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working out on vacation

Your Guide to Working Out on Vacation

Jun 08, 2023

Life is busy and chaotic, which is why we plan vacations.  

While on vacation, we want to relax, do nothing, eat good food, and drink nice beverages. The last thing you may think about is working out. While you may look forward to relaxing on vacation, there are many benefits to getting in a workout. 

Why do we think exercise is important, even on vacation? Though some may not qualify exercising as a relaxing activity, working out can help you relax on vacation and when you return.

So, go for a long walk or hike, make time for a short exercise, and get your heart rate high. It will help you enjoy your vacation.


Why Work Out on Vacation?

Here are some tips to keep your fitness on track during vacation and why getting a workout in is important.

Stress Levels

Many people go on a relaxing vacation to reduce their stress. Incorporating a fitness schedule into your vacation helps reduce stress. You are likely getting more sleep with a workout, especially after traveling without quality sleep. More rest means you're not stressed from daily activities when you return from vacation. 

Reduce Stiffness or Tightness

Traveling using means sitting for long periods without being able to change positions as frequently as you might be used to. 

When you travel, you may experience tightness or stiffness as a result of lengthy flights or trips in the car. A long day of travel results in feeling tight or stiff. A workout can help warm up the muscles and help with joint stiffness.

Meet New People

You can meet new people and get great suggestions from locals. 

Drop into a gym or take a local fitness class. You'll be surprised how friendly strangers can be, and you might have just found a hidden gem in the area or save you a big travel headache.

A bonus is if you can get outside! Many cities provide yoga and fitness classes outdoors at local city parks for free or a suggested tip amount, which can easily be sent via Venmo or another payment app. 

Reach Long-Term Goals 

Incorporating a workout on your vacation makes you more likely to reach your long-term health goals.

Of course, we love to eat and drink while traveling. Exercising has always helped us stay on track with our overall health without overindulging.


Quick Exercises to Do on Vacation

While on vacation, you may not have access to the amount of equipment you're used to. However, you should still be able to get a good sweat in. Here are some quick and effective workouts that are ideal for vacation:

Dumbbell Exercises

Most hotel gyms have dumbbells

  • 7-7-7
  • Deadlift
  • Floor Press or Shoulder Press
  • Front Squats
  • Bent Over Rows
  • Cleans
  • Thrusters
  • Carries
  • Lunges

Do Intervals on a Tabata timer

"Tabata" is a workout format that includes 20 seconds of high-intensity exercises followed by 10 seconds of rest. This format can consist of any exercise or workout. 

Consider doing a Tabata running or biking workout, repeating for eight rounds or 4 minutes of fast and effective high-intensity workout.

Choose a bodyweight exercise for a Tabata workout. Consider doing one of the following workouts:

  • Squat
  • Push-ups
  • Burpees

No Equipment Required Workouts

In some cases, you may not have access to gym equipment! Here are a few bodyweight workouts you can do:

  • Bodyweight squats
  • Push-ups
  • Walking lunges
  • Planks
  • One-legged squats

Playground Workouts

Many playgrounds have equipment that can be used for a workout. Here are some common workouts you can do at almost any playground:

  • Tricep dips
  • Pull-ups
  • Alternating step-ups
  • Incline push-ups
  • Inverted rows


What to Bring With You on Vacation

Travel light with these space-saving fitness tools. Here are our favorite fitness tools that are easy to pack and travel with and have dual purposes.

  • lacrosse ball: to use as a replacement for a foam roller
  • water bottle: to stay hydrated and to use as a portable foam roller to mobilize sticky tissues
  • Bands: mini for strength or for pull up bands for mobilizations 


In Closing: Exercise On Vacation

Getting in a sweat during your vacation can be helpful for many reasons. It doesn't have to be long or intense.

Have any more questions? You can contact the experienced Las Vegas physical therapists at White Wong PT for more information.

Looking for ways to maximize your recovery?

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