Vacations and holidays are a time for relaxation and indulgence, offering a break from daily routines and an opportunity to explore new places. However, they can also lead to a few common concerns:
What if you could enjoy your vacation while maintaining your health goals? This guide provides practical strategies for staying active and making health-conscious choices during your travels.
Planning before a trip can be essential when it comes to maintaining your wellness pillars throughout your vacation. Research activities and facilities available at your destination, and consider how they align with your fitness goals. Make a list of potential exercises you can incorporate, such as:
Packing workout gear, such as shoes, or even resistance bands if you don’t want to rely on a facility, ensures you have the necessary equipment to sustain your movement routine. Mentally preparing and committing to movement before you depart can help you stay on track while enjoying your time away.
Integrate physical activity into daily plans without spending hours at the gym (unless you love to, of course). If there’s too much friction or your exercise routine is going to throw off your trip itinerary, there’s a higher likelihood of it being skipped. Consider scheduling walks to explore new areas, or choose active excursions such as hiking, kayaking, or cycling tours. Use downtime for quick workouts; a 15-minute session still “counts”, and is beneficial as it can help you maintain momentum over the duration of your trip.
Enjoying local fare doesn’t mean sacrificing your health goals! The key to success here is deploying a moderated approach while not feeling like you’re “missing out.” You can lean on strategies like sharing dishes for variety without committing to large portions, as well as prioritizing meals that incorporate fresh produce, lean proteins, and whole grains but don’t sacrifice on local flavors.
While it's essential to stay active and make healthy choices during your vacation, it's equally important to remember that vacations are about enjoyment and creating cherished memories with loved ones. You don't have to be strict about every meal or workout to a degree that causes you to miss out on special moments. Instead, keep striving for balance—think of this as an “and” scenario, not an “or” scenario. “I can enjoy foods that I like, and commit to sensible portions and walk as much as I can each day.”
Rather than hyper-restriction and white-knuckling your way through your trip, commit to balanced consumption of your favorite dishes. Have a look at the menu prior to leaving for dinner. Sharing dishes with family and friends can be a great way to experience different flavors while keeping portion sizes in check. Savor the moments of indulgence, knowing they are part of the overall experience, without the shame.
Ultimately, your vacation should be a time to disconnect, bond if you’re with others, and bask in the joys that life has to offer. Instead of an “all-or-nothing” mindset of, “I will have a blow-out vacation, and then get back on track when I return home,” your next trip could be the one where you achieve balance and don’t feel like you’ve totally sidelined your health goals.
No gym/equipment, but wanting to stay active on your trip? No problem! Leverage fitness apps that provide exercises and routines suitable for your vacation schedule—if you have a “smart wearable” (like an Apple Watch or a Fitbit), you can find programs you can do with no equipment right in their app. Many additional apps offer quick workouts requiring minimal equipment, making it easier to stay active. GPS-enabled apps can also track outdoor activities, helping you log daily steps. Finally, YouTube can be an invaluable resource for staying active on vacation. Try searching: “exercise ideas with no equipment,” or, “exercise options for my hotel room with no equipment”
Vacations are a chance to try new types of activity, or revisit ones that maybe you haven’t done in quite some time. Consider local activities like hiking, swimming, kayaking, or rock climbing if you want to get active in a way that’s different from how you typically exercise. Or, if you’re a runner, yogi, or even a Crossfit enthusiast, you may want to do a bit of “fitness tourism” whereby you try running with a local group or check out a local yoga studio.
If you return home and find you've gained weight, don't worry; it can be easy to step on the scale and spiral if we let ourselves. The first thing to keep in mind is that if you’ve spent time on a plane or had a long car ride home, there is likely going to be accompanying water retention. By prioritizing hydration once arriving home and recognizing that your body does need to flush out the excess water, you can put the brakes on that “all-or-nothing” thinking we touched on earlier. Additionally, take steps to resume your regular wellness base that you had prior to vacation—you don’t have to jump right back in at 100% if you’re trying to get caught up with life post-trip, but it can be helpful to have a two week roadmap for yourself.
Trust your process and, if you find yourself in a battle, head over to our subReddit to consult our team and other fellas just like you—we’re all here to help!
Adopting a healthy mindset is crucial for enjoying your vacation without guilt. Prioritize balance, set realistic goals, and remain flexible, detaching from the need for perfection each day. Remember, the journey towards health doesn’t exist in a vaccuum, and you can enjoy your well-earned break while maintaining your wellness pillars.
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