Your circadian rhythm is responsible for many different body functions and can have a large impact on your health and overall well-being. But your circadian rhythm is not limited to being affected only by daylight savings changes. Knowledge is your best tool — here’s what you need to know and how it can impact your health, and what you can do to regulate it.
In my last blog, I discussed how despite being on a 3-week honeymoon in Italy, we tried to stay healthy and maintain at least a few of the habits that are part of our healthy day to day routine. In today’s blog, I want to fill in the other half besides nutrition, and that is how to stay active. Vacation is a great time to sit back and relax, but there are still ways to stay active that won’t feel like you have to alter your day to fit in a workout. For the sake of this blog post, and given our recent situation in Italy, I’m going to assume that you do not have access to a gym, although a gym, a pool, and many other facilities like tennis courts or golf courses are of course excellent ways to stay active on vacation. However, I’m going to focus on what you can do within your room and and while you’re out and about. I present to you: My Top 5 Tips to Stay Active While on Vacation!
1 – Walk Everywhere
This is one of the easiest options. Walk anywhere and everywhere you can. While safety is, of course, the first priority, in many cities, walking is the main form of transportation. Where I might elect to drive or take a taxi/Uber/Lyft at home, walking is a much more commonly used and more effective form of transportation abroad [I’m talking to you Europe].
2 – Embrace Simple, Basic and Effective Exercises
Lunges. Squats. Push-ups. Situps. Stairs. You’re very familiar with the basics, regardless of what you do on a regular basis. These are all possible with zero equipment and very little knowledge or preparation. Try to focus on the core areas, and you’ll be surprised at what you can achieve and maintain. Here is an example of a quick fat-burning circuit that I can easily repeat on a daily basis anywhere I go. Repeat the circuit 3-5 times, depending on how much time you have, for a strenuous and workout. Modify the number of reps to meet your fitness level.
Jump squats: 5 – 15x
(Modified) Push-ups: 10 – 20x
Burpees: 5 – 10x
Planks / Side planks: 20 seconds normal / then each side
Lunges: 10 – 20x
Russian twist (use a full water bottle for a weight): 25-50x
3 – Run!
Similar to the above two suggestions, movement is key in whatever way you can achieve it. In almost every location I’ve ever traveled to, a morning or evening jog [Let’s be honest… vacations are normally in hot places, unless you’re traveling for business and don’t have a choice, or seeking winter sports (in which case you’re already active), so finding the cool time of the day and planning around it is often a small but very important detail] is way easier than you think. Challenge yourself to a run a mile quicker than your normal pace, or to do a quick couple laps within a smaller area. Running shoes take up extra space in the suitcase, but are worth it if you can fit them in, and can also double as walking shoes for longer walking days.
4 – Yoga & Stretching
While a vacation may not always be the most convenient place to get your normal workouts in, simple routines involving yoga and stretching can make a big difference. You’ll most likely be walking more than normal, even if it’s just within airports and train stations, especially when dragging your luggage with you. This can tighten up any and all muscles, which makes staying limber even more important. Even just finding a quick moment to do a few yoga poses or stretch out will make a difference, but if you can get in a routine where you make some time daily, you won’t regret it!
5 – Bring a TRX / Resistance Exercise System
If you are not familiar with the TRX suspension system, within your regular routine at home, in classes, or anywhere else, I can’t endorse it enough. Not only because of the effectiveness but especially because of the lightweight and portability. My best workouts are often achieved through this wonderful resistance-based workout system. You can modify the difficulty by simply adjusting the angle of your body in relation to the straps/wall, and can complete many different full-body workouts wherever you are, strap onto a door, a tree, or a wall-hook, if available. You can find some basic TRX workout information here.