-minute calming flow
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Child’s pose (30–60 seconds)
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Cat-cow (8 slow reps)
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Low lunge (30 seconds each side)
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Downward dog (30 seconds)
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Standing forward fold (30 seconds)
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Easy seated twist (30 seconds each side)
This style of movement can help you feel calmer by combining breathing, gentle strength, and mobility. Mayo Clinic+1
Tai Chi-Style Reset (Slow Movement, Big Nervous System Benefits)
Tai chi is sometimes called “meditation in motion.” It can be a smart choice when you feel overstimulated or sore.
Try this 5-minute pattern
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Stand tall, knees soft.
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Slow inhale as arms float up
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Slow exhale as arms float down
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Shift weight side-to-side slowly.
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Keep eyes soft and relaxed.
Mindfulness-based movement approaches (including tai chi/qigong) have research support for helping with pain and function in some cases of chronic low back pain. PMC+1
The “Holiday Walk” Reset (Endurance + Clear Your Head)
Walking is underrated. It’s joint-friendly, easy to repeat, and great for your mood.
Three easy ways to do it
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10-minute brisk walk before you enter a stressful event
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10-minute walk after a big meal
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2-minute walk every hour while cooking or working
Even a simple activity like walking can be an effective stress reliever. Mayo Clinic
Pickup Games and “Active Social Time” (Team Sports Count!)
Sometimes the best stress relief is play.
Ideas:
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Pickup basketball (even half-court)
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Tennis or pickleball
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A short family soccer game
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A quick “stairs challenge” with a friend.
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A dance-off in the living room
Some holiday fitness guidance emphasizes active family games and movement-based fun as realistic ways to stay consistent. NMC Health
Team sports and shared activity can also help because you’re laughing, focusing, and connecting. King Chiropractic Hand & Foot
Holiday-Themed Mini Workouts (Fun, Not Perfect)
Try these silly-but-effective “holiday workouts”:
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Present Pick-Up Squats: pick up 5–10 gifts (safe posture), stand tall each rep
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Ornament Carry: carry a light box from one room to another like a “farmer carry” (core + posture)
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Cooking Counter Push-Ups: do 10–15 push-ups while something bakes
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Staircase Sleigh Rides: walk stairs for 60 seconds, rest 60 seconds (repeat 5 times)
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Decorating Lunges: do 6 lunges on each side before you hang lights or ornaments
Turning chores into movement “snacks” can help you stay active when time is tight. Muscle MX
The Cool-Down That Makes Everything Work Better (Breathing + Stretching)
A hard day plus a hard workout can sometimes feel like “more stress.” That’s why a short cool-down matters.
5-minute breathing reset (anywhere)
NHS guidance recommends breathing gently, not forcing it, and continuing for at least a few minutes. nhs.uk
Try this
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Inhale through your nose (count 1–4)
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Exhale slowly (count 1–4 or 1–5)
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Keep shoulders relaxed
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Continue for 5 minutes
Simple stretch ideas (especially for desk posture)
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Chest opener
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Spinal twist
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Gentle neck range of motion
A short holiday stretching routine can help reduce tension in common tight areas, such as the chest, mid-back, and hips. WCNC
How Integrative Chiropractic Care Can Support Holiday Stress Relief
Exercise is powerful. But many people also need help with the physical “stress storage” that builds up in the body—especially in the neck, shoulders, and lower back.
Clinical perspective from Dr. Alexander Jimenez, DC, APRN, FNP-BC
In clinical practice, it’s common to see holiday stress show up as:
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Tight neck and upper back
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Headaches linked to posture and muscle tension
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Shallow breathing and rib stiffness
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Low back tightness from long drives and sitting
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Extra flare-ups of old injuries when sleep and routines change
On Dr. Jimenez’s educational pages, he explains that stress can drive muscle tension that may contribute to spinal joint stress and imbalance, and that chiropractic care may help by easing tension and supporting better alignment and function. El Paso, TX Doctor Of Chiropractic+1
What integrative chiropractic care may include
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Adjustments/manual care to reduce joint restriction and muscle guarding El Paso, TX Doctor Of Chiropractic
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Mobility and stretching guidance to keep your movement “clean” during workouts
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Posture coaching (especially for driving, wrapping, cooking, and travel days)
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Breathing and recovery habits to shift your body out of “fight-or-flight” and into a calmer state El Paso, TX Doctor Of Chiropractic
Dr. Jimenez also discusses a relaxation-focused approach in which care may support parasympathetic (“rest and recover”) signaling and help reduce the physical tension associated with stress. El Paso, TX Doctor Of Chiropractic+1
In simple terms: movement helps your brain, and hands-on care plus guided mobility can help your body feel less “stuck,” so you can keep exercising comfortably.
