Holidays are a time to relax, recharge and escape from everyday responsibilities and routines. If you’re a fitness fanatic, a vacation can present a challenge: how to balance rest and fun while maintaining the consistent fitness routine that’s important to you. Whether you’re an avid gym goer or just starting your fitness journey, taking your fitness routine on vacation is not only possible, but it can also be an enjoyable way to make your trip memorable.
In this article, we’ll explore why staying active while on vacation is beneficial, the challenges of maintaining a fitness routine while on vacation, and strategies to overcome these challenges. We will also consider that even elite athletes take breaks. And you might want to too.
Vacation Fitness: Find Benefits and Find Balance
Maintaining your fitness routine on holiday has real benefits; you continue to progress toward your goals while supporting related health benefits (like feeling good and sleeping better). At the same time, there is value in taking some time off to rest and recover. And know that it takes longer than a week or two away from scheduled fitness to see a significant decline in cardiovascular health and muscle strength.
Maintaining your fitness routine on vacation comes with its own set of challenges that you may have to balance, like a packed schedule, the lack of familiar fitness equipment, and how to balance your fitness needs with the preferences of your travel companions. Maintaining a fitness routine while on vacation requires flexibility, creativity and a shift in mindset.
Here are some strategies to help you stay active while enjoying a fun, relaxing and balanced vacation:
1. Set realistic goals
While staying active is important, make enjoying your time away your primary focus. Setting achievable fitness goals, such as 20 minutes of exercise each day or incorporating one active activity into your plans, can help you stay accountable without feeling pressured.
A vacation may not be the best time to launch a new fitness program, especially if you’re just starting to build fitness into your life. Take advantage of the physical activity that is part of your vacation and that makes it fun, like walking through museums or climbing stairs to historical sites. Take that momentum home with you and see if your holiday fitness work sparks enthusiasm for fitness at home.
2. Make your training short and effective
Instead of spending an hour at the gym, aim for a 20-30 minute high-intensity interval training (HIIT) session. Or try a bodyweight circuit including exercises like squats, push-ups and jumping jacks for a full-body workout in no time.
3. Try Supplementary Fitness Work
If you’re thinking about fitness options like stretching or flexibility work, but don’t make time for them at home, your vacation might be a good time to try this supplemental work. Rest and recovery are components of peak athletic performance, and a vacation can be an ideal time to add these valuable but less demanding elements to your program.
4. Pack portable fitness equipment
Pack lightweight, portable fitness equipment like resistance bands, a jump rope, or a yoga mat. Resistance bands, for example, are versatile tools that can provide strength training without the need for weights. A jump rope is an excellent tool for cardio work that can be used almost anywhere.
5. Use your surroundings to stay active
Where you go on holiday can offer unique opportunities for physical activity that doesn’t feel like exercise. If you’re at the beach, go for a swim or try paddleboarding. In a city? Go for a walk or rent a bike. Live like a local by trying fitness classes that interest you.
6. Bite size settings count
Walk instead of taking public transportation or an Uber whenever possible. If you are staying in a hotel with multiple floors, take the stairs instead of the elevator. Add a walk along the coast to a day at the beach. These small efforts add up over the course of your trip, helping you stay active without feeling like you’re taking time away from your vacation.
7. Use fitness apps and online training
If you live somewhere without a gym and want guidance on your workouts, fitness apps and online training can be great resources. If you work with a personal trainer, ask your trainer for three to six simple bodyweight exercises you can do on your own. You can even record these programs on your phone in real time so you stay on track and maintain proper form.
Balancing fitness and relaxation
Ultimately, the goal of taking your fitness routine on vacation is to strike a balance between staying active and enjoying the relaxation and rejuvenation that comes with time away. It’s important to remember that fitness isn’t just about the time you spend in the gym, it’s about staying healthy and active in a way that complements your life. Vacations provide the perfect opportunity to try new activities, explore different ways of moving, and balance fitness with some recovery time.
Staying active on holiday doesn’t have to be a burden – it can enhance your experience, improve your mood and help you return home feeling both refreshed and fit.
