Even if you’ve planned a relatively sedentary holiday, it’s important to give your body a chance to move.
1. The beach provides several ways to get your exercise. The sand provides two great options for running: a firmer surface when running closer to the water where the sand is packed, or more resistance by running in the dry, looser areas outside the reach of the waves.
2. The ocean current provides great resistance training by simply walking into the incoming waves. The required balancing act uses core muscles. Be careful to stay on your feet and avoid the undertow as you move into deeper water.
3. No ocean? Use the hotel pool for resistance training. Try lunging or running, churning your arms under the water. You’ll find the buoyancy of the water is easier on the joints than running on pavement.
4. If you find yourself on the road for work, and the hotel fitness center is lacking, step outside and find a park bench. Try push-ups with your hands on the bench, then alternate a set with your feet up on the bench. The latter format will be harder, but both forms will hit the top and bottom part of your chest.
5. To work legs and glutes, find a sidewalk and lunge for 25 to 50 yards, then run high steps for 50 yards, then go back to lunging. Head back to the park bench and do box jumps, hopping up and down on the bench. Make the world your gym. Simple creativity can get you 10 minutes of exercise and dramatically impact your day.
6. Pack a set of resistance bands or a jump rope. The bands can be wrapped around a bedpost or a static object by the pool. Three to five sets of squat rows will hit two major muscle groups. Go old school with a jump rope—which can be used anywhere, even a hotel balcony—for a cardio and shoulder workout.