This past holiday weekend I took a few days off to enjoy four days in San Diego. As I was eating and walking my way through the city, I was thinking about how hard it is to stay healthy on vacation.
For me, and I’m guessing for many others, vacation mindset means taking a break from exercise, healthy eating, and our daily health routine in general.
But when you truly live a healthy lifestyle, you start to notice the effects of an extra large meal or no exercise almost immediately. Living unhealthy feels icky when you’re aware day in and day out of how you’re really feeling. And no one wants to feel sick on vacation.
This poses a problem – how do you stay healthy on vacation when you’re mind is taking a break? And if you’re mind is taking a break and you fall into “unhealthy” or not so normal ways, how do you enjoy your vacation without feeling sick?
Here are some ideas for staying healthy without having to go to the gym or restrict yourself from the indulgences that make vacation awesome. I may enjoy healthy living, but I also really love cupcakes and ice cream.
Most of the suggestions below pertain to vacations in resort-style towns, tropical locations, oceans and beaches, but many of them apply to other locales as well. When I think vacation, I think beach 🙂
**Bonus: Most of these ideas will help you save money too!**
Ideas for getting in a workout without hitting the gym
1. Take advantage of short online workouts (20 minutes or less)
My current favorites are the 10-minute workout videos on Barre3. Barre3 combines yoga, pilates, and barre work to give you a total body workout. Props are optional. I’ve also got a lot of short yoga videos on my Youtube channel. When you commit to just 1o minutes, you don’t have to think too hard about when you’ll fit it in.
2. Swim, for real
If you’re at a resort or at the beach, take some time to actually swim. That doesn’t mean get in the pool and stand there. Pick a stroke and go. Race with your kids, friends, or family.
3. Do action-oriented activities
Instead of going on a dolphin-watching cruise, consider kayaking, stand-up paddleboarding, water skiing, etc. You’ll still be in the water and you might even see dolphins.
4. Walk as much as you can
At the resort my family stays at in Hilton Head Island, South Carolina, there’s a golf cart that will pick you up and drop you off at the beach. Just walk.
5. Check out the local yoga scene
Many yoga studios offer your first class for free. It’s always fun to check out the yoga scene in a new city. Get out of your comfort zone, try a new style, and experience a different teacher. A quick google search of “CITY NAME” yoga will get you started.
6. Rent bikes
Have you ever tried to ride your bike on the beach? It’s hard. If it’s too far to walk, get on a bike. The bike ride across the San Francisco bridge is especially fun, if you happen to be there sometime soon.
7. Go on a hike
If mountains are more your thing, start going uphill.
8. Take the stairs
No elevators unless you absolutely have to. Got luggage? Carry it. Got nothing? You’ve got not excuse.
9. Sweat
And by sweat I mean sweat because you’re working, not because you’re lying on the beach in the sun.
10. Try water aerobics
Sounds silly and for old people, I know, but it’s actually a great low-impact workout and it’s not easy. Take advantage of the free exercise classes resorts offer and you might find a new routine to incorporate into your long-term fitness plan.
11. Explore
Wander aimlessly. Keep walking!
12. Go scuba diving or snorkeling
A great way to enjoy nature, see something new, and get your body moving!
13. Surf
Or Boogie board. Or body-surf. Running into the ocean through crashing waves works the legs. You’ll inadvertently use your core when you’re bracing your body against a wall of water as well.
14. Run on the beach
If you like to run, why not get a run in on the beach? Running in sand works your legs differently and there’s something about waves crashing that makes running more tolerable.
15. Take long walks on the beach
If running isn’t your thing, take a walk instead. Look for sea shells and squat to pick them up instead of bending over.
16. Build a sand castle
Have you ever tried to dig a serious hole? Invest in a quality shovel at the local hardware store. Compete with your friends and family to make it a family affair. Let it take hours. Get your hands dirty. Be creative!
Ideas for keeping your diet clean without being on a diet
17. Pack healthy snacks
Plan ahead and make your favorite healthy snacks before you leave. Make your own granola bars, raw truffles, or trail mix and carry it with you everywhere in case you get hungry on the go.
18. Choose accommodations that will allow you to cook at home
At the very least, make sure your hotel room has a fridge to store snacks or leftovers. I like to look at AirBnB when I travel to see if there are any options that fit my itinerary. Oftentimes you can find entire apartments, condos, or even homes with a fully equipped kitchen in good locations for a fraction of the price of a resort or hotel room.
19. Go grocery shopping
The first thing my family does when we get to Hilton Head is go grocery shopping at the local Piggly Wiggly. (I love the south!) You don’t have to cook all your meals, but even just cooking a couple (if you have access to a kitchen) will save you calories and regret.
20. Spend time at the local farmers market
Immerse yourself in local culture by spending some time at the farmer’s market. This is a great place to pick up some of those healthy snacks and a great way to get to know what’s in season where you are.
21. Have a picnic
Rather than go out for lunch, grab something at the farmer’s market or grocery store and enjoy a meal in the park. Picnics are a great time for people-watching, Frisbee, and enjoying a meal like the locals.
22. Check out the truly local, healthy restaurants
Many destinations have at least one healthy, organic restaurant these days. Find that place. While eating local is great, beware of “local” meaning fried barbecue with extra butter. Look for local healthy. Hopefully you’ll get a twist on the local favorites without the fried and butter.
23. Share
To control portion sizes when you do go out, consider sharing an entree. My boyfriend and I recently went to a restaurant where the portions were so large, we got three additional meals out of one breakfast.
24. Drink lots of water
One of the must-packs on your list should include your favorite reusable water bottle. Fill it up as much as possible and keep it with you always. I’ve got a carabiner on my purse to hook my water bottle on so it’s easy to transport.
25. Take advantage of the local fresh fruit
Are you in a tropical location that grows bananas, mangos, pineapple, or coconuts? Get yourself some fresh fruit and enjoy it for breakfast or a snack.
Ideas for nourishing your soul without missing out on any of the fun
26. Give yourself plenty of time
Plan a buffer day before and after your trip. At the very least, give yourself a full afternoon to prepare and recover so you’re not rushing around or feeling stressed about getting back into the swing of things. Make it a priority to plan your flights so that you have enough time in between layovers to eliminate stress.
27. Meditate to start your morning
Sit in silence and breathe. Even just five minutes is a great way to start the day refreshed and ready to relax. Check out some of my meditation videos for inspiration.
28. Unplug completely
Turn off your phone. Shut the computer. Read a real book. Give yourself at least one day sans tech.
29. Sleep
Pay off some of your sleep debt. If you’re tired and you want to take a nap, take a nap. Sleep in. Go to bed early. Listen to your body. You’ve got time and nowhere to be.
30. Go with the flow
When things don’t go as planned or you don’t get what you want, don’t sweat it. You never know when you might be pleasantly surprised. No need to stress out. You’re on vacation.
31. Spend some time at the spa
Get a massage to get out all those toxins. Go with deep tissue for an extra detox or choose a body wrap.
32. Be easy on yourself
If you do eat too much, feel bloated, never get a workout in, or realize that you’ve just erased all the progress you’ve recently made on your health journey, have some compassion. It is vacation after all!
I once did a cleanse program that brought in a food psychologist to talk to us about eating and our emotions. According to her, if you beat yourself up about what you’re eating while you’re eating it, you actually receive less nutritional value from that food! That means beating yourself up while you eat that cupcake makes that cupcake that much worse for you than if you enjoy it.
What about you? Do you do anything on vacation to stay semi-healthy? Join the conversation on Facebook!
