It’s getting on towards back to school. And that means summer is coming to a close. I’m sure many of you (especially if you have littles) are planning for one last hurrah. Whether that happens before the school bells ring again or if you have an epic Labor Day blowout in the works, it’s a valuable time to stop and think about how exercise can fit in to your travel plans.
I say “can fit” for a very important reason. Exercise is something we don’t necessarily want to think about when we are planning a trip or vacation, but I’m all about the subliminal. That word “can” sets you up for success. And here’s the thing, just because your brain is on vacation doesn’t mean your body should be.
Now, to be clear, I am all for the mental health aspects of travel and leisure, so I am by no means suggesting that you absolutely NEED to find a gym or plan on continuing your HIIT workouts as scheduled. Unless that’s your jam, in which case, exercise on with your bad self. What I am suggesting, though, is that you will still benefit from planning to be active during your trip.
Let’s face it, most of us don’t eat as healthfully when we are on vacation. If you are exploring a new city, those restaurants are just begging to be tried. If you are at the beach, greasy, fatty, boardwalk fare will be calling your name. I don’t know about you, but my digestive system always knows when I’m on vacation. And it usually ends with me feeling pretty gross by the time I get home, especially if I haven’t countered that yummy and indulgent fare with some movement.
So, how do you plan for some exercise and activity during a vacation? Well, my first suggestion has to do with looking at the actual length of your trip. If you have a long weekend planned and you are committed to your exercise routine before and after, you’ll probably do just fine by taking a long walk or bike ride or two. And those things are pretty easy to accomplish in most locales and with minimal equipment. For short trips, you just want to keep your body in the habit of moving so that you don’t feel like you need to start over when you return.
If you have a longer trip planned, closer to a week, say, you’ll have to do a bit more planning. Think about your workout routine week to week. How many strength sessions versus cardio time do you typically have? Try to keep the ratio about the same. In other words, if you are doing four strength sessions and two cardio sessions, keep the ratio at 2:1 while you are gone. This way you won’t feel like you have to exercise every single day, but your body will be getting something close to what it knows/wants.
In addition to keeping your body in the habit of moving, the key here is really intensity. To maintain what you have worked for over a relatively short duration (less than 2 weeks), you want to have at least a few workouts at your usual intensity. In other words, if you are a runner and you run four times during the week, plan to have at least two of your vacation workouts be typical of what you might do at home. After that, don’t stress yourself out too much. It is, after all, vacation.
The other thing to be aware of on longer trips is equipment. If you are a strength trainer, you might need to find a gym. Many offer day passes for a small fee. But there are other ways to get strength work in on the road. Pack some handle-less resistance bands (see my recs in the Budget Home Gym). These take up basically no space and take away the stress of needing to find a gym. You can also plan for all body weight strength exercises (and I’ll recommend Fitness Blender yet again if you need help in that arena).
Regardless of the length of your trip, find ways to be active. I enjoy exploring new cities and before the kiddo, I used to travel to conferences with my husband during the summer. While he was doing his thing, I would try to find walking tours. They are available in most of larger cities and can be a great way to not only get the flavor of a place but to get moving. Plus, these create some cool memories. Gotta love that mind-body connection!
If you are at the beach, there are more active things you can do there than I will bore you by listing. Whether you love the water or prefer to stay on land, get up off the beach towel and bike the boardwalk or play catch or go for a swim… Really, you get the idea.
Think outside the typical box, too. If you are able, consider ditching a car and using your legs for transport. Do a bit of research before you go and find a park nearby (then try out some of my Jungle Gym workout). There are also apps to help you find an outdoor boot camp or yoga class led by a professional. Join in for a day. Meet some cool people and check the workout off your list.
Vacations are a much needed break to recharge our mental batteries. But, with a little planning, they don’t need to be the ruination of your hard earned gym time.
Where is your next trip and how will you fit in activity? Tell us in the comments!
Until next time, be well friends!
