Fun and Flexible Ways to Stay Active on Summer Vacation

Yes, You Can Still Exercise on Vacation

Summer vacation is a time to unwind, explore new places, and take a break from the usual routine. But while it’s important to rest and recharge, completely abandoning physical activity can leave you feeling sluggish or stiff—and make it harder to return to your regular fitness habits when the trip ends. The good news? Staying active on vacation doesn’t have to mean hitting the gym or following your usual workout schedule. With a little creativity and flexibility, you can incorporate movement into your getaway in ways that feel refreshing, not like a chore.

This article offers practical, enjoyable ways to stay active on vacation, without sacrificing fun, relaxation, or quality time with family and friends.

The Benefits of Staying Active While You Travel

Vacation exercise isn’t about burning off food or keeping strict routines. It’s about feeling energized, sleeping better, and managing the stress that can come with travel. Moderate activity helps regulate mood and digestion, supports circulation after long periods of sitting (like flights or car rides), and reduces stiffness from different beds or pillows.

According to the U.S. Department of Health and Human Services (2018), adults should aim for at least 150 minutes of moderate-intensity activity per week. Staying active while traveling helps keep you on track toward that goal and offers an opportunity to explore your surroundings in a more meaningful way.

Fun and Flexible Ways to Stay Active on Vacation

1. Walk, Hike, or Bike to Explore
One of the easiest ways to stay active is simply to walk more. Whether you’re strolling through museums, sightseeing in a new city, or taking a nature trail, walking counts as effective cardio. Biking is also a great option if you’re in a bike-friendly destination—it’s faster than walking but still allows you to soak in your surroundings. Hiking offers the bonus of scenic views and natural immersion, making the experience as enjoyable as it is beneficial.

2. Take Advantage of Hotel or Resort Amenities
Many hotels, resorts, and vacation rentals offer fitness centers, swimming pools, or free group classes. Even 20–30 minutes on a treadmill, in the pool, or using resistance equipment can help maintain momentum. Water aerobics, yoga classes, and dance sessions offered on-site can be fun, low-pressure ways to move, especially if you’re with family.

3. Do Short Bodyweight Workouts
You don’t need a gym or fancy gear to stay fit. Quick, equipment-free workouts using bodyweight movements—such as squats, push-ups, lunges, planks, and jumping jacks—can be done in a hotel room, on the beach, or in a park. Try “snacking” on exercise: 10 minutes in the morning or evening can help you stay consistent without feeling overwhelmed.

4. Play Active Games and Sports
Vacation is the perfect time to embrace playful movement. Join a beach volleyball game, toss a frisbee, go paddleboarding, rent kayaks, or simply swim in the ocean or pool. Even playing tag or catch with kids gets your heart rate up while strengthening bonds with loved ones.

5. Stretch or Practice Yoga
Long days of travel or lounging can make your body feel stiff or sore. Starting the morning with a few stretches or winding down the day with a yoga flow can relieve tension and keep your joints and muscles happy. Apps or videos can guide you, or you can create your own simple routine.

Tips for Making It Easy and Enjoyable

• Set realistic goals. Don’t pressure yourself to maintain your full fitness routine while traveling. Focus on staying active in ways that feel good and fit your vacation lifestyle.
• Pack for movement. Bring lightweight, comfortable clothes and shoes that allow for walking, stretching, and other types of movement.
• Involve others. Invite family or friends to join you in a morning walk or beach workout—it can be a fun bonding activity.
• Listen to your body. Vacations are for rest, too. If your body feels tired or sore, prioritize gentle movement and recovery instead of pushing hard workouts.
• Be flexible. Remember that every bit of movement counts. Even a brisk walk to a coffee shop or some stretches before bed contributes to your overall wellness.

Active Travel Feels Better

You don’t have to choose between relaxing and exercising on vacation—you can do both. Staying active on your trip doesn’t mean rigid workouts or missing out on fun; it means embracing the opportunities for movement that naturally come with exploring new places and enjoying time away. With a little intention and creativity, you’ll come home from vacation not just recharged but feeling strong, refreshed, and ready to return to your usual routine.