Working Out on Your Summer Holiday

Holidays are typically associated with relaxation and indulgence so the thought of exercising may feel like it contradicts the purpose of a holiday, but working out on holiday offers many benefits beyond maintaining physical fitness. It can enhance your overall travel experience, improve your mood (yes, we know you’re on holiday so hopefully your mood is great anyway!) and provide a sense of accomplishment. You have more time, you’re more relaxed and you get to work out in the lovely sunshine. Staying active during your holiday also helps to counteract the effects of indulgent meals and alcohol and maintain a balance in your fitness routine, which can make returning to your normal workout routines at home much easier.

Before going on holiday, it’s worth researching the fitness options available at your destination. Check if there’s a gym or nearby fitness facilities. Many hotels now offer gyms and fitness classes such as Zumba, yoga or Pilates. I always book a hotel with a gym and I go most days, even if it’s only for 15 – 30 minutes. You might have seen the odd photo on Facebook of me in my happy place lol 😊) For me, it makes me feel good, increases my energy and gives me the perfect balance of working out, relaxation, good food and drink.

If you don’t have a gym or fitness facility where you are staying, consider taking light fitness equipment with you. Things like resistance bands, skipping ropes or a compact yoga mat are light and won’t take up too much room in your luggage. A simple circuit of squats, lunges, push-ups and sit-ups can be done in your hotel room, providing a good workout that requires no equipment. Try 10 squats, 10 lunges on each leg, 10 push-ups and 10 sit-ups and repeat the circuit 3-5 times. If your hotel has stairs, use them for a quick burst of cardio to get your heart rate up and strengthen your legs. If you are staying near the beach then take advantage of the sand for a different kind of workout. Running on the beach can be more challenging than running on a solid surface. Start with anything from a 5–30-minute run. The sand provides natural resistance, making the workout more challenging. You can also do bodyweight exercises or stretching whilst enjoying the view as you work out.

Focus on your well-being, enjoyment and staying active. Accept that you might not be doing your normal workouts – you are on holiday after all 😊 – so aim for maintaining activity and being consistent rather than striving for peak performance. A walk along the beach, swimming in the pool or sea, a 10-minute stretch or an outdoor yoga class are all great ways to keep active and very beneficial. Think about the benefits of staying active for your mental and physical well-being rather than just for maintaining fitness.

A great way to stay active on holiday is to integrate exercise into your daily activities. Walking or cycling is a great way to explore the local area, keeping you moving whilst experiencing the local culture and scenery.

My favourite way to start the day is to do a quick workout in the morning whether that’s the gym, a quick run, a 10–15-minute bodyweight workout or a stretching routine as this helps me to wake up and sets a positive tone for the day ahead.

You will find that a lot of the things that you do on holiday are active anyway and won’t feel like working out such as walking, swimming and water sports which all provide a good workout whilst allowing you to enjoy your holiday environment.

Holidays can be unpredictable, so it’s important to stay flexible with your workout routine. Instead of a strict schedule look for windows of opportunity to fit in exercise. This could be a quick run before breakfast or a set of bodyweight exercises in your room either before heading out for the day or before getting ready for dinner at night.

Holidays are also a time for relaxation so don’t feel guilty for taking some rest days or enjoying some downtime. Balancing the physical benefits of exercise with the rejuvenating benefits of relaxation can help you return from your holiday feeling refreshed rather than exhausted.

It’s important to maintain a positive attitude towards exercise on holiday. Focus on the benefits and the rewards to both your mental and physical health. Exercise can boost your mood, increase energy levels and help you enjoy your holiday even more. Appreciate any activity that you do and celebrate your efforts to stay active and healthy, no matter how small they may seem. Any level of activity is better than none.

Try the following tips to help you with your workouts on holiday:

Choose activities that you enjoy. You might walk or hire a bike to explore the local area, combining sightseeing with physical activity. Try swimming in the sea, paddleboarding or beach volleyball.
Integrate exercise into every day. Even if you only have 10 minutes, try a stretch routine or a quick jog on the beach to keep you consistent.
Don’t be rigid with working out. Allow flexibility – if something doesn’t work out, it’s ok to skip or modify it. Any activity is better than none so focus on maintaining a level of activity that feels good rather than stressing about not doing enough.
Combine relaxation with activity. Try activities such as yoga, tai chi or stretching to reduce stress and keep active. Enjoy the scenery by taking a leisurely walk on the beach or through the park whilst staying active.

Try our 7-week summer challenge as part of your holiday workouts – they’re short, fun and sure to get your heart rate up!

WEEK 1 – Summer Workout Challenge (youtube.com)

In conclusion, working out on holiday doesn’t have to be stressful. By planning ahead, incorporating exercise into your daily activities, choosing things that you like to do and maintaining a positive and flexible mindset, you can stay active, maintain your fitness and enhance your holiday experience.

Much Love

Caroline & Hannah xx