Spring Break is upon us and that means vacations to warmer destinations with family and friends. For a majority, staying active on vacation is not the first thing that comes to mind. Relaxation, food, alcohol, late nights, and too much sun are all too common. Being proactive can go a long way, so here are 5 tips for staying fit to consider when going on vacation.

  1. Airport fitness – When you get to your gate and are waiting to board, stretch, and when you land-stretch. You could be sitting for a long time so focus stretching on the hips, shoulders, pectorals and thoracic spine mobility. If you have a long layover get your steps in by walking from one end of the airport to the other. For increased intensity carry your bags.
  2. Pack gym clothes and shoes – Exercise clothes and shoes have become so light there should be no excuse that they take up too much space in your carry on. Pack 1-2 workout shirts and 1-2 pairs of pants/ shorts and make sure your hotel has laundry. If there is not a laundry facility you could always hand wash your clothes in the tub or sink. Athletic clothing is light and dries quickly so you should be good for the next day’s workout.
  3. Fitness centre recon – Call ahead to fitness centres near your hotel to see what the cost of a day pass is. Many gyms often have a free trial pass you can take advantage of for the day. Ask if they have a drop-in fee for any classes they offer. If the hotel fitness room is your only option, you can get creative with equipment available or see a personal trainer for a plan for while your away. Always have the mindset that something is better than nothing.
  4. 10,000 Steps – Minimize the use of transportation and try to walk to your destination. The daily minimum recommendation is 10,000 steps. You would be surprised how much ground you can cover with two feet and an open day to discover a new city. Incrementally increase the amount of walking you do leading up to your trip to acclimatize your feet and legs. If you do not have a smart device that counts steps, try to get a minimum of 30 minutes of light to moderate activity daily to reach your daily goals.
  5. Eat and drink smart – While traveling and eating out, be mindful of portion sizes in new places. Stay hydrated while in hot destinations. If you are making trips to the all-inclusive bar, make every other stop a top up of water. Fluid replacement must take place before, during and after exercise, especially in warmer climates. Consuming 0.5 L of fluid 2 hours before activity will provide adequate hydration. During activity, you should start drinking before sensing thirst and continue to do so at regular intervals.