The holidays are the perfect time to connect with family and friends, to enjoy festive foods, and even to make fitness fun.

Below, Alyssa Hornbrook, a physical therapist and certified strength and conditioning specialist at UCHealth SportsMed Clinics in Steamboat Springs and Hayden, shares her tips for “Twelve Days of Fitness” that come in handy year-round.

Work out with (at least) ONE friend: Studies show people exercise 24 percent longer with someone else than alone. And, it can make the workout fly by. “If you’re hiking up a trail with a friend, all of a sudden you’re at the top and you didn’t even think about it,” Hornbrook said.

Take a 10-minute walk TWO times a day: “Walking increases brain firing and makes you a lot more attentive,” Hornbrook said. “A ten-minute loop can change your whole perspective for the day.” One of Hornbrook’s favorites is the “holiday pre-dessert walk” – bundle up as a family and take a short jaunt before cookies and pies are served.

Choose THREE or more go-to activities: Specializing in just one sport can increase risk of overuse injuries, so enjoy several types of activities throughout the year. “Our bodies are more resilient to injuries when we challenge it with a variety of activities,” said Hornbrook.

And when a new season starts, transition slowly. “We get so excited to do our winter activities, we forget that starting too fast can lead to aches and pains,” she said.

Pick FOUR stretches or movements to do during the workday: “Consider movements that include your arms, legs, back and feet, such as squats, arm circles, back extensions and calf stretches,” Hornbook said.

Exercise at least FIVE days a week: Regular exercise decreases the risk of various health issues, from heart disease to depression. Most any movement counts – walking the dog, doing some core work or hitting the dance floor at your office holiday party.

Exercise at SIX a.m.: “There are tons of benefits to working out in the morning,” Hornbrook said. You can kick your metabolism into gear all day and you won’t skip your workout when that afternoon meeting runs long.

Get at least SEVEN hours of sleep each night: Sleep isn’t wasted time; rather, it’s a vital part of your body’s healing and recovery. And you just may dream about sugar plums (or your favorite current-day snack).

Drink at least EIGHT glasses of water a day: Hydration is another key to good health. For some holiday spirit, add whole cranberries and a squeeze of citrus.

NINE in line, straighten that spine: Parental reminders to “stand up straight” are valid, even if they feel like nagging comments.

While you’re driving or riding to holiday gatherings, sit up straight and then adjust your rearview mirror. “If you start to slump, you won’t be able to see behind you,” Hornbrook said.

Take TEN thousand steps a day: That works out to about five miles, which goes a long way towards good health. When streets get icy, find an indoor walking spot, such as your office or a large store (where you can scope out those holiday deals).

Take ELEVEN breaths in one minute: Focused, slow breathing decreases stress and anxiety levels, and can be done on your own or with the help of a mindfulness meditation app. It also gives you the chance to engage with the smells of the season, like pine trees, freshly baked cookies or roasting chestnuts.

Challenge your family to a TWELVE>one circuit. Each person picks an exercise for a certain amount of repetitions, such as 12 squats, 11 jumping jacks, 10 burpees, etc.

Don’t forget Hornbrook’s main tip: have fun. ‘Tis the season, after all.

“You’re probably not going to want to work out if it’s not fun,” Hornbrook said. “But if you find something you love, exercise is a joy and not a task.”

Susan Cunningham writes for UCHealth Yampa Valley Medical Center. She can be reached at cunninghamsbc@gmail.com.