Going on holiday doesn’t have to mean taking a break from your fitness routine. For me, it’s actually an opportunity to have the time for longer walks, go for a swim or jump on the paddleboard. Whether you’re travelling for leisure or business, staying active during your trip can help you maintain your fitness level and boost your energy. In this blog, we’ll explore travel-friendly workouts that will keep you fit and energised throughout your holiday.
Sightseeing Workouts
Make the most of your holiday by incorporating fitness into your sightseeing adventures. Explore the city or town on foot or by bike. We are heading to Holland this year and we are taking our bikes with us – well, when in Holland! This is going to be a great way to get around, see the sights, keep fit and do our bit for the environment.
It’s amazing how much you see on a bike or when exploring on foot. On our first day exploring London, we racked up 35000 steps, we saw so much and all slept like logs. Climbing stairs in historic landmarks or hills in scenic areas can also provide an excellent workout for your legs and cardiovascular system. I’m from York and occasionally do the tourist thing, I recently walked around the city walls I don’t know the number of steps we climbed and then descended but it was a lot – so my legs told me.
Active Adventures
Engage in active adventures like hiking, kayaking, snorkelling or my favourite paddleboarding if your destination offers such opportunities. On our last holiday in Devon, we all went coasteering. After 2 hours of clambering over rocks, jumping into the sea and then hauling myself back out, I was so tired I could barely get my wetsuit off! Activities like these provide an enjoyable workout and allow you to experience the beauty of your vacation spot in a unique way.
Swimming
Swimming is a great exercise and one that I often only indulge in when I’m on holiday. So if you have access to the sea or a pool then make the most of this low-impact full-body exercise. Interested in the benefits of swimming? Or the Pros and Cons of open water Vs pool swimming?
Yoga and Stretching
Yoga and stretching are not only beneficial for your physical health but also promote relaxation and reduce stress during your travels. Many hotels offer yoga classes, or you can use online resources to follow guided yoga sessions in your room. If you are looking for a recommendation I’ve sent hundreds of patients and friends to Yoga with Adrienne – I love the way she teaches it aligns with how I treat the body. There is also a new video for airport yoga just what you need when you have been travelling. Or take a look at my blog on gentle stretches for back pain
Bodyweight Exercises
Bodyweight exercises are an excellent choice for travellers because they require no equipment and can be done anywhere, whether in your hotel room, a park, or a beach. Include exercises like squats, lunges, push-ups, planks, and burpees in your routine. You can create a circuit by performing each exercise for a set time or a number of reps and repeating the circuit a few times for a quick and effective workout.
Resistance Bands Workouts
Resistance bands are lightweight, portable, and versatile exercise tools that are perfect for travel. They provide resistance to challenge your muscles and can be used for a wide range of exercises, including rows, bicep curls, shoulder presses, and leg lifts. Pack a set of resistance bands in your suitcase, and you’ll have a convenient workout option wherever you go.
Skipping Rope
A skipping rope is a compact and fun workout tool that can elevate your heart rate and provide an excellent cardio workout. Jumping rope can burn calories, improve cardiovascular fitness, and enhance coordination. Find a suitable space, indoors or outdoors, and jump rope for 10-15 minutes for an effective cardio session.
High-Intensity Interval Training (HIIT)
HIIT workouts are efficient and time-saving, making them perfect for busy travellers. Alternate between short bursts of high-intensity exercises and brief rest periods. HIIT can be adapted to your fitness level and provides a challenging workout that keeps your metabolism up long after you’re done. Spend time finding a workout that suits you. The clue is in the name High Intensity – however many people’s bodies will not like high-intensity exercise. Start with the easiest option then build up. You do not want an injury yourself but if you do take a look at my travel-friendly online programs, nor do you want to be struggling with DOMS (delayed onset muscle soreness) on holiday.
Beach Workouts
If you’re near a beach, take advantage of the natural setting for a beach workout. I love the beach – my family not so much so I’m often up early for a beach walk and dip before returning to those still asleep in bed. The soft sand provides an unstable surface that engages more muscles in your legs and core. Try walking or jogging on the sand, doing bodyweight exercises like push-ups and planks, or even enjoying a beachside yoga session to connect with nature and work up a sweat.
Hotel Gym Workouts
Many hotels have fitness centres with cardio machines, free weights, and other workout equipment. Utilise the hotel gym if available, and follow a familiar workout routine or try new exercises to keep your fitness routine fresh.
Conclusion
Listen to your body and choose workouts that suit your fitness level and any physical limitations. Now is not the time to go from zero to hero – unless you want to spend your holiday aching or injured – if the worst does happen help is at hand with my travel-friendly online programs treating pain and injury fast. Staying active on holiday doesn’t have to be a burden; it can be an enjoyable and rewarding part of your travel experience. By maintaining your fitness routine during your trip, you’ll return home feeling refreshed, and energised – you may even avoid the usual holiday weight gain!
Happy holidays.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC
Chartered Physiotherapist Since 2001.
