Vacation time is the best time for so many reasons: new destinations, fun with family and friends, good food, a break from work—we could go on, right? 

But vacation can also be a time when our health habits and exercise routines get thrown out of whack. We talked with Austin Kitteringham, CSCS and FIT Trainer at Spooner Physical Therapy, to get his top tips for staying healthy and fitting in fitness while away from home. 

Tip #1: Do Your Research

Start with the right intentions and have a plan. You probably wouldn’t leave your sightseeing itinerary or that top restaurant reservation to chance; why not include workout plans right along with your other trip planning? 

“My first tip is to assess what your location is like,” Austin says. “Where are you staying? If you are staying in a hotel, does the hotel have a gym? What kind of equipment is in the gym? And if there is no gym or you’re not staying at a hotel, what’s the closest gym in the area? What’s the daily drop-in fee?”

Information about hotel fitness centers can often be gleaned from the hotel website or traveler photos and reviews on TripAdvisor and similar sites. 

If you’re staying in a VRBO or Airbnb, fitness options are sometimes listed along with the amenities or area activities sections. If not, don’t be shy about asking the owner or property manager for their fitness recommendations in the area. They may be able to tell you about their favorite community yoga class or even a great hike nearby.

Tip #2: Plan Your Routine

Once you have a good idea of the available equipment, plan a workout routine—and do it before you leave on your trip. “Come up with a structure based on the equipment and how much time you have available in a given day to allot to exercise,” Austin says. 

A trainer, like Austin, can help if you need ideas or if you don’t feel like you have the expertise to create a workout on your own. “Based on what a client is already doing in training or even in rehab with a physical therapist, we can look at creating a plan and then make sure they’re comfortable doing that workout by doing a mock training session in advance.” 

If there is no facility, come up with an exercise routine that can be done in your hotel room, using hotel stairs, or even outdoors. Austin recommends bodyweight exercises (such as simple squats, lunges or planks), stretching, or even bringing some sort of portable, lightweight workout equipment of your own, like resistance bands. Or buy a gallon of water: “You can do a lot of things with a gallon of water,” as a weight or resistance, Austin says. 

Once you have your routine, put the proper workout clothes and shoes on your packing list, so you’ll be prepared. 

Tip #3: Stay Mobile En Route to Your Destination

Whether you’re traveling by plane or car, it’s important to move anytime you can. If you’re flying, resist the temptation to just make your way to the gate and sit. Instead, take advantage of any down time between security and your flight to squeeze in some activity. “I know most of us just want to sit and wait for our flight, or go get some food, but get out of your chair,” Austin says. “Do some stretches. Go for a walk. Keep moving. It’s all about movement.” 

If you’re driving, get out of the car at regular intervals to move. “The biggest thing is to keep your hips mobile. Stretch your hip flexors, hamstrings and calves. This all helps your lower back stay mobile, as well. Do some twists and side bends for your upper back,” Austin says.

Tip #4: Don’t Sweat It If You Can’t Sweat

Ok, endurance and fitness junkies, listen up: If you’re used to training regularly and are consistently placing high stress on your body, vacation time may be prime time for a much-needed reset. 

Austin recommends factoring your vacation into your training as what he calls “de-load” time.   Plan your build period for the days or weeks leading up to vacation in anticipation of scheduled recovery time while you’re traveling. After vacation, you’ll have renewed physical and mental strength to get back into your favorite activity. 

“The biggest thing is to know that you’ll be ok,” Austin says. “At the end of the day, you’re not going to lose strength or cardiovascular fitness or necessarily gain weight, as long as you watch your diet and activity.”

To stay active, insert active family sessions into your itinerary: play basketball together, go jet-skiing or hiking or rent bikes. In the end, you may end up getting more of a workout than you thought you might, because you’ll be working different muscle groups. 

Tip #5: Don’t forget to hydrate 

Whenever we’re on vacation, we forget to drink water, Austin says, noting that everything in our bodies counts on water. And we may be consuming more salty foods and alcohol than we typically do, which can make it harder to stay hydrated. 

“The biggest time to drink water is first thing in the morning. Your body is most receptive then because we’re dehydrated after sleep. Drink two glasses in the morning before you head out for the day,” Austin says. 

He also recommends drinking adequate water at meals, and choosing hydrating fruits and vegetables whenever possible: watermelon, apples, and salad greens, for example.

Final Takeaway

With a little planning and a lot of intention, it’s possible to stay healthy and active on vacation. 

Need some help creating a workout routine for an upcoming vacation, or if you travel frequently for work or other reasons? We would love to be a resource. Call us to schedule an appointment today.