So with summer on the horizon, I’m upping the ante with my healthy eating and exercise regime. And recent stats reveal that I’m not alone. With more of us now leading healthier lifestyles, we’re also adopting the view that taking time off on holiday shouldn’t mean giving up healthy living.
According to research by Health and Fitness Travel, one in three of us want to ‘tone up’ on holiday, while nearly one quarter are looking to lose weight.
So the operator has put together 10 simple solutions to keep up the good work so that the benefits will long out last your holiday tan…
1. Travel healthy
Being confined to the cramped conditions and re-circulated air of an aeroplane can have a detrimental effect on our bodies and immune system. Swap boozy beverages for water to stay hydrated and keep your circulation flowing with some simple yoga stretches or a walk round the cabin every hour.
2. Be workout wear prepared
Make it your mission to pack what you need to work out so that you can’t use the fact that you don’t have your trainers as an excuse not to exercise! If suitcase space is an issue, just pack a couple of workout wear options made of lightweight breathable materials that can cope with the heat and can be easily hand washed for re-wear during your trip.
3. Active exploration
Adventure beyond the hotel pool and explore your new surroundings whilst giving a healthy boost to your fitness. Whether you’d rather take in the sites on a leisurely jog or go the distance on a bike ride, ask the concierge for the most picturesque route and discover the beautiful scenery whilst upping your heart rate.
4. Swim for success
A full body workout and great cardiovascular exercise, swimming is a refreshing way to keep active whilst staying cool and is full of health benefits, from muscle toning to reducing stress. Raise the pace from your leisurely bobbing sessions and get your heart pumping by fitting in a few swift lengths.
5. Catch up on sleep
Constantly trying to shake the feeling of being over tired? Holidays are an important time to catch up on lost sleep and allow our bodies time to recover and recharge. Keep in mind that in hot conditions, sleep may be disrupted whilst your body adjusts to the new climate, so avoid the temptation to stay up late every night of your holiday.
6. Eat the right diet for the right holiday
When leaving behind your usual routine, think about fuelling your body with the right nutrition for your trip and not just reverting to the holiday mind-set of overindulgence. If you’re going on a multi activity holiday you’ll need a diet of slow energy releasing carbohydrates to keep up your strength, if you’re relaxing on a spa break, watch your portion sizes and swap foods high in sugar and fat for more fresh fruit and vegetables.
7. Get some Vitamin D
The Vitamin D we get from sunlight allows us to absorb the calcium and phosphate that makes our bones healthy and boosts our immune system. Outside of the peak hours of 11am to 3pm, when the sun is at its hottest, spend 15 minutes a day without sunscreen to get your daily dose of Vitamin D.
8. Use nature as your gym
Make the most of your natural surroundings and embrace the opportunity to get out of the gym and back to nature. Add some resistance to your running on a sandy beach, use the jungle as your own jungle gym or take your workouts to the water with surfing or paddle board yoga and discover muscles you didn’t even know you had.
9. Cool down
If you’re exercising in hot conditions, your body’s core temperature will be elevated. In order to recover effectively from a workout in the heat, bringing your core temperature down is a priority and will help to lessen muscle fatigue. Reducing your core temperature can also help you to recover from the mental fatigue of a session sooner.
10. Make day-to-day changes
Health and fitness is a lifestyle and should be a part of your daily practice no matter where you are in the world. Make small daily changes on your holiday, from taking the stairs rather than the elevator, to swapping an afternoon at the bar for a game of tennis or golf, and reap the rewards when these changes transition to your daily life back at home.