As we hit the midway mark of the summer I, like many of you, am readying to take a long vacation with my family. I am likewise concerned, as you may be, about how to get my workouts done while on vacation. While I am always full of well-intentioned commitments to exercise while on holiday, it may surprise you to know that I too experience a significant drop in my motivation to exercise while enjoying my time off.
So what can we do to maintain our fitness goals while on vacation? My first suggestion is to be okay with not working out. That’s right, I said it’s okay to skip a week. In fact I frame my workouts (my own and for my clients) in 6-week intervals with a mandatory week off before a new routine starts. This allows for complete recovery and rest and readies the muscles for new abuses. I thus, try to time my vacations with that week off, or shift things around to allow for it.
However, it is worth noting that a large percentage of people find they do not gain more body fat while on vacation as they are moving more than they do during a usual work week. Between swimming, walking, hiking, or even dodging through crowds at theme parks, you will likely burn more calories than you do during your average sedentary job. Now of course there’s the extra high-caloric intake that also comes along with vacations – more cocktails, sweets, and fried or exotic foods are common – but again if you’re moving more than usual, you might at least break even.
Depending upon your destination, try to schedule at least one thing per week that is physically different than your norm: i.e., a snorkel trip, a day-long hike or river raft trip, a walking exploration of pyramids or volcanos, or just a family game of beach volleyball. One “excursion” like this can utilize muscles in a way your body isn’t accustomed too, and the caloric burn of that will benefit you greatly.
Another suggestion is for you to reserve 30-minutes every day for focused movement or exercise. If you’re walking/hiking more than usual, take a half hour before bed to stretch your muscles (improvise some yoga or pull up something on YouTube). If your vacation days are more sedentary (just sitting by the pool), then commit to a 30-minute visit to a gym or a class (offered at many resorts or on cruise ships), follow along with a YouTube exercise video on your phone, tablet or laptop, or bring your own resistance bands and attack your muscles in the comfort of your hotel room.
My last piece of advice I can share with my fellow vacationers is this: RELAX. Life for most of us is hectic and stressful and relaxation is a huge component in your body’s ability to stop holding onto excess body fat as well as maintaining a good immune system. So let your brain unwind, don’t eat complete crap, and if possible throw in a few workouts and your vacation will be successful and your fitness goals don’t have to suffer any setbacks.
Now go enjoy that holiday/vacation!