How to exercise while on holiday

Resistance bands are easy to pack and can be used for a variety of strength training exercises, Bryant says. A looped band can go just above your knees for hip-strengthening exercises such as clamshells and monster walks, and you can use a longer band with handles for overhead presses and rows, Stephens says. Resistance training can improve muscle strength and cardiovascular health.

Then again, if you can’t realistically see yourself doing a banded workout in your hotel room or on the beach, don’t bother packing them, Valukas says. Bring what you’ll use.

In case you need extra motivation: strength training can help reduce the aches and pains of travel, Stephens says, whether from walking, sitting on airplanes or sleeping on hotel mattresses.

Embrace bite-size routines

If sightseeing or that juicy airport book is demanding most of your time, don’t stress about finding the hours for a long, involved workout. Focus on what you can get done in a few minutes – ideally in the morning, before the fun of the day pulls you away, Carbaugh says. Numerous studies suggest that even short bursts of exercise offer real health benefits.

A short walk or dynamic stretching can help you warm up quickly. Then, try a few sets of simple body weight exercises. Carbaugh suggests 10 to 15 reps of things such as squats with heel raises, pushups with hands on a park bench (or sturdy table) and a dynamic stretch such as downward dog with alternating bent knees. Cool down with some chest openers and lower-body stretches.

For something higher intensity that you can easily do in a hotel room, Valukas says to consider an AMRAP workout, short for “as many rounds as possible”. Set a timer for 15 or 20 minutes and cycle through four reverse lunges on each leg and six dead bugs on each side as many times as you can before the timer goes off.

Focus on recovery and supplemental work

If you often think about stretching or mobility work but never actually make time to do it, a holiday can be a great opportunity to practice – especially if you can pack a small massage ball or borrow a foam roller, Stephens says.

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The same applies to lower-intensity – but still challenging – workouts such as Pilates and yoga, or even just squeezing in some core exercises. These are the things people tend to skip at home, Stephens says, but they’re a great way to keep your body feeling good.

Or give yourself permission to rest

Rest and recovery are an important part of a well-rounded exercise regimen, Valukas says. “We don’t get stronger when we’re lifting; we get stronger while we’re recovering,” he says. “Even athletes have breaks built into their year.”

If you’re anxious about losing the fitness progress you’ve made by taking time off, don’t be, Bryant says. While the effects of a rest from exercise varies based on your age, activity level and overall health, research suggests that it takes longer than a week or two off to see a significant impact on cardiovascular health and muscle strength.

“For a lot of people, that time off can be just what the body needed,” Bryant says.

The New York Times

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