Don’t Let Holiday Travel Keep You from Working Out
by Melinda Burris

It’s that time again! The holidays are upon us and during this festive but busy season, you may be caught up doing extra errands to find the perfect gift for the special people in your life, busy cleaning and organizing your home in anticipation of visiting friends and family, or preparing to travel to join your loved ones to celebrate the holidays. Time flies quickly, and in the holiday rush, it can be easy to fall out of your consistent workout routine and abandon the healthy diet you have worked so diligently to incorporate into your daily life.

Don’t despair! By committing to refuse to let the healthy routine and progress you have made toward wellness go and by intentionally choosing to participate in healthy activities either with loved ones or while taking a break for some alone time, you can maintain your fitness level and enjoy the holidays!

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Don’t become a vacation couch potato! Rather than sitting around inside with others in your group reminiscing about old times or discussing current endeavors and future goals, take the conversation outside and make sure you get those daily steps in! You will likely find that spending time with relatives and friends is even more enjoyable when you are participating in an activity together. You will be more engaged and can strengthen your existing relationships by bonding over shared pursuits!

Try any of the following:

• Check out local parks, entertainment complexes, museums, historic places, and other opportunities for some fun sightseeing excursions.¹
• Stay on the move and make sure you walk daily.¹
• Keep hydrated by drinking two to three liters of water per day.¹
• If you are staying at a hotel that has an indoor pool (or an outdoor pool if you are staying in a location that is warm even in winter), take advantage of the opportunity to get your daily cardio workout in while simultaneously strengthening your core and upper body muscles.¹
• If you are staying in a popular, warm tourist destination spot, look for places that offer water sports such as kayaking, paddle boarding, windsurfing, water skiing, or snorkeling. Take advantage of the chance to enjoy the local scene and all the area has to offer while keeping your body in motion.¹

If you aren’t a person who enjoys the water, investigate whether the area offers hiking, biking, rock climbing, ziplining, or horseback riding excursions. This is a wonderful way to make memories with loved ones while soaking up the local atmosphere. This is a perfect time to challenge yourself to a form of exercise not readily available where you live or that you simply haven’t tried yet. You may find a new invigorating type of exercise you decide to add to your existing workout routine.

Strength training exercises are your best friend when it comes to exercising on the go because they take little to no gear while keeping your regular exercise routine on track. These exercises are also useful because they can be done anywhere—outside so you can enjoy the sunshine if the weather is good, or inside if it rains or snows. Simply pack one resistance band and you can complete a series of strength exercises including the ones listed below in a matter of minutes!

Remember, begin every workout session by doing five minutes of cardio as a warmup—simple exercises such as jumping jacks, jogging, etc., will get your blood pumping and your body primed for strength training.

7 Strength Building Exercises You Can Easily Do Anywhere

1. Banded Bent-over Row: Start by taking a standing position at the center of the band. Check to make sure your feet are shoulder-width apart. Bend your knees slightly, then hinge forward from your hips and take one end of the band into each of your hands. Keep your back straight and tighten your core. Engage the elbows to pull the band back, bringing the shoulder blades together. Hold the position for a moment and then release the band slowly.² Do four sets of 12.
2. Banded Front Raise: This exercise works both the abs and shoulders. Stand in the center of the band, grasping one end in each hand. Be sure to maintain a straight back and keep your glutes firmly engaged. Squeezing your shoulders, lift your arms until they are parallel to the ground. Tighten your abs to maintain a balanced and aligned position. Slowly, release and let the tension lessen as you return to your original standing position. Repeat.² Do four sets of 12.
3. Dips: This exercise requires you to have something firm to sit on. (A box, step, or something similar will do.) Sit with your feet placed in front of you. Begin with your shoulders down and your arms locked at your sides. Push your elbows back and continue lowering yourself until you feel your shoulders stretch. Push your body back up into your original position. Rest, if necessary, then complete the movement again.² Do four sets of 12.
4. Banded Biceps Curl: Once again, begin by taking a standing position on the center of the band, checking to make sure your feet are shoulder-length apart. Grip one side of the band in each hand. Make sure you keep your elbows close to your body as you pull the band back in a curling motion. Continue pulling until the curled band reaches your shoulder height. Hold the position while squeezing your biceps, and then in a slow, even motion, lower the band to the starting position.² Do four sets of 12.
5. Push-ups: Depending on your fitness level, do a series of plank, knee, or wall push-ups. Do 3 sets, completing 10-15 reps per set.
6. Squats: If you thought being on vacation was going to get you out of doing squats, sorry to disappoint you! Challenge yourself by working to add a jump after each completed squat. Do 3 sets, completing 10-15 reps per set, depending on your fitness level.
7. Lunges: Do 3 sets per leg, remembering to maintain proper posture and body alignment. Complete 10-15 reps per set, depending on your fitness level.

Remember to complete each workout session with a proper cooldown. Concentrate on stretching, paying particular attention to the areas you challenged during your workout.

For those who love yoga or mat Pilates, simply pack a beach towel or if possible, borrow a mat from your host!

References:

1. Joyce, N. 27 August 2021. How to Workout on Holiday.
2. Men’s Health. 22 July 2019. Two Holiday Workouts That Burn Fat and Build Muscle in 15 Minutes.
3. com. (2021). 7 Ways to Get in a Vacation Workout Without Going to the Gym.

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