Going on holiday is the perfect time to relax, unwind and reset. But for many people, it can also feel like a disruption to their regular fitness routine. The good news is that you do not need to choose between enjoying your break and staying on track. With a few simple habits, you can move your body, feel good, and return home refreshed, not regretful.
Here are realistic and practical tips to help you stay fit while still enjoying every moment of your trip.

1. Walk As Much As You Can
Walking is one of the most accessible and effective ways to stay active while travelling. Whether you are exploring a new city, hiking through nature or heading to the beach, aim to move on foot whenever possible.

Ideas:

• Walk instead of using taxis or public transport

• Take scenic strolls in the morning or after dinner

• Use a step counter to stay motivated

• Join a local walking tour or hiking group

Walking not only keeps your body moving, but also helps you see more of your surroundings and burn calories without feeling like you are working out.

2. Pack Travel-Friendly Workouts
Even if your hotel or accommodation has no gym, there are plenty of ways to stay active with minimal equipment and space.

Travel workouts you can try:

• Bodyweight circuits using squats, lunges, push-ups and planks

• Resistance band sessions for strength

• HIIT routines lasting 15 to 20 minutes

• Yoga or mobility flows to stay limber

All you need is a small area, a towel or mat, and your own body weight. These sessions can be done in the morning before heading out or in the evening when you return.

3. Make the Most of Local Activities
Being on holiday opens the door to trying new things. From water sports to mountain adventures, take advantage of activities that get you moving and provide a full-body workout.

Examples:

• Swimming in the sea or pool

• Paddle-boarding or kayaking

• Snorkelling or surfing

• Beach volleyball or tennis

• Cycling tours or mountain biking

You can get a great workout without ever setting foot in a gym.

4. Eat Mindfully Without Restriction
Food is one of the joys of travel, and you should not feel guilty for enjoying it. Instead, try to find balance by making smart choices most of the time.

Tips for healthy holiday eating:

• Start your day with a high-protein breakfast

• Choose grilled, baked or steamed options where possible

• Stay hydrated and drink water between meals and alcohol

• Share desserts or treats rather than skipping them

• Eat slowly and listen to your hunger cues

Enjoy the local cuisine and cultural experiences, but avoid the habit of overeating just because you are away from home.

5. Limit Liquid Calories
Holiday drinks can be refreshing but may also be packed with hidden sugars and empty calories. Cocktails, soft drinks, and sweetened iced teas can add up quickly.

Better options:

• Choose light beer, dry wine or spirits with soda water

• Drink a glass of water between each alcoholic drink

• Add fruit or cucumber to water for flavour

• Avoid sugary mixers and creamy cocktails

Staying hydrated will also help reduce fatigue and keep your energy levels up during your trip.

6. Stay Flexible and Avoid All-or-Nothing Thinking
One of the biggest mindset traps is thinking that you need to either train every day or give up entirely. The truth is, some movement is better than none, and balance is key.

Remember:

• Missing a workout does not undo your progress

• One indulgent meal does not mean the whole day is ruined

• Being flexible with your routine will help reduce stress

• Holidays are for enjoyment as well as wellness

If you train consistently the rest of the year, a few days off will not derail you. Focus on staying active, making better choices when you can, and enjoying the full experience.

7. Use Travel Time for Recovery
Holidays are a great time to prioritise recovery. Your body needs rest to grow stronger and avoid burnout.

Ideas:

• Sleep longer and establish a gentle morning routine

• Book a massage or visit a spa

• Use travel days for stretching or mobility sessions

• Reflect and set new goals for when you return

Giving your body and mind a chance to recharge is just as valuable as working hard in the gym.

Final Thoughts
Staying fit on holiday is not about perfection. It is about making conscious choices, moving your body, and enjoying everything your destination has to offer. You do not need to sacrifice your holiday or your health to stay on track. With a little planning and the right mindset, you can do both.
If you are unsure how to keep your fitness consistent while travelling, working with a personal trainer can help. I can provide you with a flexible, travel-friendly fitness plan that keeps you motivated and accountable even when you are away.

Want a bespoke plan that fits your holiday lifestyle? Contact me today to create a fitness strategy that works wherever you go.

Website: www.jsmfitness.co.uk
Email: [email protected]
Phone: 07590 830263

St Albans Personal Trainer, serving Harpenden & Surrounding Areas in Hertfordshire