Who doesn’t love a vacation? The excitement of planning every little detail, the pleasure of room service, the luxury of spacious showers and bathtubs, and of course, the irresistible buffet. For many, savoring the endless options at the buffet is the highlight of any vacation.

While we love going for a refreshing swim, a relaxing walk, or even hitting the gym once in a while ‘just for the look’, our regular fitness routine often gets left behind.

Even the most dedicated fitness enthusiasts, who typically stick to rigorous workouts and healthy eating, may feel more relaxed about their routines during the holidays.

After all, it’s the perfect time to have some fun and take a break from the daily discipline.

But why does this happen?

talking to india today When asked about why people easily skip their fitness routines during vacations, Ahmedabad-based psychiatrist Dr Sarthak Dave says humans naturally seek out activities that provide a sense of pleasure and reward.

“Regular exercise leads to the release of chemicals such as dopamine and norepinephrine, as well as increased self-esteem, as they reach their fitness goals and achieve the desired body shape. However, it takes constant effort to maintain this routine,” he added.

The doctor further explains that, on the contrary, vacations also provide the same pleasant feeling with much less effort.

Dr. Dave says, “When people experience this dopamine surge without any normal exertion, they may lose the motivation to continue exercising. This tendency to seek the easiest path to pleasure reflects their lack of consistency and commitment to the goals they have set for their own well-being. It also suggests that they view fitness as a routine, a task, related to daily life, and not as a core part of their well-being.”

Do fitness experts agree?

According to Abhishek Bhadoria, head trainer at Multifit (a multinational gym chain), it is human tendency to often skip exercises during holidays due to various reasons:

• First, holidays typically cause a disruption in routine, making it challenging to continue regular exercise.
• Second, the enjoyment and relaxation that comes with vacations can cause people to prefer leisure over exercise.
• This difficulty is further compounded by awkward circumstances and limited access to traditional exercise facilities or fitness resources.
• Maintaining a pattern is often hampered by the allure of new activities, including eating out and tourism.
• And finally, many people develop a ‘holiday mentality’ in which they see it as ‘okay’ to do something a little different from the norm and use it as an opportunity to relax guilt-free.

Kushal Pal Singh, fitness and performance expert at Anytime Fitness (a fitness club chain), agrees, “Many people have this notion that they should relax and not indulge in any compulsive activities during the holidays.”

Maintaining a Routine

“If you want to stay fit while on vacation, consider incorporating exercise into your daily routine. Start by setting achievable goals that align with your vacation schedule, such as quick workouts or bodyweight activities that don’t require any equipment. Consider and schedule accessible fitness options, such as an on-site fitness center, neighborhood park or hotel gym,” Bhadoria says.

Fitness experts suggest prioritizing consistency over intensity; even a workout lasting only 15 to 20 minutes can be beneficial. You can also incorporate physical activities like swimming, cycling or hiking that fit your vacation schedule, and of course, walking is always a big part of that.

To this, Singh says that it is important to set realistic goals. While it is good to maintain your workout routine, it is important to make it flexible so that it does not disrupt other scheduled plans. Additionally, it is important to create a schedule that maintains a balance between activity and rest so that working out becomes fun rather than a chore.

During vacations, we often don’t feel motivated enough to exercise. To maintain motivation, involve your travel companions in your exercise program; turn travel companions into workout buddies.

It’s all about preparing your mind

Experts believe that a mindset shift is key if you want to stick to a fitness regimen while on vacation. Start by imagining yourself on vacation, where exercise comes naturally into every day’s routine because fitness isn’t a chore. Also, prioritize flexibility and accept that your routine may need to change depending on your schedule and environment.

By emphasizing the benefits of staying active, such as having more energy and a happier mood while traveling, you can develop an optimistic outlook.

You also need to understand that you may not get extraordinary results from your holiday workout. So, commit to finding a balance between enjoyment and fitness, understanding that it’s okay to deviate a little from your regular routine.

Balance it with your diet

We often find ourselves eating more than usual during the holidays, with hardly any tasty-looking dishes catching our eye. However, experts believe that a smart diet and careful planning are essential to maintaining a comfortable fitness routine even while overeating.

Abhishek Bhadoria says, “Start by emphasizing portion management and choosing healthy foods whenever possible. For a balanced diet, choose foods rich in vegetables, lean proteins, and whole grains. Plan great meals, but make sure you balance it out with nutritious snacks and meals throughout the day.”

He says, “Drinking enough water is essential for controlling appetite and maintaining general health. To avoid overeating, practice mindful eating techniques like appreciating each bite and being aware of your hunger cues.”

Your fitness routine should be something like this

“A holiday fitness routine should be fun, light, easy and flexible,” Kushal Pal Singh tells us.

• Create a routine that includes variety and includes bodyweight exercises that require no equipment, such as push-ups, squats, lunges and planks.
• As far as cardio goes, you can simply walk, jog, swim, or bike and go for a ride.
• A little stretching and a bit of yoga can work wonders for relaxation and recovery.

“The ultimate goal is to keep moving naturally, no matter what your holiday schedule is,” he adds.

To ensure you stay fit while on vacation, the secret is to choose activities that are easy to incorporate into your schedule, are fun, and are convenient.

Exercising is more than just going to the gym

For many people, exercise means going to the gym. But during the holidays, access to fitness centers may be limited, and normal routines may seem out of reach.

However, it is important not to underestimate the importance of outdoor activities such as swimming, cycling and hiking, which provide tremendous benefits for your heart and muscles.

Recreational sports like paddle boarding, beach volleyball, and tennis can be both fun and a fitness boost. And, of course, we all know how yoga can improve flexibility and help relieve stress.

So, even without a gym, there are many ways to stay active and healthy while enjoying the holidays.