It can be really tough to stay active during your holidays. The urge to fly and flop for two weeks can be pretty strong as we so often just need the rest. However, keeping active and making healthy choices can make a big difference in how you feel at the end of your break. Here are eleven top tips for helping you create and sustain those healthy habits whilst travelling.
1. Walk – Walk everywhere
Ever drive past a tiny alleyway or interesting looking building on your travels but you can’t check it out as you’ve already driven past? Problem solved, skip the taxi, bus or car and travel by foot. You will discover so much more about a place on foot. You can indulge your curiosity at every corner. Some of the best travel finds, be it food, local crafts or fabulous people are often found off the main thoroughfare.
Walking around your destination will not only give you a great sense of the place but will help you hit that all-important 10,000 step target. I love my Fitbit activity tracker and am always interested to see how many steps I’ve achieved at the end of a day wandering around a new city. On just one day in Dubrovnik, I managed to clock up 20, 682 steps. I would recommend a fitness tracker to anyone looking to keep tabs on their activity levels.
2. Take the stairs
Climbing flights of stairs can be a great way to get your heart rate up. So, if your room is located on the 9th floor of your hotel hit those stairs. You can always get yourself out of bed early and make a workout out of your hotel’s stairs. Try sprinting up and walking back down for recovery and repeat. This will send your heart rate shooting up and earn you your breakfast.
3. Don’t drink your calories
Need a drink? Grab some water. Fizzy drinks, fruit juice, speciality coffee and energy drinks are packed full of unnecessary sugar. All that excess sugar has to go somewhere. If your body can’t store it as glycogen it is quickly converted to fat for longer-term storage. If you feel thirsty it’s water your body is crying out for.
Holidays can absolutely be a time to chill out and enjoy yourself, however, give a thought to the calories you drink through alcohol consumption. According to the NHS, one pint of 5% beer is 239 calories or one mars bar. Would you really sit and eat five mars bars back to back? A standard glass of wine is about 133 calories or three Jaffa cake biscuits. Yes, I have eaten a whole packet of Jaffa cakes in one sitting, but I definitely didn’t feel good about it afterwards!
I am a big fan of everything in moderation. So, if you can fancy a few drinks in the evening why not increase your activity during the day to help offset any additional intake?
4. Take some simple fitness equipment
Skipping ropes, resistance bands and gliding discs are lightweight and easy to throw in your hand luggage as they don’t take up much space. This means you can get a workout in from the comfort of your hotel room. I would recommend the Pro Box wire speed rope, light durable and super grippy for clammy hands. https://www.pro-box.co.uk/wire-speed-rope-p-781.html.
5. Hotel room HIIT
I think we have all found a new love for online workouts during the pandemic. I have always been a fan of Joe Wicks’ recipe books but now I love starting my day with a quick twenty-minute HIIT. Everyone has twenty minutes, and you don’t need equipment or huge amounts of space. If you don’t believe me, check out The Body Coach 7 days of sweat 2019…7 days of workouts in small hotel rooms.
HIIT workouts are perfect if your hotel doesn’t have a gym or you are on a tight schedule. Twenty minutes of high-intensity interval training will leave you sweaty, out of breath and set up for your day. Give your all for short bursts of activity then catch your breath and go again. This type of training helps sustain an elevated heart rate and is a time-efficient way to burn calories.
For free HIIT workouts check out The Body Coach, Kayla Itsines, Pamela Reif or Chloe Ting on YouTube. All provide lots of free content and give you plenty of choices. If you haven’t got internet access have a go at these three twenty-minute hotel room HIIT’s.
You can download an interval timer from the app store, there are lots of brilliant free options.
HIIT 1. (Work for 30 seconds, rest for 30 seconds) LEGS, BUMS & TUMS
- Glute bridge
- Reverse lunges
- Single leg bicycle crunches
- Sumo squats
- Donkey kicks
- Curtsey lunge
- Side plank (15 seconds on each side)
- Slow mountain climbers
HIIT 2. (Work for 35 seconds, rest for 25 seconds) CARDIO & ABS
- Running on the spot
- Crunches knees raised to 90 degrees
- Climb the rope
- Elbow plank
- Imaginary jump rope
- Flutter kicks
- Star jumps
- Reverse crunches
- Mountain climbers
- Heel taps
HIIT 3. (Work for 40 seconds, rest for 20 seconds) WHOLE BODY WORKOUT
- Mountain climbers
- Bicycle crunches
- Running on the spot
- Shoulder taps from a high plank position
- Jump lunges
- Tricep dips
- Alternating single leg crunches
- Chest to floor burpees
6. Take a walking tour
Without a doubt, this is one of the best ways to familiarise yourself with a new city. Very often you can find a free walking tour or book onto a tour during your stay. This is a fab way to get in the steps without even thinking.
You can always combine a walking tour with a food tour…just in case you need some additional motivation. I would recommend any of the eating Europe food tours. We took the tour through Prague and it was a gorgeous day of walking and eating. We certainly earned our treats that day. https://www.eatingeurope.com/
7. Get active with the locals
Some of the best travel experiences can come from immersing yourself in the local culture. If you’re in South Asia, why not try getting involved with some yoga, take a Flamenco class in Spain or join with some local cricket in India. Between white water rafting in Canada, kayaking on the Rideau Canal, cave swimming on the Croatian coast and learning Bharatnatyam dance in India, I have never regretted getting stuck into activities with local people.
Active experiences can really help you connect with a culture and will enrich your travels as well as burning a few extra calories.
8. Have a good breakfast
This sounds simple but eat a good breakfast. I know the breakfast buffet can be all kinds of tempting with waffles, pancakes and pastries. But, a high protein breakfast will set you up for the day and keep those mid-morning hunger pangs at bay. I would always opt for an omelette, yoghurt and fruit or even egg and beans on toast. Choose something which will keep you tied over until lunch and not leave you flagging at eleven AM. Lots of hotel deals come with breakfast included, make sure you take full advantage.
9. Stay hydrated
Keeping your hydration levels topped up is key. Good hydrations helps your body regulate temperature, aiding digestion, removing waste from the body and can help curb unnecessary snacking throughout the day.
Hydration is hugely important if you are travelling in hot countries and are particularly active during the day. Physical activity and a warm environment can cause dehydration so make sure you’ve got a reusable bottle handy and fill up at any available opportunity.
10. Plan your snacks
The breakfast buffet can be a brilliant time to stock up on some snacks for the day. Very often you’ll be able to snag a couple of pieces of fruit to keep you going. I would recommend packing some trail mix or nuts. These are excellent sources of energy and will keep you feeling full much longer than a quick fix sugar hit.
11. Hit the water
Getting onto the water can bring a whole new perspective to your travels. Whether you swim, kayak, canoe or paddleboard, getting active in the water is a great way to build in physical activity and make some fabulous travel memories.
I would love to know any top tips you have for staying active whilst travelling.
Stay safe & Happy travels