How to Get Your Exercise in During Vacation
The week is jam packed from when you first awake until your head hits the pillow. Even though you are juggling a high stress job, your children’s activities, household chores and meals you still find time to exercise. You know that exercise is giving you the energy you need to get through your hectic day. So you dedicate a certain amount of time every week to exercise. This is a part of your lifestyle. Exercise is your job that pays you with good health. You know that when you do not exercise you feel more tired and the aches and pains start to pop up out of thin air. Your vacation is time to unwind, but you know that you need to stay active to feel your best. You need to know how to get your exercise in during vacation and not feel like it is your regular work week.
ACSM recommends 150 minutes of moderate-intensity physical activity per week. How can we get 150 minutes in during your vacation? The first question is where are you going on your vacation. If you are going camping you might find it easier to be physically active than if you are going on a cruise.
Low Activity Vacation schedule
Lets plan an exercise schedule for a low activity vacation. Most vacations are between 6-12 days. I am going to use a 7 day vacation for an example.
Day 1 arrival:
You will be arriving to your destination filled with excitement. Once you take your first step into your hotel room you feel like a big weight is lifted off of you. It is finally here, now it is time to relax. You are absorbing your room and planning out in your head where everything is going to be placed. This day I would recommend unpacking and enjoy the moment of arrival. Go to the pool or sit on the deck and just unwind from the travel. Have a healthy meal and get ready for your vacation.
Day 2:
Set a time for a brisk 30 minute walk. This can be done in the morning or evening. What ever works best for your plans for the day. This is vacation so you want to make it feel like it is not work but a part of your vacation. You might say that you walked all day. Keep in mind that you need to increase your heart rate to receive benefits from an exercise program. Grab your spouse and go for a nice brisk walk. Enjoy the view, the conversation and reminisce your life together.
Day 3:
Now you are in vacation mode. It is time to schedule a full body strength training workout for 30 minutes. This can be done using body weight and or resistance bands. Resistance bands are a great piece of equipment to bring on your vacation. They take very little room to pack. There might even be an exercise facility for you to get in your workout. I recommend performing this routine first thing in the morning. If you do this then you do not have to think about it again throughout the day. It is done then you can enjoy the plans for the day.
Day 4:
This day is for a brisk walk. Again what ever time works best for you. You can even break it up into two fifteen minute sessions. One in the morning and one at night.
Day 5:
Strength training for 30 minutes and a 30 minute brisk walk.
Day 6 and day 7 will be to just relax and enjoy the rest of you vacation.
With this plan you can hit the 150 minutes of activity and not have it interfere with your vacation. Of course you can do more if you would like. Keeping physically active will give you great health benefits. Without your health you have nothing. Don’t put your health on vacation. Plan your activity out for the week and enjoy every minute of the time you have away.
Best of health and happiness,
Dave Nevue
