Health and Fitness Tips for Vacation
Vacation is all about rest, relaxation, and recharging—but that doesn’t mean your health and fitness goals have to hit pause. With a little planning and flexibility, you can stay active, eat well, and return home feeling just as strong and energized as when you left (maybe even more so!). Here are some simple, effective ways to stay on track with your health and fitness while enjoying your time away.
Pack the Right Gear
Staying fit starts with preparation. Toss resistance bands, a jump rope, or a set of sliders into your suitcase. They take up almost no space and open the door to dozens of workouts. Don’t forget your workout clothes and sneakers. Having the right gear makes it easier to stay active wherever you are.
Embrace Bodyweight Workouts
No gym? No problem. Bodyweight exercises like squats, lunges, push-ups, planks, and burpees require no equipment and can be done right in your hotel room, on the beach, or in a park. Try creating a quick 20-minute circuit you can do in the morning before heading out for the day.
Explore Actively
One of the best parts of vacation is discovering new places. Make movement part of the adventure: walk or bike instead of driving, hike a scenic trail, swim in the ocean or hotel pool, or take a local dance or yoga class. Sightseeing and staying fit can go hand-in-hand.
Find a Local Gym or Fitness Studio
Most vacation spots have gyms or fitness studios that offer drop-in passes or one-week memberships. This is a great way to keep up with your current exercise routine! It’s also a great opportunity to try out new classes or workouts that aren’t offered at home.
Keep a Routine—But Be Flexible
You don’t need to maintain your full gym schedule while you’re away. Aim for at least 20–30 minutes of movement most days, and adjust based on what’s realistic. Consistency matters more than perfection, and staying active in small ways adds up.
Hydrate Like It’s Your Job
Travel often means sun, heat, salt, and indulgent meals, all of which can dehydrate you. Carry a reusable water bottle and aim to drink water regularly throughout the day. Hydration supports energy levels, digestion, and recovery.
Don’t Sweat Every Bite, But Be Mindful
Yes, enjoy that gelato in Italy or the fish tacos on the beach. It’s part of the experience! But try to balance indulgence with nutrient-rich meals. Choose fruits, vegetables, lean proteins, and whole grains when you can, and listen to your body’s hunger and fullness cues.
Limit Alcohol
I know it might sound crazy to limit alcohol on vacation, but the calories and sugar add up fast! You don’t need to cut it out altogether, but try to limit it when possible. Stick to one drink during happy hour or one drink during dinner. Or if you know that one night you’ll want two drinks, try to skip the alcohol the next day.
Get Quality Sleep
Vacation might mean late nights or changes in time zones, but your body still needs rest to recover and function at its best. Prioritize 7–9 hours of sleep when possible, and sneak in a power nap if you’re short on rest.
Set Small, Realistic Goals
Instead of aiming to “crush it” every day, set vacation-friendly goals like walking 10,000 steps, completing three short workouts during your trip, or staying hydrated. Keeping your goals realistic makes it easier to stick to them and feel successful.
Make Use of Online Options
There are plenty of online exercise options if you have access to the internet during your trip. As long as you have a little space to move around and a reliable device, you can choose from all sorts of digital classes and workouts. And remember, you can take Cornerstone on-the-go since most of our Group Fitness classes are livestreamed!
Bottom Line
Vacation is about enjoyment, but taking care of your body is part of that too. Staying active and mindful while you travel helps you feel your best both during and after your trip. With these tips, you can keep your fitness momentum going without missing out on the fun.