A Realistic 7-Day Holiday Stress-Relief Plan (No Gym)
Use this as a template. Swap days as needed.
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Day 1: 10-minute brisk walk + 5-minute breathing
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Day 2: 12-minute bodyweight circuit
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Day 3: 8-minute yoga flow + easy walk
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Day 4: 10-minute shadowboxing intervals
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Day 5: Pickup game or dance break (15–30 minutes) NMC Health
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Day 6: Low-impact cardio (march/step jacks) + stretching WCNC
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Day 7: Longer walk/hike outdoors (20–60 minutes) Club Getaway
If you miss a day, don’t “punish” yourself. Just restart with 5 minutes.
Safety Notes (So You Don’t Turn Stress Relief Into an Injury)
Keep it simple:
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Warm up 1–2 minutes (march, shoulder rolls, easy squats)
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Start at a pace where you can still speak a sentence.
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Stop if you feel sharp pain, dizziness, chest pain, or numbness/weakness.
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If you have joint limitations, choose low-impact options (walking, seated strength, gentle mobility)
For different abilities, adaptive exercise options (like seated strength with bands/light weights and low-impact cardio) can still support fitness and stress relief. Momentum Medical
Bottom Line
Holiday stress relief does not require a gym or a perfect plan. It requires a short, repeatable reset.
Use sports-style movement to shift your mood fast:
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Shadowboxing
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Jump rope or high knees
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Quick bodyweight strength
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Yoga or tai chi
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Walks, hikes, and pickup games
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Holiday-themed “movement snacks” like present pick-ups
And if your body feels tight, stuck, or sore, integrative chiropractic care can complement exercise by reducing physical tension and helping you move better. So your stress relief plan stays sustainable. El Paso, TX Doctor Of Chiropractic+1
References
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Exercise and stress: Get moving to manage stress (Mayo Clinic Staff, n.d.). Mayo Clinic
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Stress relievers: Tips to tame stress (Mayo Clinic Staff, n.d.). Mayo Clinic
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Breathing exercises for stress (NHS, n.d.). nhs.uk
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A FightCamp Trainer’s Ultimate Holiday Workout Guide (Evans, 2021, December 22). FightCamp Blog
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3 Festive Holiday Fitness Ideas to Stay Active and Healthy (NMC Health, 2024, December 12). NMC Health
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Stretch Away Holiday Stress: Simple Moves for a Happier Season (WCNC, 2025, December 8). WCNC
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Stay Fit and Festive: 5 Quick Workouts for the Holiday Season (Avec on H, 2024, November 8). Avec on H Apartments
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Sweat Away Your Holiday Stress with Exercise (Kitsap Physical Therapy & Sports Clinics, n.d.). Kitsap Physical Therapy
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Exercises and Techniques to Reduce Stress During the Holidays (King Chiropractic Hand & Foot, n.d.). King Chiropractic Hand & Foot
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Adaptation Exercises for Different Abilities (Momentum Injury, 2024, October 24). Momentum Medical
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Stress Management (Jimenez, n.d.). El Paso, TX Doctor Of Chiropractic
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De-Stress: Injury Medical Chiropractic Functional Medicine Clinic (Jimenez, n.d.). El Paso, TX Doctor Of Chiropractic
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Relieve Stress With Chiropractic! (Jimenez, n.d.). El Paso, TX Doctor Of Chiropractic
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Are Mindful Exercises Safe and Beneficial for Treating Chronic Low Back Pain? (Systematic Review) (Zou et al., 2019). PMC
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
