How to Keep Your Fitness and Nutrition In Check When You’re on Holiday

How to Stay Active and Nourished on Vacation (Without Stressing About It)

Holidays are for switching off, slowing down, and enjoying yourself. But that doesn’t mean you can’t take a little care of your body along the way. Whether you’re soaking up the sun, exploring a new city, or catching up on sleep, you can strike a balance between indulgence and nourishment — without turning your trip into a fitness boot camp.

The best part? You’re in charge. A holiday can be a time to loosen the reins — or keep certain routines that make you feel good. Both are valid.

Move Your Body, Your Way

You don’t need a hotel gym or fancy equipment to keep moving. The environment around you is often all you need.

Make the most of cardio: Even 10–15 minutes of jogging in place, jumping jacks, or high knees gets your blood flowing. Studies show that just 11 minutes of cardio a day can lower the risk of heart disease and other conditions.
Pack light equipment: A resistance band fits into any suitcase and gives you more options for strength work.
Think functional: Squats, push-ups, lunges, or a short high-intensity circuit will cover all major muscle groups in under 20 minutes.

💡 Tip: Try to sneak in movement with what you’re already doing — walking along the beach, climbing stairs instead of taking the lift, or joining a local activity like paddle boarding or cycling.

Eating Well Without the Stress

Food is one of the best parts of travelling. And yes, that includes gelato, cocktails, and late-night snacks. But a little awareness can help you feel better throughout your trip:

Explore local produce: Fresh, seasonal fruit and vegetables often taste better when eaten where they’re grown.
Stick to rough mealtimes: Eating at fairly regular intervals supports your energy and helps keep your body clock steady.
Pack a fallback snack: Nuts, seeds, or protein bars are handy if you’re worried about hitting your nutrition targets or just want to avoid getting overly hungry.
Balance indulgence with basics: If one meal is rich or heavy, make the next lighter and plant-forward.

A Simple 20-Minute Hotel Workout

If you want something structured, try this quick session. Do 2–3 sets of 10–12 reps for each move:

Squat: Bodyweight squats, holding a bag for resistance if needed.
Hinge: A hip-hinge (like a Romanian deadlift without weights) to fire up glutes and hamstrings.
Push: Standard push-ups, or modify on knees/wall.
Pull: Prone W — lying on your stomach, arms in a “W” shape, pulling shoulder blades back.

Together, these four movements target strength, stability, and posture in just 20 minutes.

Final Thoughts

Vacations aren’t about perfection. They’re about joy, rest, and experiences that enrich you. If staying active and nourishing your body enhances your trip, lean into it. If what you really need is a break from structure, allow yourself that too.

The most important rule? Enjoy it. Movement and food are there to support you, not stress you.