Summer Vacation Fitness Tips + How to Stay Active While Traveling
Summer vacation is a time to relax, explore new places, and enjoy the outdoors. However, staying active during your travels can be challenging, especially when you’re on long car rides or flights. Here are some exercises and stretches to help you stay fit and refreshed on the go.
Stretches and Exercises for Long Car Rides
1. Seated Torso Twist
• Sit up straight with your feet flat on the floor.
• Place your right hand on the back of your seat and gently twist your torso to the right.
• Hold for 15-30 seconds, then switch sides.
2. Neck Stretches
• Tilt your head to the right, bringing your ear towards your shoulder.
• Hold for 15-30 seconds and switch to the left side.
• Rotate your head slowly in a circular motion to relieve tension.
3. Ankle Rolls
• Lift one foot off the floor and rotate your ankle in a circular motion.
• Do this for 15-30 seconds, then switch feet.
• This helps improve circulation and reduce stiffness.
4. Seated Marching
• Sit up straight and lift one knee towards your chest.
• Lower it and repeat with the other leg.
• Continue alternating for 1-2 minutes to keep your legs active.
5. Shoulder Shrugs
• Raise your shoulders towards your ears and hold for a few seconds.
• Release and lower your shoulders.
• Repeat 10-15 times to release tension in your upper body.
Stretches and Exercises for Flights
1. Seated Leg Lifts
• Sit back in your seat and extend one leg out straight.
• Hold for a few seconds, then lower it back down.
• Repeat with the other leg. Continue alternating for 1-2 minutes.
2. Overhead Stretch
• Raise both arms above your head and interlace your fingers.
• Push your palms upwards and hold for 15-30 seconds.
• This stretch helps relieve tension in your upper body and back.
3. Seated Spinal Stretch
• Sit up straight and place your right hand on the outside of your left thigh.
• Gently twist your torso to the left and hold for 15-30 seconds.
• Switch sides and repeat.
4. Foot Pumps
• Place your feet flat on the floor.
• Lift your heels off the ground while keeping your toes on the floor.
• Lower your heels and lift your toes off the ground.
• Repeat 10-15 times to improve circulation in your legs.
5. In-Flight Walks
• Whenever possible, take a short walk down the aisle.
• This helps stretch your legs and promotes better blood flow.
Outdoor Activities for Summer Vacations
1. Hiking
• Explore local trails and enjoy the natural scenery.
• Hiking is a great cardiovascular workout and strengthens your lower body.
2. Swimming
• Take a dip in the ocean, lake, or hotel pool.
• Swimming is a full-body workout that’s easy on the joints.
3. Biking
• Rent a bike and explore the area.
• Cycling is a fun way to get around and stay active.
4. Beach Volleyball
• Join a game of beach volleyball for a fun and social workout.
• It’s a great way to work on your agility and coordination.
5. Yoga on the Beach
• Find a quiet spot on the beach and practice yoga.
• The sound of the waves and the fresh air enhance relaxation and mindfulness.
Tips for Staying Active
• Stay Hydrated: Drink plenty of water, especially if you’re in a hot climate. Bonus: Add in electrolytes
• Wear Comfortable Shoes: Ensure you have supportive footwear for walking and other activities.
• Pack Light Equipment: Consider bringing resistance bands or a jump rope for quick workouts.
• Stretch Daily: Stretch your muscles daily to prevent stiffness and maintain flexibility.
We are also happy to have you enroll in our remote fitness program, which allows you to take us with you!
Staying active while traveling doesn’t have to be difficult. With these simple exercises and activities, you can enjoy your summer vacation while keeping fit and energized. Happy travels!
