Survival Guide: 7 Simple Ways to Keep Your Blood Pressure in Check During the Holidays

3. Make Movement Non-Negotiable (But Flexible)

When the calendar overflows, formal workouts can be tricky. That’s why the most heart-friendly movement during the holidays is the kind that fits real life. Maybe you take a brisk walk with a friend, sneak in gentle yoga before bedtime, or put on music and dance with grandkids while dinner’s cooking. Every bit of activity helps counter stress and keeps blood pressure in check. Aim for 30 minutes of moderate movement on most days, but remember: perfection isn’t the goal—consistency is. If your usual routine falls apart, break exercise into short bursts or try something new. Celebrate each time you honor your body’s need to move, even in small ways. Over time, these playful moments strengthen both your heart and holiday spirit.

4. Choose Celebrations Over Excess When It Comes to Alcohol

Toasts, cocktails, and eggnogs are holiday staples, but alcohol can quietly nudge blood pressure upward—especially when celebrations stretch over several days. Binge drinking is particularly risky; it can trigger “holiday heart syndrome” and leave you dehydrated. One practical approach? Alternate every alcoholic drink with a full glass of water, and savor each sip at a leisurely pace. If you choose to drink, moderation is key. Consider lighter options, set a gentle limit for yourself, and skip heavy pours. Remember, your presence—not your pours—makes festive gatherings memorable. Let each toast mark not just the season but your commitment to feeling well all year long.