The pressure to pick up weights and shed pounds as soon as it hits January can be overwhelming – Walthamstow sports therapist Loïc Lefevre says it doesn’t have to be this way
After weeks of rich food, late nights, long meals and busy social calendars, it’s common to feel heavier, stiffer and more fatigued than usual – and to start making plans to “get back on track” in the new year.
As a sports therapist based in Walthamstow, I’d like to offer a gentler perspective. Recovering from the festive period doesn’t require punishment, extreme workouts or strict routines. What your body really needs is movement frequent, light and consistent to help it reset.
During the Christmas holidays, routines change. We sit more, eat differently, sleep more and move less. While rest is important, too much stillness can leave the body stiff and sluggish. When movement drops, circulation slows, joints lose lubrication, muscles tighten and fatigue builds.
This is often why January begins with aches, low energy and the feeling that the body needs “fixing”. Short, regular bouts of movement help restore circulation, support joint health and gently reawaken muscles – making you feel better without pushing the body too hard.
January is famous for ambitious resolutions: losing weight, exercising more, pushing harder. While well intentioned, these plans often fail when exercise becomes a form of punishment for festive excess. Movement shouldn’t be simply about undoing December. It should be
about reconnecting with your body and rebuilding consistency.
Instead of long gym sessions, think small and frequent. Micro-movements woven into your day are far more sustainable and often more effective for long-term health. Here are some simple ideas to try: spend three to five minutes on gentle spinal twists, shoulder rolls or cat-cow stretches when you wake, while drinking coffee or watching the news. Take walking phone calls around the flat or outside. Use stairs instead of lifts, even if it’s just a few flights.
Every 30 to 45 minutes, stand, march in place or gently sway side to side. Make errands more active by parking a little further away, carrying shopping manually or taking a longer route. In the evening, soften the hips and gently twist the spine before bed to ease residual tension.
As you ease back into activity, preparation matters more than pressure. Warm up gently, change posture often, stay hydrated, prioritise sleep and listen to your body. Mild soreness is normal; sharp or lingering pain is not.
Movement is not something to earn or endure. It is a gift – a way to restore energy, build resilience and start the new year feeling ready rather than depleted.
Loïc Lefevre is a sports therapist at the Blue Door Clinic in Westbury Road, Walthamstow
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