---
title: Turkey Day Exercises
description: If you’re dealing with knee pain and want tailored help from an expert, schedule a one-on-one consultation with a Doctor of Physical Therapy.
image: https://empoweruptp.com/hubfs/rkey.jpg
---
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# Turkey Day Exercises
[By- Doctor Trevor,](https://empoweruptp.com/empoweru-blog/author/doctor-trevor) 25 November 2025
# **A Fun & Easy Thanksgiving Day Movement Guide 🦃💪**
*4 Simple Ways to Stay Active Without Missing a Bite*
Thanksgiving week is officially here—which means big meals, family time, football marathons… and (let’s be real) a whole lot of lounging around. But staying active on Turkey Day doesn’t have to be complicated, sweaty, or time-consuming.
Here are four **PT-approved**, holiday-friendly ways to keep your body feeling good before, during, and after the feast:
---
## 🏃♂️ 1. The Turkey Trot… YOUR Style
Skip the official race line and make your own version of a Turkey Trot!
Start your morning with a **15–45 minute brisk walk or jog** around the neighborhood. Bring your partner, kids, parents—even the dog. The goal? Get some steps in before the day turns into eating → sitting → dessert → sitting again.
Small effort, *big payoff* for your hips, back, and energy.
---
## 📺 2. Commercial Break Mobility
If you’re settling in for a football marathon, turn commercials into mini movement breaks. Try:
- [**10 Sit-to-Stands**](http://youtube.com/watch?v=IJrPgCrPFIM&utm_medium=email&_hsenc=p2ANqtz-8DLfvt53h_a_Dm8iH9AVJuCMzH_IB_Nj9ZmUdEyixPZW1BYi7BrAwM0aLdAuTTG6E7TEbnuIj99QVGeqPS6lKfwqdcBQ&_hsmi=391409743&utm_content=391409743&utm_source=hs_email)
- [**10 Seated Shoulder Blade Squeezes**](https://www.youtube.com/watch?v=5I7cyDOI1AU)
- [**10 Standing Back Bends**](https://www.youtube.com/watch?v=0MuxKA94Ae0)
These take less than a minute and keep you from stiffening up on the couch (looking at you, 3rd-quarter low-back ache 👀).
---
## 🥡 3. Lift Those Leftovers
Before you stash away the feast, turn your leftovers into functional exercise equipment:
- **Farmer Carry:** 2–3 laps around the kitchen holding containers
- **Squats:** 2x10 (bonus points for holding the turkey!)
- **Light Core Work:** Hold a casserole dish and march in place
Functional movements = better mobility, stronger muscles, and fewer next-day “why does everything hurt?” moments.
---
## 🚶♀️ 4. The Post-Meal Walk Tradition
After you’ve enjoyed all your favorites (I’m a mashed potatoes + stuffing person myself 😋), head out for a **post-meal walk**.
Just **10–15 minutes** can:
- Boost digestion
- Improve blood sugar control
- Reduce holiday stress
- Give you a little calorie-burning bonus
Want an even bigger Turkey Day win? Go for **30–45 minutes** and bring the whole family.
It’s one of the simplest, healthiest holiday traditions you can start.
---
## Need a Personalized Holiday Mobility or Strength Plan?
If you’re dealing with pain, stiffness, or want a program built around your goals—**don’t wait for the New Year rush**. We’re here to help you move better right now.
**Click below to schedule an appointment with our team.**
Wishing you a happy, healthy, and movement-filled Thanksgiving! 🧡🍂
📞 *410-589-0202*
*Offices in Rehoboth & Ocean Pines *
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