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Work Fitness Into Your Vacation
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A vacation is no excuse to slack off your exercise routine. You may not have access to stair climbers or weight machines, so take advantage of what's available or try something new.
Your next vacation doesn't have to be about eating too much, driving too much, and lying by the pool. It could just as easily be a time to get fit, as well as a time to relax and be pampered.
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When it comes to fitness away from home, a little planning goes a long way, say fitness experts. "It's all about setting goals," says Rob Woodall, an athletic trainer and rehabilitation coordinator in Greensboro, N.C. "Most people don't see their vacation plans including a week at a tennis camp or hiking the Appalachian Trail. Maybe you just want to burn off calories between meals.
If you know what level of exertion you're after, it's not hard to plan a vacation that will include that."
Vacation as Fitness Opportunity
Seeing a vacation as an opportunity to vary your fitness program and try out new exercises can also be important, says Woodall. Many hotels in the U.S. and abroad now have small-scale gyms on the premises or have arrangements with local gyms that allow guests access.
"Ask about what's available when you make reservations," says Susan Arrowsmith of Mary Esther, Fla., who leads bicycle tours for Americans through France and England. "People on bike tours are the kind of people who want to put in 15 to 20 miles per day of biking. That's what they're looking for. But even if you just want to swim laps for 30 minutes a day or use
weight-training equipment to keep fit and feel good, then map that out as part of your vacation plan to make sure your needs are met."
And the benefits of working out while you're on vacation go beyond burning calories. "Workouts that include aerobic exercise are ideal for people on vacation, says Kiku Collins, fitness trainer in New York City. "Running, swimming, jumping rope, even vigorous walking, all these are aerobic exercise, and it is during that type of exercise that your body is making endorphins, which make you feel good and reduce stress. Exercise can help you enjoy your time away and make traveling easier."
Pack for Fitness
What you bring in your suitcase can make all the difference in getting enough exercise when on the road, according to Carol Krocoff, nationally syndicated health columnist and co-author of Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise.
Here are her recommendations for fitness travel:
- Bring workout clothes and shoes, and be sure to bring along a windbreaker or light jacket in case of bad weather.
- Select clothing made of a quick-drying fabric, and bring a small bottle of detergent.
- Always bring a bathing suit, since your hotel may have a swimming pool.
- Take along resistance tubing, which consists of rubber ropes or bands to work muscles without weights, and bring a jump rope for an aerobic workout that you can do nearly anywhere.
- Walk everywhere. One of the best ways to see a new city, particularly in a foreign country, is to walk. Be sure to pack good walking shoes and get advice from locals on the best -- and safest -- places to walk.
- Visit a travel agency specializing in "adventure travel," and sign up for a vacation based on doing a physical activity -- such as biking through the mountains or white-water rafting down a river. Popular options include dude ranches, hiking trips, and inn-to-inn walking tours, led by guides knowledgeable about everything from wildflowers to geology. Many also have a "poop out bus" to pick up those who've had enough.
- Don't be afraid to rest. Regular exercisers may feel guilty if they take even one day off from their routine. But it's important to remember that rest is a critical part of training because it helps your body rebuild after a hard workout. Taking a break from your usual exercise program can help you recharge your batteries and leave you feeling fresh and enthusiastic about jumping back into your activity when you return home.
Ultimately, keep it simple is the best approach, says Collins. Convenience can make what would have been a couch-potato trip into a healthy, fitness-filled adventure. "That's why I like jump ropes and hotel gyms when I'm traveling," she says. "It's easy to get exercise according to what fits with my schedule. If I've got 30 minutes here or there, I can hit the hotel's gym or use my jump rope. I can stay fit and still have fun."
John Casey is a freelance writer based in New York City.
