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Exercising on Vacation
Going on vacation doesn’t mean you have to skip your exercise routine. In fact, exercising on vacation is one surefire way to feel strong and healthy when you return home to your normal routine.
In some instances, a little creativity may be needed to squeeze in that exercise on vacation. Or perhaps none will be needed at all as you may find that lugging your suitcases through the airport and then touring some historic sites and museums is more exercise than you’ve had in years.
If your favorite exercise activity is difficult to take part in while traveling, it may be the perfect time to try something new. Here are some ideas:
Research Your Accommodations
Research what is available at your hotel or cruise ship. Many hotels and resorts offer fitness facilities, such as gyms, swimming pools, water aerobics or yoga classes. Take advantage of these amenities during your stay. Some of these workout facilities are well-stocked with equipment while others are more sparse. Simply take advantage of whatever tools they have provided.
Schedule Tennis or Golf
Many areas around the world have public golf courses and tennis courts (or squash, pickle ball, handball, frisbee golf, etc.). Plus, they often rent equipment so you don’t have to lug yours from home. This can be a really fun way to spend a few hours!
Fitness Studios or Facilities
You can also look in advance for fitness studios or facilities (such as climbing gyms or spin classes or pilates studios) in the neighborhood where you are staying. Many facilities will offer guest passes at a reasonable cost.
Lazy Vacation Exercise
Even if you’re going on a “lazy” vacation, you can work in some exercise. Take a walk through a park or on the beach or go for a swim in the pool. Plan active excursions that allow you to explore your vacation destination while getting a light workout.
Easy exercising on a slow-roll vacation can also be a great way to counteract the potential effects of indulgent meals and relaxation.The morning may be the best time, before you start on the all-inclusive tropical drinks.
Stretching is a Great Exercise on Vacation
This is one of the easiest things you can do. From very basic stretches you can do in your seat or in the aisle on an airplane, to full yoga and pilates routines you can do in a hotel room, stretching is one of the easiest exercises to fit in to whatever time and space you have available. Pop this travel exercise mat into your luggage to turn any hotel room or park into a workout space.
Here are three basic stretching exercises that can help improve flexibility and maintain muscle health:
- Hamstring Stretch:
- Stand upright with your feet hip-width apart.
- Extend one leg straight in front of you, toes pointing upward.
- Keep your back straight and hinge at your hips, reaching your hands toward your extended foot.
- Hold the stretch for 15-30 seconds, feeling a gentle pull along the back of your thigh.
- Switch to the other leg and repeat.
- Quadriceps Stretch:
- Stand on one leg and grab your opposite ankle with your hand.
- Gently pull your ankle toward your glutes, keeping your knees together.
- Maintain an upright posture, and if needed, use a wall or support for balance.
- Hold the stretch for 15-30 seconds, feeling a stretch in the front of your thigh.
- Switch to the other leg and repeat.
- Triceps and Shoulder Stretch:
- Extend one arm overhead, bending your elbow so your hand reaches down your upper back.
- With your opposite hand, reach behind your back and try to grasp your fingers or hold a towel.
- Gently pull the top elbow downward while pushing the bottom hand upward, feeling a stretch along the back of your arm and shoulder.
- Hold the stretch for 15-30 seconds, then switch arms and repeat.
Remember to breathe deeply and gently during each stretch, and never push yourself into a painful position. Stretching should be comfortable and should not cause any discomfort or pain. If you’re new to stretching or have any underlying health conditions, consider consulting a healthcare professional before starting a stretching routine.
Calisthenics
Do some basic calisthenics. If you’re used to using gym equipment but don’t have access to it on your trip, basic calisthenics can be a good substitute. Some pushups, toe touches, crunches and lunges can get the blood flowing and help shake off the cobwebs from jet lag. Combined with some stretching, some basic exercises can be a great substitute for the gym workout you may be used to. I’ve stayed in some hotel rooms that don’t have enough room for this, but most do!
A basic calisthenics routine can be an effective way to improve your strength, flexibility, and overall fitness using just your body weight. Here’s a simple routine that targets different muscle groups:
Warm-Up: Start with 5-10 minutes of light cardiovascular exercise (jumping jacks, jogging in place, etc.) to get your blood flowing, your brain engaged and muscles warmed up.
Routine: Perform each exercise for the recommended number of repetitions or time, depending on your fitness level. Rest for 1-2 minutes between each exercise, and complete the entire circuit 2-3 times (or just once and then head to the pool, whichever feels right!).
