How to Stay Active During CNY Without Missing Family Time

GYMSPORTZ PTE LTD | 29 Jan 2026

Chinese New Year (CNY) is a time of reunion, laughter, and tradition. Between feasting on delectable treats, catching up with relatives, and joining in festive activities, it can feel almost impossible to squeeze in a workout. Yet staying active during the celebrations doesn’t have to be daunting or detrimental to your quality family time. With a little planning and creativity, you can strike a balance between movement and merriment that helps you crush your fitness goals while enhancing your energy, mood, and overall enjoyment of the Lunar New Year.

This year, think of physical activity not as a chore that interrupts festivities, but as an opportunity to incorporate movement into the very core of your celebration.

Start The Day With A Purpose

One of the most effective ways to ensure you stay active during CNY is to prioritise your movement first thing in the morning. Early mornings, especially during holiday periods, tend to be quieter and less crowded, offering a peaceful window to focus on yourself before the day’s social engagements begin.

Begin with a simple stretching routine or a short walk around your neighbourhood. Even 10–15 minutes of light activity can boost circulation, fire up your metabolism, and sharpen your focus for the day ahead. If you’re feeling more ambitious, integrate strength moves or follow a quick full-body routine.

For those who regularly train with weights, consider a brief barbell leg workout that targets the major muscle groups in your lower body without requiring excessive time. A focused session of squats, lunges, and hip thrusts can energise your body and leave you feeling accomplished before the festivities kick off.

Turn Family Time Into Active Time

Staying active doesn’t mean you have to retreat from your loved ones. It simply means involving them. Many traditional CNY customs, like visiting relatives, playing games, or even preparing food together, naturally involve movement. Elevate these activities by introducing light physical challenges that are fun and inclusive.

Try suggesting a group walk after lunch. It’s a lovely way to continue the conversation, enjoy the outdoors, and let your food settle. Or, gather everyone for a friendly game of badminton in the yard, a session of table tennis, or a playful dance-off to festive tunes.

Rather than isolating your workout in a separate room, make movement part of the shared experience. By doing so, you’ll strengthen both your relationships and your body, without anyone feeling left out.

Embrace The Festive Energy

Chinese New Year is full of vibrant activity. From lion dances to temple visits, from market strolls to red envelope exchanges, movement is everywhere. Embrace this energetic atmosphere and let it inspire you.

When walking through bustling streets or heritage areas, take in the sights and sounds while maintaining purposeful movement. Notice your posture, engage your core, and increase your step count as you explore. Use staircases instead of escalators where possible. These small choices add up over the course of the day.

Additionally, many CNY customs involve physical activity that can be surprisingly beneficial for health. Helping to prepare family meals, cleaning and decorating the house, or even rearranging furniture can be great ways to stay active without it feeling like a workout.

Make Use Of Short, Efficient Workouts

If your schedule is tight, you don’t need a long session to maintain your fitness. Short, efficient workouts can be just as effective. Think high-intensity interval training (HIIT), mobility circuits, or a classic bodyweight flow you can do in a spare 10–20 minutes.

For example, try combining:

• Squats
• Push-ups
• Planks
• Jumping jacks
• Alternating lunges

Repeat the cycle a few times with minimal rest. You’ll elevate your heart rate, engage multiple muscle groups, and finish before anyone even realises you’re exercising.

If you have gym equipment at home or access to a nearby facility, a focused strength session prior to festivities can set the tone for the day. Just remember to focus on movements that energise you rather than drain you. This isn’t about exhausting yourself; it’s about maintaining balance.

Healthy Eating Doesn’t Have To Be Restrictive

Food is central to Chinese New Year celebrations, and rightly so. From tender steamed fish and sumptuous roasted meats to sweet treats and symbolic dumplings, the spread is part of the joy. However, overeating can leave you feeling sluggish and less inclined to stay active.

Instead of restricting yourself, practise mindful eating. Savour each bite, engage in conversation, and pause between servings. Drinking plenty of water throughout the day also helps with digestion and keeps your energy levels stable.

Incorporate nutrient-rich foods whenever possible. Leafy greens, lean proteins, and colourful vegetables can help balance the indulgent offerings. By nourishing your body thoughtfully, you’ll feel more inclined to move and participate in activities with enthusiasm.

Set Realistic Intentions

During celebrations, it’s important to have realistic expectations of yourself. Setting modest, attainable activity goals can help you stay consistent without feeling pressured.

Rather than aiming for a specific time on the treadmill or an intense training target, focus on simple, meaningful goals such as:

• Taking a walk after every meal
• Doing a short mobility routine before bed
• Engaging in physical play with younger family members

Treat these intentions like part of your celebration rituals rather than obligations. Celebrate the small wins; the extra steps after lunch, the laughter-filled game of catch, the moment of calm during your morning stretch.

Rest And Recovery Are Part Of Activity

Being active isn’t just about movement, it’s also about rest. Chinese New Year can be a busy and emotionally rich time. Valuing recovery will actually help you stay energetic and present throughout the festivities.

Listen to your body. If you feel tired, take a few moments for deep breathing or gentle stretching. A short nap, or simply closing your eyes and enjoying the sounds around you, can revitalise your body and mind.

Balance is key. By honouring both activity and rest, you’ll be better equipped to engage fully in family time, maintain your wellbeing, and avoid burnout.

Reflect And Celebrate Progress

At the end of each day, take a moment to acknowledge what you’ve done to stay active and present. Reflection reinforces positive behaviour and helps you appreciate the effort you’ve put in, even amid celebrations.

Consider jotting down a few notes in a journal or simply sharing with a family member what made you feel good today. Celebrate your achievements, no matter how small. Did you take a longer stroll than usual? Did you involve cousins in a game? Did you choose to enjoy greens alongside delicious feasts? These moments matter.

A Harmonious Balance

Staying active during Chinese New Year doesn’t require sacrificing your time with loved ones or turning every gathering into a workout. With intention, flexibility, and creativity, you can weave meaningful movement into the natural rhythms of celebration.

The key is to make activity enjoyable and harmonious with your holiday traditions. Whether it’s a short stretch in the morning, playful games with family, or mindful post-meal walks, every step supports your wellbeing.

As you celebrate the Year of the Horse, remember that health and happiness go hand in hand. Enjoy your festivities, treasure your moments with family, and move in ways that feel joyful and uplifting.

If you’re looking for inspiration or structured training ideas to keep you active during the holidays and beyond, check out Gymsportz for expert guidance and fitness resources that suit your lifestyle and goals.