Tips for a successful active travel experience:
- Planning Ahead: Anticipate potential disruptions to your active traveling and plan your fitness routine accordingly. Consider these questions: Will you have time alone for your desired physical activity, or will you be part of a group? If so, what group activities could keep you active? Be mindful of the local culture: Is public exercise acceptable, and if not, how can you adapt? Pack portable workout gear like resistance bands or a jump rope.
- Practice Mindful Habits: If you’re busier in the summer months, it’s crucial to take that into account. The best way to put in place a habit, as described in week 8 of the summer challenge, is to use the if-then method. For example, at 6 pm everyday, you’re doing a HIIT workout. Maximize the effect of this method by having a fitness buddy that helps you stay accountable and on track.
- Set Realistic Goals: Focus on maintaining rather than improving your fitness levels during disruptions. Achievable goals can keep you motivated without feeling overwhelmed. Remember, summer is for fun and relaxation, and movement can come in many forms beyond regular workouts.
- Incorporate Physical Activity into Daily Life: Find opportunities to incorporate active travel activities throughout the day. One of the core pillars of vacations is sight-seeing, so take advantage of the opportunity to walk while discovering a new vibrant city. This way, you’re hitting two birds with one stone, and helping you hit 10,000 steps easily. Additionally, other forms of exercise like biking instead of taking the metro or other forms of transportation allows you both to get familiar with the new environment while keeping active. Finally, don’t forget that vacations are supposed to be fun, so make movement fun: many getaways include hiking opportunities, beach games such as volleyball or frisbee, as well as plenty of watersports such as swimming or surfing.
- Discover the Local Culture: Engage in local activities to make active travel a reality. This could be Tango lessons in Argentina or Capoeira training in Brazil, adding a cultural experience to your fitness routine.
- Stay Connected: Use the tools at your disposal to your advantage: nowadays technology is a great way to stay motivated and accountable. Fitness apps, virtual classes, and online communities can provide support and keep you engaged in your fitness journey, just like our clients are doing through our Summer Challenge.
- Quick Workouts: Focus on quicker workouts such as high intensity interval training or heavy-resistance training, leaving you time to enjoy the rest of your summer activities. Follow along to Playground or even Beach workouts which can be done from just about anywhere. Additionally, low intensity alternatives exist for those who exercise from their hotel rooms. Like we suggest in our week 8 of Summer Challenge, the goal is to stay consistent on your active travel holiday, especially if you are in the early stages of your fitness journey.
- Stay Hydrated: Proper nutrition and hydration are crucial for energy and performance. Carry a water bottle and make healthy food choices. Avoid working out during peak temperatures (10 am to 4 pm) and increase water intake while reducing caffeine.
Are there Yoga lessons near me? What are the options for healthy meals near me?
In summary, advance planning is key to staying active during your travels. By considering local fitness options and healthy food choices ahead of time, you can seamlessly integrate physical activity into your vacation. Be mindful of cultural norms, set realistic fitness goals, and use technology to stay motivated.
Importance of the right food choices to lose weight and gain energy according to Science
However, maintaining your physical activity cannot be the sole focus of your active travel efforts if the goal is to improve your wellbeing this summer. According to a 2015 Study (A prospective study on vacation weight gain in adults), 1-3 weeks of vacation led to an increase in weight gain even though participants had increased their physical activity level compared to the norm, which persisted 6 weeks following the end of a vacation. They suggested that this was primarily due to increases in energy intake while on vacation, and that the longer the participants were on vacation, the more acute the weight gain was.
Even more interesting perhaps was this finding: those with higher activity levels were not protected against weight gain (the drop in physical activity post the holiday season may have contributed to this). All in all, this implies that physical activity on its own is just not sufficient to avoid weight gain, and that portion size and content have to be taken into consideration, as does alcohol intake. Indeed, the study found a huge increase in alcohol consumption during vacation (twice as much during vacation compared to prior vacation), which contributed to about 30% of all the weight gain.
Be mindful of what you’re eating, especially with portion sizes, as easy access to food can lead to overconsumption. Enjoy your meals and explore the local cuisine, but prioritize plant-rich, protein-packed specialties. Healthy food can be delicious! Consider the 80-20 rule: 80% of your food choices should be health-conscious, and 20% can be indulgent treats. While physical activity alone isn’t enough to prevent weight gain in your active travel trip, it certainly helps, especially if you maintain your routine post-vacation. Stay active and health-conscious this summer!
About the author
Meet Aïda, a Summer intern at MyAuthentikSpoon, an online platform dedicated to helping people make better food choices for stronger wellbeing. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with our expert naturopathic coach to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.
