Fitness expert and former 'Bachelor', Tim Robards, has some advice for keeping the kilos off while enjoying yourself abroad.
Travelling can be an exciting, energetic or relaxing experience, however, staying healthy while on holiday isn’t always easy. Your fitness will inevitably fall down your list of priorities, but it is still important to maintain a balanced lifestyle when you can.
To help you stay on track next time you pack your bags, Chiropractor and Deep Heat Pro Ambassador, Dr Tim Robards, has some tips on how you can stay fit and healthy while on your next holiday.
1. Plan a quick workout
Studies show that quick sessions of intense exercise can be as effective - if not more effective - than prolonged workouts. Don’t worry about finding a hotel with a gym, you can achieve a quality workout from your hotel room or simply by heading outdoors - and all you need is 20 minutes! So set a timer and aim for 10-30 minutes of intense exercise.
Don’t be limited by your surroundings, the options are endless. Use those stairs nearby for a 15-minute sweat session, challenge yourself to 30 sit ups by the pool, or maybe do 20 minutes of hardcore laps in the ocean in-between your leisurely dips.
Doing a little exercise is better than doing nothing at all. So whether you do 10 minutes, 20 minutes or an entire hour, just make sure you get your body moving and your heart rate pumping.
2. Pack your snacks
One of the hardest things about staying healthy while on holidays is maintaining a balanced and nutritious diet. Deliciously decadent foods are around every corner, with unhealthy snacks at the forefront.
Perhaps every second or third day, try for healthy snacks like yoghurt, fruits, nuts and raw veggies. If you’re in a hot climate, maybe freeze some berries and watermelon. After a day of walking everywhere, snacks will stop you from feeling starved and prevent you indulging later.
But don’t forget to treat yourself too! You're on holiday and there's always room to treat yourself if you've been good!
3. Plan an active exploration
Staying active while on holidays doesn’t need to cut into your sightseeing time, you can incorporate healthy habits in your trip quite simply. Rather then catching a bus, train or taxi, why not explore the area by foot, bike, boat or kayak. From cave diving, to snorkelling, hiking or biking through local fields – the options are endless!
4. Pack equipment
Working out without a gym doesn’t have to be hard. Staying fit while on holidays can be as simple as packing a few pieces of equipment and getting creative. If you’re travelling overseas, keep it light with a yoga mat, a skipping rope or resistance bands – even just bringing along a supportive pair of runners is a great start.
Training on holiday? Hell yeah! It never takes my energy, it gives me energy! Especially when the view is this good... This is actually where my passion with the rings started. Being able to pack my gym in my luggage and find awesome places to hang them is a great way to keep inspired and keep up some training abroad. Always warm up properly with stretching and applying warm-up lotions especially if you've had some time off! @therobardsmethod #deepheatprozone #deepheatperformance #TRMrings #positano #backdrop #outdoorgym #spon
5. Remember to relax and stretch it out
Stretching is really important to get your muscles in prime condition, and actually goes a long way in keeping you looking toned, so if you don’t always have time for a quick workout, make sure you do a few stretches when you wake up in the morning or when you’re relaxing at some point during your day.
It’s important to remember that holidays should be enjoyed, so accidental exercise is encouraged, planned exercise is optional but relaxation is mandatory.
After a day of exploring and sightseeing, a muscle massage with a heat therapy lotion, a sauna or a yoga class will be just what you need. Heat therapy lotions or rubs are great for recovering after intense exercise on holiday – whether that is walking all day, a long hike or skiing.