Maintaining Fitness While on Holiday: Tips from Your Physiotherapist

Having just been away from home on an overseas holiday for over three weeks, it’s hard to imagine not putting on excessive weight or losing fitness and strength while enjoying all the local cuisines. Let’s face it, when you go away on such a trip, the aim is to unplug from normal routines, savour all the different foods and drinks on offer, and enjoy yourself. So, how do you strike the right balance between having fun and staying active?

Acceptance is Key

First and foremost, accept that your routine will be disrupted and you will lose some fitness. This acceptance is crucial for truly enjoying your holiday. Once you’re okay with this, you can start to see exercise as an opportunity rather than a chore, helping you reduce any fitness losses while still having a great time.

Small Efforts Count

One of my favourite quotes to clients is, “The best exercises are the ones that get done,” meaning something is better than nothing. You don’t need to stick to your perfect workout routine to maintain fitness or strength, but you do need to stay active. Here are some practical ways to incorporate exercise into your holiday:

• Morning Walks: Start your day with a walk. Capture the sunrise, explore the area, and get your steps in early.
• Hotel Room Circuits: Utilize your hotel room for short, high-intensity workouts. Bodyweight exercises like squats, lunges, push-ups, and sit-ups can be very effective.
• Stairs Over Elevators: Whenever possible, take the stairs. This simple choice can significantly increase your daily activity level.
• Walk to Destinations: Opt to walk instead of taking transport for short distances. This not only helps with fitness but also allows you to explore the area more intimately.

Plan Ahead

Without being obsessive, you can plan your holiday with fitness in mind:

• Choose Accommodation Wisely: Book a hotel with a gym or access to nearby fitness facilities.
• Pack Portable Equipment: Resistance bands are lightweight and versatile for strength training.
• Scope Out Exercise Spots: Look for places in your accommodation where you can attach exercise bands or do chin-ups.

Enjoy Your Holiday

Staying active doesn’t mean you can’t enjoy the local cuisine and relax. In fact, staying active can help you feel less guilty about indulging in good food and drinks. Here are some of the things I did to ensure I didn’t come back with major fitness losses:

• Walked and Ran Regularly: I made it a point to walk or run every other day.
• Chose Stairs Over Elevators: Both on land and on a cruise, I consistently took the stairs.
• Fitness Challenges: I did push-up and sit-up challenges with my son.
• Opted for Physical Activity: In places offering stairs instead of a cable car or a donkey, we took the stairs.

Used Available Equipment: Later in the trip, when I had access to an exercise bike, I took full advantage, even though it was an older, creaky model.

By incorporating these tips, you can maintain your fitness levels and still fully enjoy your holiday. Remember, the goal is to stay active in ways that feel fun and engaging, turning exercise into a part of your holiday experience rather than a burdensome task.

Happy holidays and stay active!