- Push-Ups:
- 10-15 reps (beginner)
- 15-20 reps (intermediate)
- 20+ reps (advanced)
- Bodyweight Squats:
- 15-20 reps (beginner)
- 20-25 reps (intermediate)
- 25+ reps (advanced)
- Plank:
- 20-30 seconds (beginner)
- 30-45 seconds (intermediate)
- 45-60 seconds (advanced)
- Lunges (alternating legs):
- 10-15 reps per leg (beginner)
- 15-20 reps per leg (intermediate)
- 20+ reps per leg (advanced)
- Bicycle Crunches:
- 10-15 reps per side (beginner)
- 15-20 reps per side (intermediate)
- 20+ reps per side (advanced)
Cool Down: Finish with some gentle stretching to help relax your muscles and improve flexibility. Hold each stretch for 15-30 seconds.
Remember, proper form is crucial to prevent injury and get the most out of your calisthenics routine. Always listen to your body and consult a fitness professional if you’re unsure about your form or intensity.
Portable Exercise Equipment
You can add to your calisthenics routine with portable exercise equipment such as resistance bands or loops, a jump rope or this travel yoga mat.
Portable exercise equipment is compact, lightweight fitness gear designed for convenient workouts on the go. These versatile tools enable users to engage in effective physical activity anytime, anywhere, catering to various fitness levels and preferences.
From resistance bands and collapsible dumbbells that offer full-body strengthening, to compact yoga mats and jump ropes that facilitate cardiovascular workouts and flexibility training, portable exercise equipment empowers individuals to maintain their health and fitness routines whether in a hotel room, or even outdoors, making it an essential companion for those seeking a convenient and versatile approach to staying active.
Exploring on Foot: the Perfect Exercise on Vacation
A lot depends on your destination, but many cities are pedestrian-friendly. There is no better way to get a sense of a place than exploring on foot. Moreover, in cities with good public transportation, the combination of public transportation and walking the ten or twenty minutes from a train stop to a destination can be the perfect time for a brisk walk.
In my experience, walking is also when we find that great local pub or restaurant where we have our most memorable meals.
You can also take a guided walking tour that showcases the history and culture of the place you’re visiting. It’s a fantastic way to learn while staying active.
Break in your shoes before your trip. You don’t need fancy hiking shoes, even if you’re walking several miles, but you do need your shoes to be comfortable and broken in. A classic mistake is to get new walking or hiking shoes for vacation and then have blisters from breaking them in.
Take a walk in the airport during that layover. I logged 3 miles in the Houston airport once while I was killing time. I window-shopped and people-watched the entire international terminal. This is one reason why my carry-on is a backpack. Rolling a wheeled suitcase during exercise isn’t that much fun. It is even easier to get some movement in if you have a travel companion who will watch your carry-on bag while they read or relax so you can walk without additional stuff.
And, Map Apps work pretty much everywhere, so wandering through any new city is pretty simple. It’s hard to get totally lost, even if you don’t speak the local language as long as you have the address of where you are staying.
Swim
If you’re vacationing near water, take advantage of this luxury and go for a swim. Do some research ahead of time to find out if your hotel has a pool or if there is a beach nearby. For those without regular access to a pool, staying at a hotel that has one can be a treat.
Swimming can mean laps but it certainly does not have to! Playing in the water, walking the perimeter of the pool or enjoying a water aerobics class are other fun ways to get exercise in the water.
Swimming is a popular and enjoyable activity for many people while on vacation. Whether you’re at a beach destination, a lake resort, or a hotel with a pool, swimming can provide both relaxation and recreation.
Water Sports
Try water sports like kayaking, paddle boarding, surfing or snorkeling. These activities provide a great workout while enjoying the water. A vacation is the perfect time to try one of these activities for the first time. Just be careful not to overdo it.
There are plenty of non-motorized water sports that can provide lots of fun and enjoyment. Here are some popular options:
- Kayaking: Whether you’re exploring calm lakes or tackling river rapids, kayaking offers a great mix of adventure and relaxation.
- Canoeing: Similar to kayaking but with an open-top boat, canoeing is great for leisurely paddling or even embarking on multi-day trips.
- Stand-Up Paddleboarding (SUP): Standing on a large, stable board and using a paddle, SUP allows you to cruise on calm waters or try your balance on waves.
