E ver been afraid that taking time off from fitness to travel could affect your progress?
Whenever we are on vacation, there is always the same crucial question. “Will I get a workout in this vacation?”
Your gut probably says no, and that’s understandable. Burgers and beers are tasty, 8 a.m. jogs are not.
Going on vacation can throw a lot of things in your life out of their routine; including your diet and strength training program.
If you’re on vacation, taking a break from your routine is the whole point. Sticking to your macros in your diet is pretty easy when you’re at home: you can plan your meals out and stock your fridge with plenty of healthy foods.
So given these challenges, how can you balance staying in shape, while also thoroughly enjoying your vacation?
How To Exercise While Having Fun
When people think of vacation, they picture themselves sitting on the beach drinking a pina colada, until the sunsets. There is nothing wrong with this, especially since vacations are meant to be relaxing. But you don’t have to just sit on the beach every single day.
Find a popular trail or hike and do it. Find some beautiful, natural scenery at the place you are visiting like Waterfalls, Volcano’s, Natural Laguna, Natural Hot Springs, or some trails with beautiful flora.
All of these events required a lot of walking, hiking, and of course physical activity.
Not too shabby…Don’t like scenery?
Then book some excursions like Horseback riding, Rappelling, Water Rafting, A Volcano Hike, Kayaking, and some pull-ups on the beach.
Don’t underestimate the power of walking/hiking/swimming or any other physical activity. These experiences will help shape your life and your body.
Should You Diet On Vacation?
Splurging on whatever foods and drinks you desire is a surefire way to gain unwanted weight. These extra pounds can be very difficult to lose. With that said, forcing yourself to be strict with your food will only lead to feelings of deprivation and resentment. So what should you do?
Depending on where you go, the local food could be healthy and tasty. Don’t go abroad to eat cheeseburgers, hotdogs, and french fries. Eat where the locals eat.
The traditional dishes of that country are usually more natural, more nutrient-dense and tastier then what you can get back home.
Follow these four principles:
- Always add a salad to your entrée.
- Eat the natural fruits as dessert, rather than the ice cream.
- Drink water at least 1/3rd of the time.
- Try a full vegetarian meal once or twice a week.
- Bring healthy snacks with you.
Should You Exercise On Vacation?
You will be relieved to hear that the answer is, NO. You should not exercise on vacation. You can go a couple of weeks without exercising, and experience little to no effect on your fitness levels.
It is OK to skip the gym. It is a pretty good idea to take off from the gym for several reasons:
- Physical Recovery
- Mental Recovery
- It Improves Fitness
How to Be in Shape if you can’t work out on Vacation?
Opt for Stairs
Whether in hotels or higher-altitude spots like the Eiffel Tower, leave the elevators behind and climb stairs. Burn calories and feel accomplished when you reach the top! Every step counts in staying healthy.
Just moving your body by taking the stairs instead of the elevator will not only get your heart pumping, but it will also use muscles to keep you feeling and looking strong.
Sight-See in Sneakers
From the magnificent parks to Time Square, and historic landmarks, there’s often no better way than visiting than on foot. Exercising releases endorphins, plus the joy of being on vacation, you will feel incredible all while staying in shape.
Play with the Kids
Relax and sunbathe, but make sure you have some calorie-burning fun with the kids, too. Play in the pool, Go bike riding, Shoot hoops, Pick up seashells on the beach, Play tag in the sand.
Surely, You’ll have as much fun as the little ones.
Plan Movement Opportunities Into Every Day
Is the morning full of standing or very little walking in art museums and cathedrals? After lunch, take off for aerobic adventures. Go for a nice long walk along the park or shore.
You’ll not only get your daily movement and you will have the opportunity to meet locals, see beautiful sites, and explore.
Turn Airline Terminals Into Walking Tracks
Instead of sitting, plug into your favorite music and march up and down the terminal. You can incorporate some walking lunges up and down the terminal as well. Do some squats at your gate and dips on the seats.
Moving your body will fight boredom while waiting for your flight and keep you distracted from all those calorie-filled airport snacks.
Book for Fitness
When booking hotels, choose one with a fitness center and guest passes to nearby gyms. If you can incorporate a morning workout into your vacation routine you will start your day off right. Plus, working out every morning will increase your motivation to eat more healthfully throughout the day.
Break Free – Explore New Possibilities!
Sure, it’s great to know there’s a gym just downstairs from your hotel room, but vacation’s also the time to have some fun! The kids want to hike up a mountain? Lace-up your walking shoes! Are they bound for scuba/snorkeling classes? Join in! Go paddling in river canoes, Learn salsa dancing, Play beach volleyball, Water ski.
Anything that elevates the heart rate and allows you to have fun is a win/win situation.
Find Restaurants Within Walking Distance
Why take a taxi when you can enjoy a leisurely walk in the cool evening air “to and fro” from the restaurant? Plus, “walking after a meal” is a wonderful way to help keep blood sugar levels down.
You can indulge in the delicious local meal guilt-free knowing you are balancing the calorie intake with exercise to burn those calories.
Aim for Fitness-Maintenance
While vacationing, you may not have as much time as you do at home for your regular workout, and that’s okay. Doing even a short workout each day will clear your head and keep the blood flowing.
It doesn’t have to be the most intense or longest workout you’ve ever completed. Just move your body!
Back your Exercise Bands
It’s a convenient way to get some resistance exercises right in your hotel room. You can set up your little circuit training right in your room and hit every body part.
There are fantastic apps on your phone or find a workout video on YouTube. Your very own personal trainer is just a click away.
When you’re on vacation, it’s also important to try and get at least some sleep! You don’t want to come back from vacation feeling like you need another vacation. Getting enough sleep will ensure you have enough energy to live each vacation day to the fullest, without needing to take a midday nap.
Sleep plays a huge role in keeping your body healthy; getting sleep is one of the best ways to stay fit on vacation. And getting enough sleep means you can get up early enough to catch the sunrise!
At the end of the day, a vacation is meant to be enjoyed – so enjoy it! The gym will still be there when you get home, and so will your refrigerator full of fruits and vegetables.