Mobility, how to get to Reyes without creaking: 7 simple habits to improve at Christmas

During the Christmas holidays, many people experience more physical discomfort, stiffness or fatigue. This is no coincidence. Our routines change, we spend more hours sitting down, we sleep less well, we eat more and we move less.

But beyond occasional pain, what is really at stake is something more important: mobility and quality of life.

Taking care of your body at Christmas is not about restrictions or living in fear, but about maintaining mobility, independence and well-being so that you can enjoy the holidays — and start the new year — in better shape.

1. Move around often: mobility is something you take care of every day

Spending many hours sitting down is one of the main enemies of mobility, especially during the holidays.

Small gestures that make a difference:

• Get up every 45–60 minutes.
• Walk for 10–15 minutes after meals.
• Gently move your neck, shoulders, hips, and ankles.

It is not about doing intense exercise, but about keeping the body moving. Mobility is lost when we stop using it.

2. Cold weather affects mobility more than we think

Low temperatures increase body stiffness and can limit mobility, especially in people with osteoarthritis, chronic pain or physical overload.

What helps:

• Keep the most sensitive areas well covered.
• Apply local heat before moving.
• Avoid sudden changes in temperature.

A warm body moves better.
And when mobility improves, so does quality of life.

3. Eat better to move better

Diet not only influences weight and digestion, but also has a direct impact on mobility and daily energy levels.

Promotes mobility:

• Oily fish and healthy fats.
• Fresh fruit and vegetables.
• Adequate hydration.

Hinders it:

• Excessive alcohol consumption.
• Very salty or ultra-processed foods.
• Eating excessively for several days in a row.

Enjoying food is part of quality of life, but balance helps you move better.

Plan your Christmas menu now!!

4. Ahtletes: Taking care of your mobility also means training well.

During Christmas, many people try to compensate for excesses by exercising more than usual or doing activities for which they are not prepared.

This often results in discomfort or injuries that limit mobility.

Best option:

• Always worm up
• Adjust the intensity
• Listen to your body

Taking care of your mobility is key to staying active in the long term, not just during the holidays.

5. The sofa is not the enemy, immobility is

Long hours spent on the sofa, with poor posture, affect the back, neck and legs, progressively reducing mobility.

To avoid this:

• Use a lumbar cushion.
• Change your posture frequently.
• Stand up gently after sitting for a long time.

Mobility is protected by breaking immobility, not by avoiding rest.

6. Sleeping well improves mobility and quality of life.

Poor sleep increases pain perception and hinders physical recovery, which directly impacts daily mobility.

During the holidays:

• Keep your schedule as regular as possible.
• Avoid alcohol before bedtime.
• Pay attention to your posture when sleeping.

Sleeping well is not a luxury: it is an investment in mobility and quality of life.

7. Listening to your body means protecting your quality of life.

Persistent pain, constant stiffness, or loss of mobility should not be normalised.

Reducing stress, resting, and consulting with health professionals are all part of responsible body care.

Maintaining mobility means maintaining independence, autonomy and well-being.

Mobility is not just physical: it is also emotional and social.

When mobility is reduced, not only does it become more difficult to move around, but your social life, mood and participation in everyday activities are also limited. This is particularly noticeable at Christmas. Not being able to accompany your family on a walk, avoiding plans for fear of pain or feeling tired before your time directly affects your quality of life.

Taking care of your mobility also means taking care of the way you experience relationships, leisure and enjoyment. Being able to get up without difficulty, walk with confidence or stay active during the festive season has a real impact on your emotional well-being and sense of independence.

Small habits today, better quality of life tomorrow

One of the most common mistakes is to think that mobility is lost all at once. In reality, it is reduced little by little, based on habits maintained over time: less movement, more sedentary lifestyle, poorer rest.

The good news is that the opposite is true: small, sustained daily decisions improve mobility and quality of life in the medium and long term. You don’t have to do it perfectly at Christmas. Just do a little better every day.

Taking care of your mobility is not a long-distance race or a medical obligation. It is a realistic way to invest in your well-being, independence and future health.

Checklist for staying mobile during Christmas

☐ Move at least once every hour
☐ Wrap up warm
☐ Hydrate yourself
☐ Do not strain your body
☐ Take care of your rest

The festivities pass. The quality of life continues.

Taking care of your mobility during Christmas is a smart way to improve your quality of life, both today and in the long term.

And at OAFI, this isn’t just advice: it’s a priority.

HELP US HELP YOU!

Take part in this survey now! ( In Spanish )

At OAFI, we continue to work to improve our approach and the quality of life of all people suffering from osteoarticular conditions, many of them with associated comorbidities.

📍 Barcelona, c/ Tuset, 19 – 3º 2ª
📞 Tel: 931 594 015
📧 info@oafifoundation.com
🌐 www.oafifoundation.com