Staying Fit and Healthy on Vacation: Tips for Exercise and Balanced Eating

I recently went home to Chicago for my sister’s college graduation and family fun! I love spending time with my family but I don't get to go home as often as I would like. My family is pretty big, so when I am home, my time is jam-packed with the people I love most, making amazing memories. While I love that, it can also make it challenging to keep up with my workouts and eating healthily. But hey, that’s what vacation is for, right? Going on vacation is a time to relax, explore new places, or reminisce in old ones, and indulge in your favorite cuisines.

Vacations are the perfect example of why it’s so important to make fitness a sustainable LIFESTYLE and not a 30-day challenge. Life happens, good things like vacations or bad things like life drama can get in the way of your workout schedule, but if you have the proper tools, your goals don’t have to be affected. With a bit of planning and a positive mindset, you can enjoy your vacation while staying active and maintaining a balanced diet. Here are some practical tips to help you stay on track.

Staying Active While on Vacation

1. Incorporate Walking and Exploring

One of the easiest ways to stay active on vacation is to walk as much as possible. Walking the family dog, exploring the neighborhood, and sightseeing on foot can add a significant amount of physical activity to your day without feeling like a workout.

Usually, my siblings are also home when I’m in town, so having them help to hold me accountable is great! But it can also mean that I won’t get a lot of alone time, so heading out for a walk or a run around the neighborhood has more than just physical benefits… if you know what I mean.

2. Utilize Hotel Facilities

If you aren’t bunking with family and opt for a hotel, many hotels offer fitness centers, pools, and even fitness classes. Make use of these amenities to squeeze in a quick workout. A 30-minute session in the gym or a few laps in the pool can keep your routine intact. Plus, using the fancy hotel amenities makes you feel so luxurious!

3. Bodyweight Workouts

Ok, if you know me, you know that I definitely don’t believe that you need a gym to stay fit. You can workout literally ANYWHERE, with or without equipment. Bodyweight exercises like push-ups, squats, lunges, and planks are perfect to target your whole body while on vacation. Consider starting your day with a quick 20-30 minute workout in your hotel room or at a nearby park. And if you don’t know where to start or want a fun workout already written for you, try my Body Blast Ebook! It’s filled with a variety of bodyweight workouts to get your heart pumping and body toned. From 30 min AMRAPs, to HIIT circuits, to a creative core workout with a deck of cards, you can stay on track to your fitness goals from anywhere!

4. Adventure Activities

Normally when I head out on vacation, I’m venturing back home to Chicago to see family and for as much as I love Illinois, it’s pretty flat in terms of terrain. But if you venture to places like the west coast, or the east coast you can embrace the adventurous spirit of vacation by trying activities like hiking, biking, kayaking, and paddle-boarding. These are the best kinds of workouts because you have so much fun you don’t even realize you are exercising and you create so many fun memories with family and friends.

5. Stretch and Stay Mobile

I don’t know about you but because vacation can knock me out of my normal movement routine, sometimes I notice that I get pretty stiff or tight in some areas especially after long flights, car rides, or even just sitting for a long time relaxing with family. Making a more conscious effort to stretch more while on vacation helps to maintain flexibility and reduce stiffness. Creating a routine of your own or following along with YouTube videos can guide you through short routines perfect for travel.

Eating a Balanced Diet on Vacation

This is where I usually struggle the most. I eat a more strict diet when I’m at home but when I’m on vacation I want to splurge a little bit. I want to try new things, or experience the nostalgia of my favorite classics. And this is the time to do it! But throwing all your nutrition rules out the window may not be the best idea either, not just for your fitness goals but for your gut and energy. I try to help myself as best as I can by following these tips.

1. Plan Ahead

Research restaurants and food options at your destination before you go. Look for places that offer healthy choices or menus that cater to various dietary preferences. Knowing your options ahead of time can help you make better food decisions.

2. Moderation is Key

Vacation is a time to enjoy new flavors and foods, so don’t deprive yourself. Allow yourself to indulge, but practice moderation. Opt for smaller portions of richer foods and balance them with healthier choices throughout the day.

3. Stay Hydrated

Traveling, especially by air, can lead to dehydration. I always carry a water bottle with me from home that I can fill up in the airport and use on vacation so that I’m not building up a pile of dirty cups in the sink. Because we all know what happens, you have the best intentions when you take out a cup and fill it with water but the second you set it down, it somehow vanishes and you have to grab another. So a refillable water bottle is the way to go. Staying hydrated can help control hunger and prevent overeating, especially on vacation.

4. Healthy Snacking

So with this one, you can do one of two things, either pack healthy snacks for your trip like nuts, seeds, dried fruits, and protein bars. Or you can do what I do which is make a quick and small trip to the grocery store when I get to my destination to make sure that I have some of my favorite healthy snacks to balance out my favorite treats and meals.

5. Balanced Meals

Of course, while on vacation, and really any time, you want to aim for balanced meals that include a mix of protein, healthy fats, and vegetables. For example, starting your day with a hearty breakfast that includes eggs, avocados, and fresh fruit. Or for lunch and dinner, look for grilled or steamed proteins, whole grains, and plenty of vegetables. But at the end of the day just do your best, you are on vacation after all! Enjoy it!

Final Thoughts

Balancing fitness and healthy eating while on vacation is entirely possible with a little effort and planning. Remember that the goal is to enjoy your time away while maintaining your well-being. You may not be able to get to the gym for your normal 1.5-hour session but you can go for a walk with your family. You may not be able to get your protein shake in while on vacation but try to get protein in at every meal. One big thing to remember about vacation is that it is your time to relax and enjoy a little break from your everyday life. Do your best for your fitness goals but never make yourself feel bad for treating yourself! By creating balance on your trips you can return from your adventure feeling rejuvenated and healthy. Embrace the opportunity to explore new environments, try different foods, and create lasting memories. Happy travels!