You might say to yourself that you are going to exercise on vacation. But deep down in your big muscles, you know better. There may be some sweat in your future, but it will most likely be the result of a hot day at the beach or too many cocktails from the night before.
That's why fitness experts say the key to any vacation workout is acceptance—that is, accepting that your workout will be different than normal, and that's okay.
“The key is to focus on how exercise can enhance your vacation experience, giving you more energy, deeper relaxation and the ability to fully appreciate your surroundings,” says trainer Eugenia Hernandez. physical on site National welfarea hotel wellness management company, and Grand Velas Riviera Mayaa luxury all-inclusive resort in Mexico with a renowned fitness program. “In particular, exploring the destination through movement, such as a sunrise walk, an outdoor yoga session, or a swim in the ocean, can be a unique and refreshing experience.”
“Even just a few minutes of daily exercise can improve your mood, aid digestion, and maintain that sense of balance while you relax,” she adds.
Speaking of digestion—and the dreaded holiday bloat that lack of it often inspires—fitness journalist Anthony Roberts suggests walking immediately after finishing a meal. “It also stops you from eating until you can barely move, since you have 20 to 30 minutes of walking ahead of you,” he advises.
For her part, Hernandez recommends gentle yoga poses, like Balasana (child's pose).
or Vakrasana (spinal twist). “Pilates is also great for activating the core without being too strenuous, promoting blood circulation and helping reduce bloating so you feel lighter and more comfortable,” she explains.
A decent hotel gym will get you as close to your usual workouts as possible, but Roberts says you should still lighten the load. “If my standard workout includes three to four sets of eight to twelve reps, my vacation workout includes two to three sets of 15 reps and above. The idea is not to miss days, but also to recognize that a hotel gym is not the ideal place to do as many squats as possible.
If your room is all you have, Hernandez suggests going out to the patio (if you're lucky enough to have one, of course) and treating yourself to a nice view while you move around. All you really need is a mat or towel and a good online exercise class.
Roberts, however, likes to be a little more cocky about things: “I love high-volume push-ups in a hotel room – think something simple like 10 reps, but doing 20 sets over the course of an hour or so . This is a different type of stress than most people are used to. For a quick cardio hit, try 20 seconds of overhead squats with 10 seconds of rest, repeated eight times. Or this same workout but alternating push-ups and overhead squats for each set.
As for the beach, Hernandez says, “Low-impact functional exercises such as planks, lunges and squats work great on the sand.” Plus, a brisk walk along the shore is a wonderful alternative to running: it's easy on your joints while still giving you a good workout and allowing you to soak in the beauty of the ocean. You can even try interval walking, alternating between faster and slower paces, to make it more dynamic.
But again, the most important thing is to remain realistic and be willing to give yourself a well-deserved chance. After all, just as a Sweetgreen salad won't combat a week of poor eating, a few days away from the gym won't do much harm either. “The fitter you are, the more you will lose in two weeks off. Think about it: a boxer who has just reached his peak for a fight is going to lose a lot of that optimal condition with two weeks of complete shutdown,” says Roberts. “But if you're not a world-class athlete and you're just exercising recreationally, expect to gain a few percent of body fat and lose about the same amount of strength.”
But it's far from the end of the world, with your (next) vacation in a few weeks. “You'll get it all back in less time than it took to lose it,” Roberts promises.
