Keeping your fitness and health goals on track while on holiday isn’t as hard as you may think. While a whole week of relaxing and lying around won’t drastically undo your beach bod, it can break your fitness momentum and healthy mindset. Fitness trainer Melissa Lattari shares six key tips to stay fit while on holiday. These tips are so easy that you can squeeze them into your jam-packed holiday agenda.
1. Get Your Steps In
Lattari reminds us, “Just because you’re on vacation doesn’t mean you need to become a vegetable.” Walking is one of the easiest ways to stay active. A recent study from the University of Sydney shows that even modest increases in physical activity can significantly benefit your health. Matthew Ahmadi, an epidemiologist at the university, states, “The 10,000 mark is a great target to hit, but even if you aren’t able to hit that, still doing any amount of activity to increase your daily steps can go a long way to improving your health and lowering your risk of disease.”
Explore your destination on foot by visiting museums, parks, or simply strolling through the city. If you’re staying in a large hotel or resort, choose stairs over lifts, park further from entrances, and walk to nearby shops.
2. Maintain Balance
A healthy lifestyle should always include finding ways to satisfy your needs in areas that aren’t solely work-related, such as hobbies, health, family, and friends. The best way to get to know the foreign city or country you’re in is through their food, and it would be a shame to visit a country without tasting its cuisine.
Lattari advises, “Treat yourself to your favorite foods” but in moderation. Avoid eating quickly or everything at the buffet in one sitting. Opt for balanced meals, such as pairing a steak with vegetables and healthy sides. Prepare your own mix of healthy daily snacks like fruits, veggies, and nuts. Experts suggest savoring good food leisurely, taking time to taste the flavors, and engaging in conversation.
3. Stay Hydrated
Lattari shares, “I usually aim for 2.5 liters a day, and that’s just to keep my energy levels high and feel healthy.” While a holiday might be a free pass to indulge in alcoholic drinks or flavored beverages, drinking enough water supports a balanced diet and aids digestion. Experts suggest drinking almost 2 liters per day, roughly eight glasses of water. When traveling to a hotter country or during the summer, increase water intake to stay hydrated and reduce the risk of heat stroke.
4. Don’t Skip a 10-Minute Workout
Establishing a workout routine can take years, but a shift in mindset can break your momentum. If your hotel or Airbnb has a gym or roof deck, squeeze in a quick 10-minute workout before heading out. Lattari, who created the SweatnGlow app, often packs her resistance bands and completes a daily 10-minute workout. Even simple activities like walking on the treadmill or in-room yoga stretches can help. Holidays can also be an avenue to discover new fitness routines, such as swimming laps at the hotel pool or joining cruise Zumba classes.
5. Take Your Supplements
“I always bring my supplements to support a healthy gut and prevent inflammation,” says Lattari. Supplements are particularly useful on holiday when we indulge more or don’t reach our ‘five a day’ in favor of new, potentially unhealthier dishes and desserts. Only take supplements that support your deficiencies and solve health problems.
6. Relax
Lastly, Lattari urges her viewers to relax. After all, it is a holiday. “Take your time to unwind — meditate or do a yoga class with a friend,” she recommends. Don’t overthink things and enjoy quality time with friends, family, or even by yourself. Allow yourself to enjoy the break and recharge from daily stresses.
By following these six tips, you can maintain a healthy and balanced lifestyle even while on holiday. Enjoy your time off without compromising your fitness and health goals.