- Snorkeling: Discover the underwater world by snorkeling in clear, shallow waters, observing marine life and coral reefs.
- Scuba Diving: For a more immersive experience, scuba diving lets you explore deeper waters and see marine ecosystems up close.
- Sailing: Learn to harness the power of the wind as you sail across lakes, bays, or even oceans. Sailing can be both serene and exhilarating.
- Surfing: If you have never tried surfing, take a lesson. It is quite challenging but fun!
- Kiteboarding/Kitesurfing: Combining elements of surfing, wakeboarding, and windsurfing, kiteboarding involves riding a board while being pulled by a large kite.
- Wind Surfing: Ride the waves on a board while holding onto a sail attached to a mast. It’s a great mix of surfing and sailing.
- Rowing: Whether in a rowboat or a racing shell, rowing provides a full-body workout and can be a peaceful way to enjoy the water.
- Floating Yoga: Combine yoga with the tranquility of the water by practicing yoga poses on paddleboards or floating mats.
- Tubing: Hop onto an inflatable tube and let the current or a boat pull you along for a thrilling ride.
- Rafting: For a group adventure, white-water rafting down river rapids can provide an adrenaline rush and team-building experience.
- Water Aerobics: Engage in low-impact exercise routines in the water, which can be both fun and effective for fitness. Lots of resorts host a free class each morning in the outdoor pool.
Remember, the most fun water sport for you will depend on your interests, preferences, and the type of water bodies available in your area. Always prioritize safety by wearing appropriate gear, following guidelines, and being aware of your skill level and the conditions of the water.
Biking is Fun Exercise on Vacation
Rent a bike: Most cities and many tourist destinations offer bicycle rentals. Rent a bike and go for a scenic ride around the area. Not only is it a fun and active way to explore, but it brings you close to the action in a way that riding in a car or bus cannot.
Cycling is the perfect way to explore when distances may be too far for a walk, but when driving and parking a rental care may be a hassle. Some places (like the Netherlands) are very thoroughly designed to accommodate cyclists.
Many tourist destinations will also have bicycle tours available, often with an amazing range of themes. Being led by a knowledgeable local can remove some of the stress of navigating your own route. Electric bikes have made touring by bicycle even more accessible. These bikes are very comfortable and mean that people with a wide range of abilities can cycle together.
Be sure to note which side of the road people drive on where you’re going!
Parks and Trails
Find parks or trails: Research and locate nearby parks, nature reserves or hiking trails. These natural spaces often have designated walking, running and cycling paths. Most big cities have large parks that are great places to get some exercise while seeing where the locals hang out. Sometimes, an epic hike will be one of the highlights of your itinerary, but even on a business trip, a good walk in the park is always welcome.
There are good online guides to trails in different places around the world. One of my husband’s favorites is Great Runs https://greatruns.com. Another is All Trails https://www.alltrails.com, which is more oriented towards hiking and mountain biking.
Stairs
Take the stairs. Instead of using elevators or escalators, opt for the stairs whenever possible. It’s a simple way to add more physical activity to your day. If you’re going to take the elevator or escalator one direction, make it the trip down. Going downstairs is much harder on the knees than going up.
Wear a Pedometer
A pedometer is a device that counts the number of steps a person takes. It is commonly used to track physical activity and measure the distance traveled on foot. Here is a handy FitBit that you can slip on your wrist before you head out for the day.
I am often amazed at how many steps I get in while I’m touring another country, so if step-counters help motivate you, switch yours on. I love to look and see how far we have walked each day!
Packing for Exercise on Vacation
Pack appropriately: Once you have decided what kinds of exercise you think you’ll be getting, pack the right clothing and shoes. Usually, not much extra is needed. Perhaps some specific workout clothing and footwear that can probably fulfill another role as well. Keep it simple.
Quick-dry exercise clothing will dry fast so can be rinsed out after a workout. If you won’t have time for that, bring a plastic bag to separate damp workout clothes and swimsuits in your suitcase. And, don’t forget a sunhat or ball cap for exercising in the sunshine or the rain.
Remember, the goal is to stay active and have fun while on vacation. Choose activities that you enjoy and that align with the destination you’re visiting. And be realistic about your fitness level. You don’t want to be so exhausted you can’t enjoy other activities.
For more info on healthy travel, CLICK HERE.
Live well. Be well.
Laura
