Vacations and holidays are often synonymous with relaxation, indulgent foods, and a break from daily routines. While taking time off to unwind is essential for mental health, maintaining physical activity during travel can significantly benefit your overall well-being. Staying active while on vacation doesn’t require intensive gym sessions; instead, it can be integrated seamlessly into your travel itinerary with a bit of planning and intention.
Why Stay Active on Vacation?
Physical activity is essential for both physical and mental health, and its benefits don’t pause just because you’re on holiday. Regular exercise improves cardiovascular health, supports weight management, and boosts mood by releasing endorphins (Centers for Disease Control and Prevention [CDC], 2022). Staying active during a vacation can also enhance the travel experience by helping combat jet lag, reducing travel-related stress, and increasing energy levels.
Moreover, vacations often involve extended periods of sitting—whether during long flights or lounging at a resort. Prolonged sedentary behavior can lead to stiffness, bloating, and a general sense of lethargy (Dunstan et al., 2012). Incorporating movement into your days can help counteract these effects.
Simple Ways to Stay Active While Traveling
1. Walk Whenever Possible
One of the easiest and most enjoyable ways to stay active on vacation is by walking. Exploring a new city on foot allows you to experience the local culture more intimately. Many destinations offer walking tours or scenic trails that combine sightseeing with exercise. The World Health Organization (WHO, 2020) recommends at least 150 minutes of moderate-intensity aerobic activity per week, and incorporating daily walks can help meet this goal without feeling like a chore.
2. Opt for Active Excursions
Instead of spending your days entirely at the beach or by the pool, consider incorporating activities like hiking, biking, swimming, or kayaking. These kinds of adventures are not only memorable but also serve as excellent forms of exercise. Even casual activities such as paddle boarding or snorkeling can burn calories and engage different muscle groups (Mayo Clinic, 2021).
3. Use Fitness Facilities and Apps
Many hotels and resorts are equipped with fitness centers or offer group classes such as yoga or aqua aerobics. Take advantage of these amenities, even if it’s just for a short workout. If a gym isn’t available, bodyweight exercises like squats, push-ups, and planks can be done in your hotel room. Fitness apps and YouTube workouts are convenient options for guided exercise sessions, even on the go (Gell et al., 2015).
4. Pack Smart
Packing a resistance band, jump rope, or yoga mat can make it easier to squeeze in a workout wherever you are. These portable tools don’t take up much space and can provide a versatile range of exercises to keep your routine interesting and effective.
5. Make It a Group Activity
If you’re traveling with family or friends, suggest group activities that get everyone moving. A morning hike, beach volleyball game, or even a dance session can be fun ways to stay active together. This approach can also help build social bonds while keeping fitness a priority.
Balance Is Key
While staying active is important, vacations are also a time to rest and recharge. The goal isn’t to maintain your usual workout intensity but rather to keep your body moving in enjoyable and sustainable ways. Being flexible with your fitness routine and finding fun, low-pressure ways to stay active can help you return from vacation feeling refreshed rather than sluggish.
Conclusion
Maintaining an active lifestyle while on vacation doesn’t have to be difficult or time-consuming. With thoughtful planning and a mindset focused on enjoyment rather than obligation, you can find creative ways to incorporate movement into your holiday. By walking more, trying new activities, and taking advantage of available resources, you can enhance your travel experience and support your health at the same time.
How We Can Help
Working with exercise professionals, such as kinesiologists or personal trainers in Waterloo, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like YOU reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities into your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
You can learn more about care options through fitness training at CARESPACE.
References
Centers for Disease Control and Prevention. (2022). Benefits of physical activity. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Dunstan, D. W., Howard, B., Healy, G. N., & Owen, N. (2012). Too much sitting – A health hazard. Diabetes Research and Clinical Practice, 97(3), 368–376. https://doi.org/10.1016/j.diabres.2012.03.020
Gell, N. M., Rosenberg, D. E., Demiris, G., LaCroix, A. Z., & Patel, K. V. (2015). Patterns of technology use among older adults with and without disabilities. The Gerontologist, 55(3), 412–421. https://doi.org/10.1093/geront/gnt166
Mayo Clinic. (2021). Exercise for weight loss: Calories burned in 1 hour. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. https://www.who.int/publications/i/item/9789240015128
