Sport on vacation: 5 simple exercises to stay fit on the go
- Personal trainer Sia recommends staying active on vacation to reduce stress and improve your mood.
- Depending on your holiday destination, various activities are suitable, such as beach volleyball, jogging, swimming, walking tours or hikes.
- For targeted muscle training, Sia recommends five classic fitness exercises, such as push-ups, sit-ups or planks. You can also use everyday objects to increase the intensity of the exercises.
Vacation: A counterbalance to the stress of everyday life and finally taking time for the things you actually enjoy doing. In addition to exploring a new city or relaxing by the pool, many vacationers also want to do some exercise – or maintain their fitness level. But especially for those who are used to training in the gym, it can be difficult to stay fit on vacation.
We have the Personal Trainer Sia asked what exercises she recommends for exercising on vacation – and what items you can use if you don’t have access to a gym.
How to easily integrate sport into your vacation
For some people, exercising on holiday may sound more like a strain than a relaxation. However, there are some benefits that a little exercise can bring. “Exercising is a great way to reduce stress, keep your body fit and improve your mood,” explains personal trainer Sia. “In addition, exercising on holiday creates a feeling of fulfillment and well-being that is triggered by physical activity.”
The easiest way to exercise on vacation is to do activities that you can integrate into your daily routine. Sia recommends that you tailor your vacation exercise program to your vacation destination. Are you on a beach vacation? Then beach volleyball, jogging or swimming are perfect for training your endurance. During a city trip, walking tours or exploring by bike are ideal for discovering sights and staying fit at the same time. A vacation in the mountains is perfect for building your endurance and muscles with hikes and climbing sessions, says the personal trainer. However: “Here you should seek advice from local experts, especially if you are a layperson.”
You can do these exercises anytime and anywhere
For anyone who doesn’t just want to train their endurance but also specific muscle groups on vacation, Sia recommends five classic fitness exercises that you can do without much effort in any hotel room. Depending on how fit you already are, you can do 10 to 20 repetitions of each exercise and three to five sets each.
- Squats: Stand with your feet hip-width apart, lower your body as if you were sitting down, and then stand up again. This trains your legs and bottom.
- pushups: This classic exercise strengthens the chest, shoulders and arms. Vary the hand position to target different muscle groups.
- Lunges: Take a big step forward and lower your back knee towards the floor. People with knee problems should avoid lunges. Alternatively, you can do an exercise where you stand on one leg, stretch the other leg backwards and bend your upper body forward.
- Sit ups: Lie on your back with your knees bent and lift your upper body. This exercise strengthens the abdominal muscles.
- Plank: Get into a push-up position, keeping your body straight and tightening your stomach and buttocks. Hold this position for 30 seconds to a minute.
To increase the intensity of your fitness program, you can use everyday items that you will certainly have with you on vacation:
- Water bottles are ideal as a replacement for dumbbells to train your biceps and triceps, for example with bicep curls.
- Uses a stable Chair for tricep dips. To do this, sit on the chair and place your hands at hip height so that your fingers point forward. Then slide your bottom off the chair and bend your elbows backwards until your upper arms are at a 90-degree angle to your elbows. Then push yourself back up with your palms until your arms are almost straight. Repeat the exercise 10 to 15 times and in three sets.
- A Hand towel can be used as a resistance band to perform various exercises, such as stretching your tendons or supporting you in strength exercises.
- Fills a Backpack with books or other heavy objects to use as weight, for example during squats or lunges.
Ultimately, don’t stress yourself out about following a specific fitness program while on vacation. “Stick to a routine, but be flexible,” advises Sia. “Plan activities that you enjoy and that can be easily integrated into your daily routine. Also take advantage of the local opportunities – be it the hotel gym, hiking trails or local sports classes.”
But no matter how or where you do your workout, one important thing is: don’t forget to warm up!
