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Here are a few tips, tricks, and techniques for staying on track with your fitness goals while on holiday.
Forget ‘revenge tourism’, we Indians have wholly embraced the post-pandemic idea of travel. Projected statistics for the next five years show an unprecedented growth curve for the tourism industry. Domestic and international tourism is slated to increase by 13.59% annually and the numbers are only going up. While this means great things for the travel and hotel industry, there are other more personal implications at play here. Almost every time we travel, we take several steps backwards in our fitness journeys. This could include letting go of physical and mental health routines that we otherwise might religiously stick to when at home.
The overall experience while travelling seems to be more calories and indulgence and fewer restrictions and exercise. And while there’s no need to rid yourself of all joy while on holiday, we could all benefit from a healthy physical routine while on the road. Now, this does not imply strict diets and gruelling workouts. We understand that you may not be able to follow the same gym plan or daily diet while on holiday, but with a little foresight and planning, you can still stay healthy and in shape. Here are some top tips to stay on track while you travel.
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Your holiday is not the time to start a new fitness regime. If you do not work out every day at home, what makes you think that you will do so while travelling? Keep things practical and your goals manageable instead. If you normally hit the gym thrice a week, then schedule two or three in-room or outdoor workouts when on holiday. By keeping your expectations realistic, there are lesser chances of you giving up on your goals altogether.
The best way to stay active when travelling is also the simplest. Walk. Everywhere. Make sure you pack a good pair of shoes. Slap on that fitness tracker for extra incentive and hit the road. Whether you manage to squeeze in an early morning jog before your work day or include a post-dinner work after your meetings, never underestimate the power of simply moving your body.
If you are on holiday (and not on a work trip), just walk as much as you can – to and from your sightseeing tours, around shopping malls, and up and down the stairs at your hotel. Even if it’s cold, just bundle up and get moving. You will be amazed at how many steps you can rack up each day without it being a chore. No access to a gym does not have to mean the end of your routine, as long as you are open to new ideas and experiences.
In keeping with the idea that any movement is good, try incorporating other activities into your day while travelling. If you can cycle to work, do it. Swim during your lunch break – why not? Add in a round of golf with your business partners over the weekend. You could also play a game of tennis, join a local football match, learn to surf, paddle a canoe, or hike to a waterfall… the possibilities for movement are endless!
If you have a regular workout routine back home that involves lifting weights and hitting the gym machines hard, you may be lost as to how to keep this up when travelling. We have a simple little solution for you – resistance bands. These are lightweight and can be folded into any bag or handbag, and are affordable as well. Now, they may not have the same effect as heavy dumbbells, but they are the next best alternative. Choose a band according to intensity level and use it during a simple hotel workout routine. Even a little resistance goes a long way in increasing your metabolic rate.
Other alternatives that are not only lightweight, but also easy to pack include skipping ropes, ab rollers, and yoga mats.
Speak to your trainer before travelling and have them help plan a workout routine that doesn’t need fancy equipment and heavy weights. Even something as simple as body-weight exercises, such as squats, burpees, push-ups, and running in place can be highly effective. Add in some crunches and planks for the core and you are good.
It is the Internet that eased our lives during the pandemic. Online classes are a boon when travelling. You can find HIIT workouts for hotel rooms, yoga routines while travelling, and meditation mantras to follow daily. There is something for everyone and the best part? It’s mostly free. So do your homework beforehand. Save those YouTube videos and be inspired.
And by packing we don’t mean squeezing in more sightseeing. We are talking about carrying along the proper fitness accessories. These could include things such as a pedometer or fitness watch, a lightweight water bottle, walking shoes, earphones, and workout clothes that dry easily. Many travellers find that just having these items around makes it easier to schedule a workout.
For journeys with long airport layovers, don’t just head straight to the bar or slump on a recliner for the rest of the stop. Many airport lounges have gyms that you can use to workout out all that pent-up energy after your flight. Even if you are not travelling Business or First Class, access to these lounges is possible with a Priority Pass or with certain credit cards. Airports like Changi Airport in Singapore even have a swimming pool – just do your research and remember to pack your swimsuit in your carry-on.
Travelling can be hard for your body and mind. Be kind to yourself and make allowances for jet lag and sleep deprivation. If you are too tired to work out, then don’t. If you have had a heavy meal or one too many drinks, it’s acceptable to take a break. Pushing your body to perform when it can’t, maybe more detrimental than beneficial. Cut yourself some slack. Tomorrow is a new day.
This is not the time for restrictive diets and starving. But it's also easy to find healthier alternatives to junk food and snacks. If you plan, you can prevent bingeing by carrying healthy options, such as nuts, seeds, juice boxes, and protein bars. Meal times can be navigated by studying the menu beforehand – most restaurant menus are available online and planning your meals. Swap your starters and desserts for lighter options and go all out on your mains. In this way, you don’t feel deprived either.
More importantly, drink lots of water. Many times, hunger pangs can be kept at bay with water. Aim for 2 to 3 litres of water every day to keep you hydrated and energised. If you know the water at your destination is not potable, carry a refillable bottle. These simple tricks can help you save money and keep up your energy levels.
Or in other words – be kind to yourself. You may have had a rough day at work. Or an exhausting day of sightseeing and travel. If there are instances when you could not fit in a workout or hit your step target, that is also fine. Experts recommend being consistent 80 per cent of the time rather than 100 per cent. This moderate approach is easier to stick to and does not derail you from your overall progress. Remember, it's what you do over the long term that is more important as compared to a few days of rest here and indulgence there.
We get it – staying motivated while travelling can be difficult. The trick is not to put too much pressure on yourself. That said, this is not the time to let things slide completely either. Remember, falling off the wagon makes it tougher post-holiday to get back on again. This balancing act becomes easier when you don’t overthink it. There’s no point in designing an hour-by-hour plan with strict rules regarding food and exercise. This is probably the easiest way to fail. When travelling or on holiday, learn to go with the flow and mix things up to keep it enjoyable.
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