How to Fit in Exercise on Holiday (Without Spoiling the Fun)
Holidays are a time to relax, unwind, and occasionally overindulge on cocktails and dessert. But if you’re someone who also values staying active, you might wonder how to squeeze in a workout and exercise on holiday without feeling like you’re sacrificing your holiday.
Keeping up with your fitness routine doesn’t have to involve dragging yourself to a hotel gym at the crack of dawn or missing sightseeing. With a few holiday exercise tips and a sprinkle of creativity, you can strike the perfect balance between chilling out and staying fit, even while travelling.
Here I want to share some easy, no-fuss ways to enjoy exercise on your next holiday, from “travel workouts” to active sightseeing ideas. It’s easier than you think (and you might even have fun doing it).
Why Exercise on Holiday?
Before we get into the tips, it’s worth addressing the “why.” After all, holidays are for taking a break, right? Absolutely! But exercising on holiday isn’t about gruelling gym sessions; it’s simply about moving your body in ways that feel good. Here’s why it’s a great idea:
- Boosts Energy Levels: A workout on holiday can help you fight jet lag and feel more energised for adventures.
- Improves Sleep: Physical activity can help you wind down after a busy day of sightseeing.
- Supports Mental Health: Exercise releases good endorphins, which can help reduce stress and boost your mood, making your holiday even more fun.
- Balances Indulgence: Enjoying the local delicacies guilt-free or enjoying the all-inclusive booze becomes easier when you know you’ve been active.
Exercise on Holiday – Tips That Actually Work
1. Make Movement Part of the Fun
One of the easiest ways to stay active is to incorporate exercise into your day. Gone are the days when working out meant lifting weights in a gloomy hotel gym. Here’s how you can stay moving seamlessly:
- Walking Tours: Skip the taxi or tour bus and explore on foot. Walking at a brisk pace while discovering new sights is an easy way to burn calories.
- Hiking Adventures: If your destination is known for nature, lace up your trainers and hit the hiking trails. You’ll get a workout and stunning views.
- Cycling: Rent a bike and explore towns, beaches, or the countryside, which can be way more fun than a car or public transport.
A 45-minute walk or bike ride can burn around 200-300 calories, depending on your intensity. Plus, you’ll be too distracted by the scenery to notice the effort.
2. Pack Light, Work Smart
Travelling light doesn’t mean skimping on your workout regime. If squeezing in exercise on holiday is important, here’s what to pack:
- Resistance bands (lightweight and versatile for strength training).
- A skipping rope (a quick cardio go-to for small spaces).
- Comfortable shoes for running or walking.
With just these three items, you have an endless variety of workouts on holiday, from quick strength circuits to high-intensity interval training (HIIT).
3. Try Short, Efficient Workouts
You don’t need a dedicated hour to feel the benefits of exercise. A 15-20 minute HIIT session or yoga flow can be just as effective. Try this quick no-gym travel workout, customisable for any fitness level:
- 20 x bodyweight squats
- 15 x push-ups (full or kneeling)
- 30 seconds x plank hold
- 20 x alternating lunges
- 30 seconds x mountain climbers
Repeat the circuit 1-3 times, depending on your energy and time. No equipment? No problem, you can still exercise on holiday! Your body weight is more than enough to give your muscles a solid challenge.
4. Active Travel Days
Think you’re only active if you’re in trainers and gym gear? Think again. Many typical “holiday days” involve lots of movement – no extra effort required:
- Airport Hustle: Opt to walk between terminals rather than using travellators or shuttle carts.
- Beach Days: Paddleboarding, swimming, and even beach volleyball are all sneaky ways to stay active while having a blast.
- City Exploring: Walking through markets, city centres, and museums might add more steps to your day than you realise.
Check your smartwatch step count at the end of the day; you might surprise yourself.
5. Book Active Experiences
Many holiday destinations offer active experiences that don’t feel like a workout but can seriously boost your activity levels. These could include:
- Surfing or paddleboarding lessons
- Kayaking excursions along a coast or river
- Dance classes (salsa in Cuba, maybe?)
- Yoga retreats or group pilates classes
Not only will these add a fun twist to your holiday, but they’ll also create memories far more exciting than yet another lazy cocktail hour on the sunbed.
6. Listen to Your Body
Perhaps the most important tip is this one: listen to your body and adapt. If your energy levels are low after a long travel day, skipping a workout or simply stretching can be wiser than pushing hard. If you’re buzzing with adrenaline after checking into your resort, take a quick jog on the beach. Exercise on holiday should feel enjoyable, not like a chore.
The key is to remain flexible and do what feels right in the moment. Balance is everything.
Bonus Tips to Stay Motivated
- Buddy up! Ask your travel companions to join in with exercise on holiday.
- Reward yourself post-workout with a local treat you’ve been eyeing.
- Track active days with a step counter or fitness app to see your progress.
- Set realistic goals (e.g., “Move for 30 minutes a day”) rather than aiming for perfection.
Make Movement Part of the Memories
Staying active while on holiday doesn’t have to be stressful or complicated. With these holiday exercise tips, you can strike the perfect balance between unwinding and keeping fit, all while making the most of your travels. By incorporating small, fun, and efficient workouts, you’re not just burning calories; you’re having a fun holiday.
And remember, exercise on holiday isn’t about perfection or discipline. It’s about moving your body in ways that feel enjoyable and natural to your adventure-filled days. After all, why settle for just relaxing when you could return home feeling relaxed and energised?
Got a travel workout you swear by? Share it in the comments below, I’d love to hear your favourite ways to stay active while exploring!
