So you’re ready for that long awaited vacation. Your bags are packed. The itineraries are in stone. The car is ready to go. But the anxiety is brewing in your head. You’re on your fitness journey and you just know a fun and relaxing vacation will literally derail all of your small successes. All of your successes will seemingly vanish in a week’s time.
But no worries. You can execute these 3 tips to maintain your fitness and well being while you’re on a break from your normal routine.
- 1. Choose Going on Foot as Your First Choice
Always pack comfortable shoes and resist the urge to take the nearest bus, train or subway if your destination is within a reasonable distance. Of course you would want to be aware of your surroundings and who you are traveling with to ensure walking is a safe option.
Studies have shown that most people are generally comfortable with walking .25 miles to reach a destination. I say we take it a step further and be willing to walk 3 to 4 times that distance to reach a destination. Your attention to fitness will be enhanced. You will also be amazed how much more enriching your travel experiences will be when you take the initiative to walk more as you soak in your environment.
Look for free (or paid if you wish) walking tours that are located in your travel city.
- While at the airport, try to avoid the walkalator and roll your bags on foot.
- Take a stroll in the airport in between long connections or delays.
Take the stairs. Make a 20-30 minute workout out of a flight of stairs at your hotel or at a nearby landmark/attraction.
Go hiking on a nature trail. I love hiking. Hiking almost fools you into thinking you are not exercising at all. There are no timed drills or reps. You are just purely invested in your environment. If you prefer running, you can scope out some locations for a morning run or even at a nearby beach.
2. Prepare a Workout Routine
Choose a structured workout routine to do every morning or every other morning. Early mornings usually work best to allow plenty of exploration time for the remainder of the day. This workout can be done at your hotel gym or in your bedroom/living area of the place you are staying. Exercises can include crunches, planks, lunges, jumping jacks, calf raises and so on. Other alternatives are HIIT or dance workouts from a chosen YouTube channel. There are tons of free videos on there. You can even vary your workouts in order to target different muscle groups. It’s best to research the exact workout plans you will do ahead of your vacation. This will allow you to be fully prepared and not feeling rushed to choose just anything.
An ideal amount of time to shoot for any exercise routine is about 30 minutes. It’s enough time for your body to be fully engaged and your heart pumping and for you to feel as though you actually accomplished something.
You can also choose excursions that will automatically make you active: walking tours, biking tours, hiking, tubing, etc.
3. Opt to only eating one “unhealthy” meal per day.
You are on vacation and many of the food options will be unhealthy choices because you will be eating out more. And eating out typically means less than healthy food choices.
I am a strong believer in taking in the food culture while on vacation. But don’t eat it all day. Moderation is the key. Limit your intake of dairy and breads since they are typically harder to digest. The last thing you want to be dealing with while on vacation is digestive issues and feelings of sluggishness. The foods you take in will always set up the mood of your day. Make it a goal to avoid eating two bad meals in a row. For example, when I travel to New Orleans, I have a list of foods that I just have to eat. Including a shrimp po boy, beignets, Tastee Doughnuts, at least a bowl or two of gumbo, and a sno ball, just to name a few. To avoid overload on one day, I spread out my must-haves. Every now and then I fall short, and it’s okay. I just make accommodations for the next meal. The key is not deprivation but accommodation.
Use opportunities to cook or prepare some of your daily foods at your accommodations if that is available to you.
Stay hydrated with water and avoid sodas and sugary drinks.
Implementing these tips will remove a lot of guilt from your fitness/health journey while you are away from home. At the end of the day, be kind to yourself and enjoy your travels! And even if you get off track during your vacation, don’t feel guilty, just get back into your routine when you return home.