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10 Tips On How To Stay Fit On Vacation: Your Ultimate Guide

Writer's picture: Dani DipierroDani Dipierro

The holiday season is upon us, and with it comes the allure of festive foods, cozy gatherings, and the opportunity to unwind. However, for many, the holidays also bring concerns about staying fit and maintaining healthy eating habits. Whether you're traveling to a snowy wonderland or basking in the sun on a tropical beach, staying on top of your fitness and nutrition doesn’t have to be daunting. Here’s your ultimate guide on how to stay fit on vacation and how to eat healthy during the holidays while still enjoying every moment.


how to stay fit on vacation

1. Plan Ahead for Success

Before you even set off on your holiday adventure, take some time to plan. Research your destination to identify nearby gyms, running trails, or yoga studios. If you're staying in a hotel, check whether it has a fitness centre. Planning ahead ensures you’re prepared to stay active no matter where you go.

For meals, think about your daily routine. If you’re staying in a place with a kitchen, you can prepare your own healthy meals. If eating out is on the agenda, look up restaurant menus online to find healthier options in advance. Remember, preparation is key to staying on track with both fitness and nutrition goals!

2. Pack Smart

When it comes to staying fit on vacation, your packing choices can make all the difference. Include:

  • Resistance bands: Lightweight and versatile, perfect for strength training anywhere.

  • Travel-sized workout equipment: Consider a jump rope or sliders.

  • Workout clothes: Pack a few comfortable outfits to keep you motivated.

  • Snacks: Bring healthy snacks like nuts, protein bars, or fruit to curb hunger and avoid unhealthy temptations while traveling.

Having the right tools on hand makes it easier to stay committed to your routine.

3. Stay Active During Travel

Long flights or road trips can leave you feeling sluggish. Combat this by incorporating movement whenever possible:

  • At airports, walk around instead of sitting at the gate.

  • On long car rides, schedule breaks for stretching or short walks.

  • Bring a refillable water bottle to stay hydrated and maintain energy levels.

These small adjustments can help you stay energised and ready to dive into your fitness routine once you arrive.

4. Create a Flexible Workout Routine

Vacations often come with unpredictable schedules, so flexibility is crucial. Here are some ideas to help you stay fit:

  • Morning Workouts: Start your day with a 20-30 minute workout. This ensures you get your exercise in before plans take over.

  • Bodyweight Exercises: Push-ups, squats, lunges, and planks require no equipment and can be done anywhere.

  • Outdoor Activities: Hiking, swimming, or even a brisk walk are fun ways to stay active while exploring your destination.

Remember, consistency is more important than intensity. Even 15 minutes of movement a day can make a difference.

5. Make Movement Part of the Fun

One of the best ways to stay active on vacation is by incorporating movement into your holiday activities. Here are some ideas:

  • Explore your destination on foot or by bike.

  • Participate in water sports like kayaking, paddle boarding, or snorkeling.

  • Try a local dance class or cultural activity that involves movement.

  • Organise friendly games like beach volleyball or frisbee with family and friends.

By making fitness fun, you’ll stay active without it feeling like a chore.


how to stay fit on vacation

6. Balance Indulgence with Healthy Choices

The holidays are a time for celebration, and that often includes indulgent foods. However, enjoying holiday treats doesn’t mean abandoning your health goals. Here’s how to eat healthy during the holidays without missing out:

  • Practice Portion Control: Enjoy your favourite holiday foods but in smaller portions.

  • Follow the 80/20 Rule: Aim to make 80% of your meals healthy and leave room for 20% indulgence.

  • Prioritise Protein: Fill your plate with lean proteins like turkey, chicken, or fish to keep you full and satisfied.

  • Include Veggies: Balance your plate with colourful vegetables for added fibre and nutrients.

  • Stay Hydrated: Drinking water throughout the day helps control hunger and keeps you energised.

By being mindful of your choices, you can enjoy holiday meals guilt-free.

7. Avoid Skipping Meals

Skipping meals to save calories for a big dinner or party might seem like a good idea, but it often backfires. Arriving hungry can lead to overeating and poor food choices. Instead, stick to regular meal times and opt for lighter, nutrient-dense meals earlier in the day.

A balanced breakfast with protein, healthy fats, and carbs—like eggs, avocado toast, and fruit—can set a positive tone for the rest of your day.

8. Be Mindful of Alcohol

Holiday celebrations often include festive drinks, but alcohol can quickly derail your health goals. Here’s how to enjoy responsibly:

  • Limit Sugary Cocktails: Choose lower-calorie options like vodka soda, wine, or light beer.

  • Alternate with Water: For every alcoholic drink, have a glass of water to stay hydrated and pace yourself.

  • Set a Limit: Decide in advance how many drinks you’ll have to avoid overindulging.

Moderation is key to enjoying the festivities without compromising your health.

9. Prioritise Sleep

Travel and holiday festivities can disrupt your sleep schedule, but rest is crucial for overall well-being. Aim for 7-9 hours of quality sleep each night to support recovery, energy levels, and decision-making.

To improve your sleep:

  • Stick to a consistent bedtime.

  • Create a calming nighttime routine.

  • Avoid heavy meals, caffeine, and alcohol close to bedtime.

Well-rested individuals are more likely to make healthier choices and stay active.

10. Stay Accountable

Accountability can help you stay committed to your fitness and nutrition goals. Consider these strategies:

  • Travel with a Fitness Buddy: Exercising with a friend or family member keeps you motivated.

  • Set Daily Goals: Whether it’s a step count, workout duration, or water intake, having a target keeps you focused.

  • Track Your Progress: Use a fitness app or journal to log your activities and meals.

  • Reward Yourself: Celebrate small wins to stay motivated. For example, treat yourself to a massage or a new piece of workout gear.

Sharing your goals with others can also provide extra motivation and support.

 

Looking for more? Join our evidence based online coaching and fast track your fitness journey!

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