This article discusses strategies for keeping your exercise routine on track while on vacation. Don't let time off from the real world set your fitness goals back.
Time off from work and the stress of life is a necessary part of modern living. Whether you travel abroad or stay close to home, a vacation is essential to recharge your batteries and escape the rat-race, if only for a few days. Part of the joy of a vacation is the break from your regular routine - work less, sleep a little more. However, as is with life, too much of a good thing can potentially have negative consequences.
Perhaps you have experienced the following: You begin your vacation with the best intentions - exercise every day, eat right - and you stick to this plan... for the first day. Then the little devil on your shoulder starts throwing in his two cents. "Hey, I'm on vacation", you say. "I know I said I would stick to my exercise and nutrition plan, but it probably makes more sense to rest my body, and when's the next time I'll have the opportunity to eat from three different buffets per day?"
Don't get me wrong - resting your body is a great thing, especially during a hard training cycle. The problem lies in the potential for broken habits and setbacks in your training and fitness. Think about the setbacks to eating habits and associated weight gain in many Americans during the weeks between Thanksgiving and the New Year. What should only be a few days of indulgence turns into an entire season. This very same pattern can emerge following a vacation. A week or two of exercise routine disruption will quickly extend for months if you are not careful. Most of us can remember the difficulty of climbing back on the workout wagon - you don't want to experience that again. So, what are some things you can do to make sure your time off doesn't set your health back?
1. Pack appropriately - This may seem a little obvious, but to stay fit while on vacation requires a little planning. Bring clothing appropriate for the local weather, and bring enough so dirty shorts don't give you the excuse your subconscious was looking for to get lazy.
2. Set realistic expectations - If your regular workout routine consists of 30 minutes of cardio per day, don't plan your vacation around a 6 mile beach run, followed by yoga and a blast at the local CrossFit gym. You probably won't follow through, and if you do you will almost certainly hurt yourself.
3. Build in flexibility - Give yourself a few options each day for exercise. If you planned a run but can't fit it in, go to plan B and hit the hotel gym for some treadmill intervals or a spin. Even a shortened version of your goal workout will be a good thing.
4. Map the area - Do some research on your vacation spot, especially if you are new to the area. If you are planning on getting some serious miles logged, you would do well to know the local terrain, and if there are any paved running loops or trails nearby. Overseas travel presents its own set of challenges, especially for the runner. This will require additional research. Some destinations are simply not safe enough for an out-of-towner to run wild.
5. Find a partner or group - If you are traveling solo, or will be the only one in your party exercising, consider finding a partner. While not always easy, it can add accountability and safety. Making friends at the hotel gym is a good start - and social media has great potential here.
6. Try something new - My last trip to Austin, TX for a wedding included my first attempt at paddle boarding on the lake. It was an awesome workout and opened my eyes to something new - variety is the spice of life.
7. Choose accommodations accordingly - When choosing a hotel, one of the first things I check are the gym facilities. I like something more than an assortment of too-small, mismatched dumbbells and a broken treadmill. If you are a swimmer, book a hotel with a larger pool - you may not get 25 meters, but even 15 can make for a decent workout (I like drills in a smaller pool).
A little motivation and planning will go a long way to guarantee that your vacation will be both relaxing and productive. Go ahead and eat a little more, perhaps even scale-down your exercise schedule, but keep the habit. You will return to the real world rested, stronger, and on track.
Perhaps you have experienced the following: You begin your vacation with the best intentions - exercise every day, eat right - and you stick to this plan... for the first day. Then the little devil on your shoulder starts throwing in his two cents. "Hey, I'm on vacation", you say. "I know I said I would stick to my exercise and nutrition plan, but it probably makes more sense to rest my body, and when's the next time I'll have the opportunity to eat from three different buffets per day?"
Don't get me wrong - resting your body is a great thing, especially during a hard training cycle. The problem lies in the potential for broken habits and setbacks in your training and fitness. Think about the setbacks to eating habits and associated weight gain in many Americans during the weeks between Thanksgiving and the New Year. What should only be a few days of indulgence turns into an entire season. This very same pattern can emerge following a vacation. A week or two of exercise routine disruption will quickly extend for months if you are not careful. Most of us can remember the difficulty of climbing back on the workout wagon - you don't want to experience that again. So, what are some things you can do to make sure your time off doesn't set your health back?
1. Pack appropriately - This may seem a little obvious, but to stay fit while on vacation requires a little planning. Bring clothing appropriate for the local weather, and bring enough so dirty shorts don't give you the excuse your subconscious was looking for to get lazy.
2. Set realistic expectations - If your regular workout routine consists of 30 minutes of cardio per day, don't plan your vacation around a 6 mile beach run, followed by yoga and a blast at the local CrossFit gym. You probably won't follow through, and if you do you will almost certainly hurt yourself.
3. Build in flexibility - Give yourself a few options each day for exercise. If you planned a run but can't fit it in, go to plan B and hit the hotel gym for some treadmill intervals or a spin. Even a shortened version of your goal workout will be a good thing.
4. Map the area - Do some research on your vacation spot, especially if you are new to the area. If you are planning on getting some serious miles logged, you would do well to know the local terrain, and if there are any paved running loops or trails nearby. Overseas travel presents its own set of challenges, especially for the runner. This will require additional research. Some destinations are simply not safe enough for an out-of-towner to run wild.
5. Find a partner or group - If you are traveling solo, or will be the only one in your party exercising, consider finding a partner. While not always easy, it can add accountability and safety. Making friends at the hotel gym is a good start - and social media has great potential here.
6. Try something new - My last trip to Austin, TX for a wedding included my first attempt at paddle boarding on the lake. It was an awesome workout and opened my eyes to something new - variety is the spice of life.
7. Choose accommodations accordingly - When choosing a hotel, one of the first things I check are the gym facilities. I like something more than an assortment of too-small, mismatched dumbbells and a broken treadmill. If you are a swimmer, book a hotel with a larger pool - you may not get 25 meters, but even 15 can make for a decent workout (I like drills in a smaller pool).
A little motivation and planning will go a long way to guarantee that your vacation will be both relaxing and productive. Go ahead and eat a little more, perhaps even scale-down your exercise schedule, but keep the habit. You will return to the real world rested, stronger, and on track.
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