Move Through the Holidays With Greater Ease

By Pedro Bernardy

After more than five decades of martial arts practice, one principle continues to guide my teaching: learn to adapt. We practice maintaining our balance, awareness, and ability to respond as circumstances change.

That principle has a place in everyday life, especially during the holidays.

Travel, family gatherings, and changing schedules can interrupt familiar routines. Give yourself permission to adjust. A shorter practice, a walk, or a few minutes of purposeful movement can help you maintain continuity when your usual schedule becomes difficult.

Bring awareness into everyday movement

My Movement Efficiency Method emphasizes the relationship between alignment, balance, breath, and intention. You can explore that relationship throughout your day.

When you rise from a chair, notice where your feet are positioned and how you bring your weight forward. When you reach for something, notice whether you tighten your shoulders unnecessarily. When you walk, pay attention to your pace and whether you are holding your breath.

These ordinary moments offer opportunities to become a more attentive student of your own movement. Work within a comfortable range and use support when needed.

Make room for enjoyment and recovery

Enjoy the foods and traditions that make the season meaningful. One celebratory meal or missed workout does not erase your efforts. Keep a few familiar routines in place—regular movement, nourishing meals, and time for sleep—and return to them when the day takes an unexpected turn.

Practice adapting with intention

In martial arts, remaining rigid can limit our ability to respond. We learn to recognize what is happening, make an adjustment, and maintain our connection to the task.

Try applying that approach to your schedule. Ask yourself: What can I reasonably practice today? Where am I creating unnecessary effort? What small adjustment would help?

Perhaps today’s practice is simply slowing down enough to notice how you move.

My goal in teaching is to help people develop movement they can carry into daily life: getting up, reaching, turning, walking, and participating with greater confidence. The holidays give us many reasons to value those abilities.

Care for yourself in ways that leave room to enjoy the people around you. Keep learning. Keep moving with intention.

Be well. Stay strong.Pedro

Inspired by “Healthy Habits That Carry You Into the Holidays,” by the IDEA Editorial Staff.