Healthier Holidays: A December Guide to Everyday Wellness and Fun Fitness Challenges

The holidays are full of traditions, travel, and to-do lists… and it’s easy for our own health to fall to the bottom of that list. Between parties, shopping, and end-of-year deadlines, many of us reach January feeling exhausted instead of refreshed.

This December, we’re doing things differently.

At Prescribe FIT, we’ve officially declared December “Moderation Month”—a reminder that you don’t have to be perfect or give up the holidays you love to stay healthy. It’s about balanced choices, small daily habits, and enjoying the season and your health at the same time. You can read more about Moderation Month here: Prescribe FIT Declares December “Moderation Month”.

With our December wellness and activity calendars—plus a fun 12-day fitness challenge—you’ll have a simple plan to help you move more, stress less, and end the year feeling proud of yourself.

You don’t have to do everything perfectly. You just have to keep showing up.

What Is the Wellness Calendar?

The wellness calendar is a daily challenge designed to support all 8 dimensions of wellness—physical, emotional, social, intellectual, spiritual, environmental, financial, and occupational.

Each day includes one small, practical activity you can do in 10–20 minutes, such as:

• Writing down 3–5 things you’re grateful for
• Walking for 15+ minutes
• Trying a new recipe
• Reaching out to a friend or family member you haven’t connected with in a while
• Taking 5–10 minutes for mindful breathing
• Unplugging from the digital world for an hour
• Reflecting on your biggest success this year

There are also “Rest & Recharge” bonus days at the end of the month that encourage you to slow down, care for yourself, and revisit any favorite activities from earlier in the challenge.

You can follow the calendar day-by-day or circle a few activities that speak to you and repeat them throughout the month. The goal is progress, not perfection.

The Activity Calendar: A Movement Challenge You Can Actually Stick With

If you’re looking for more movement, the activity calendar is for you. It focuses on short, approachable fitness tasks—perfect for busy holiday schedules.

You’ll see simple daily actions like:

• Completing a quick workout in the app
• Walking 10,000 steps (or as many as you can)
• Holding a plank for 60 seconds
• Doing 20 squats or sit-to-stands
• Marching in place for 2 minutes
• Doing 10 lunges on each leg
• Writing down your activity goals for next year

Most of these activities can be done at home with no equipment. You can spread them throughout the day if that feels easier. If a task feels like too much, modify it—cut the time or repetitions in half and build up over the month.

Remember: any movement is better than none. Every set of squats, every walk around the block, and every stretch break counts.

The 12 Days of Fit-Mas: A Festive Full-Body Workout

Want to add a little extra fun to your routine? Try our 12-day fitness challenge!

Just like the song, you’ll:

• Pick a version that fits you best: Bodyweight, Dumbbell, or Chair
• Start with Day 1 (one exercise), then add a new move each day
• Build up to a full 12-exercise circuit for a fun, total-body workout

Depending on which version you choose, you’ll see moves like:

• Push-ups or chair/wall push-ups
• Squats or sit-to-stands
• Shoulder taps or seated arm movements
• Lunges or seated leg extensions
• Burpees or modified chair burpees
• High knees (standing or seated)

You can complete this as:

• A 12-day build-up (add one move each day), or
• A single, fun circuit you repeat a few times per week

Take rest as needed, drink water, and always listen to your body.

How to Use These Resources

You don’t have to choose just one path—mix and match in a way that supports your season:

1. Pick your focus.
   Need more calm? Lean into the wellness calendar. Want more movement? Use the activity calendar. Craving variety? Add the 12-day challenge once or twice a week.
2. Make it visible.
   Print the calendars, hang them on your fridge, keep them at your desk, or save them as your phone’s lock screen so they stay top-of-mind.
3. Check off your wins.
   Use the checklist versions to mark off each activity you complete. Seeing those boxes fill up is a powerful reminder that your efforts are adding up.
4. Stay connected.
   Share your goals and wins with your health coach, care team, or a friend. Accountability and encouragement make it easier to stay on track.
5. Be kind to yourself.
   Miss a day (or a few)? It’s okay. Just jump back in where you are. Consistency over time matters far more than one “perfect” month.

Tips for Staying on Track Through the Holidays

• Pair new habits with existing ones.
  Do your mindful breathing right after brushing your teeth, or add a short walk after dinner.
• Keep it short and realistic.
  Many activities take 10 minutes or less. If you don’t have 10 minutes, start with 3.
• Celebrate non-scale victories.
  Better sleep, more energy, improved mood, and feeling stronger all count as big wins.
• Plan for your busiest days.
  On hectic days, choose the simplest task—a gratitude list, 5 deep breaths, or a 2-minute march in place.
• Remember why you started.
  You’re not just “getting through” the holidays—you’re building habits that can carry you into a healthier new year.

Let’s End the Year Feeling Proud

December doesn’t have to be a step backward for your health. With a little intention and a simple plan, it can actually be a month of growth, strength, and renewal.

Use these calendars and the 12-day fitness challenge as your guides. Check off what you complete, notice how you feel, and celebrate every step you take.

If you’re part of the Prescribe FIT program, share your progress with your health coach—they’re here to support you every step of the way.

Here’s to Moderation Month, finishing the year strong, and stepping into the new one feeling your best.