Christmas celebrations often involvesitting for hourson end, with poor posture andeating plenty of potentially unhealthy foods. This can reduce circulation and weaken muscles in the lower body while also contributing to stiffness and fatiguethat’s compounded by festive feasts and alcohol.

Short bursts ofstructured movementcould keep these issues at bay without disrupting the festivities. Personal trainer Leon Bolmeer, owner of Geezers Boxing, shared some “realistic” beginner-friendly drills to stay active during the Christmas period that only take a matter of seconds.

He said: “Just a few minutes of intentional footwork can change how your legs feel, reduce the heaviness from sitting all day, and give you an energy boost. Footwork is a key part of boxing technique.

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"While equipment like skipping ropes or ladders is typically used, beginners can get the same benefits at home or even in a small office space.”

Lateral shuffle

Standing with your feet together, take small steps to the side continuously for 30 seconds. This activates the hips, inner thighs and stabilising muscles affected by prolonged sitting. Bolmeer recommends repeating this five times with 30 seconds of rest in between.

Shuttle step drill

Step forward with your right foot, then your left and then reverse the movement. This raises the heart rate gently while improving blood flow through the calves and ankles. Continue for 60 seconds on and 60 seconds off, repeating five times.

Single-leg hops

Standing on leg, if you’re able, hop forward and backward for 60 seconds, then switch legs and repeat five times each side. This improves balance, strengthens the feet and ankles, and counteracts the instability that develops from too much sitting.

Jump squats

For those with a bit more athletic ability, this quick squat drill engages all the major lower-body muscles and can held reverse stiffness. Start by squatting down and jump up from the this position, landing softly upright.

Bolmeer recommended drilling for 30 seconds followed by 30 seconds of rest for five rounds.

Carioca drill

Similar to the lateral shuffle, this drill involves stepping to the side but instead of just stepping in parallel, move your one foot over and then behind the other. Do this for 60 seconds followed by 30 seconds rest for five rounds to improve hip mobility and coordination.