Staying Fit on Holiday

Beach holiday Workout
Working out in the Heat
Healthy eating

Going on a summer holiday is a great way to relax and have fun with family and have a break from work and enjoy life cal foods and drinks. However, we can still keep active and eat and drink healthily whilst on holiday and still enjoy ourselves.

Fix have produced a definitive guide via an infographic with tips and advice on how to stay fit and active on holiday, advice for training in the heat and healthy eating advice. This blog summarises the detailed article on staying fit in holiday as written by Ashley Aucoin. Thank you to Katelyn Green for providing this article and infographics.

Please click on the 3 infographic images to enlarge them and see a wide variety of information and concise detail on all things health and exercise. The first infographic is a full-body beach Workout. The second infographic gives advice on working out in the heat. The third infographic provides tips for eating at the buffet.

High 5,



Staying Fit on Holiday 

While most resorts have gyms on-site, the thought of taking up precious packing space with trainers and workout gear is unnerving. Even if you opt for extra sundresses and shorts, there's no need to fret. You can still get a great workout at your resort or on your cruise ship just by taking part in the daily activities.


Water Polo

While the bathing caps might look silly, the health benefits of water polo are nothing to scoff at. Did you know that playing 1 hour of water polo can burn up to 700 calories? That’s roughly five Cuba Libres! The object of the game is simple. Two teams compete for possession of a ball and to try to score by throwing it into their opponent’s net. Watch out though! If you have possession, you have to swim quickly, because the other team will try and wrestle the ball away from you!


Dance Classes

Just like in Dirty Dancing, your resort will offer fun dance classes on the beach and by the pool. One hour of shaking your hips to Shakira and J-Lo will help you tone your core and legs while torching up to 400 calories per hour.


Aqua Aerobics

Don’t be a spectator on the pool deck–get in the water and try an aquasize class. These classes are perfect for all fitness levels and abilities. If you really want to challenge yourself, head for the deep end of the pool and feel the burn in your legs as you work to keep yourself afloat. A standard aquafit class can burn upwards of 300 calories an hour. Not bad for splashing around to energizing music!



If you love the ocean and all the beauty that lives below, grab a snorkel and venture out to the reefs and sandbars. Swimming around and spying on the tropical fish is fun and fitness-friendly. This adventurous activity can burn over 600 calories an hour–as long as you don’t eat the bread you bring to attract the fish.


Beach Volleyball

You don’t need to be in a Top Gun montage to join in on a beach volleyball game. Even if you are new to the sport, the lateral movements and jumping in the sand alone will be a great core and leg workout. Add in the bumps, sets, and spikes and your shoulders and arms will be feeling the burn too. Spend an hour on the courts and sweat out up to 500 calories.


Barefoot Running

Embrace the beautiful tropical morning and head to the beach for a barefoot run. The loose, dry sand causes your feet to sink and your stabilizing muscles to work harder than they normally would when running on a treadmill or sidewalk. You can burn up to 80 extra calories per mile running on sand! If you are new to running, I suggest sticking to the harder wet sand and slowly progressing to dryer sand as your body becomes more accustomed to the terrain. The beach is a beautiful place to run–just make sure to keep your eyes open for sharp sticks and shells.


Heat Protection

If you’re heading outside to do a workout on your holiday and aren’t used to the climate, make sure you keep these six things in mind:

  1. Stay Hydrated: Always have a water bottle nearby when you are exercising in hot weather. Adding the element of heat to your workout means your body will lose more water than it would in your regular gym routine. To avoid dehydration and keep your performance up during your workout, drink a minimum of one cup of water for every 15 minutes of exercise. Be sure to replace lost fluids after your workout too. 
  2. Decrease Intensity: If you aren’t used to working out in the heat and humidity, you will notice that they can really slow you down. Scale back the intensity of your workouts to accommodate these new elements. If you normally run four miles, aim for three. 
  3. Dress Appropriately: Opt for loose-fitting, light-colored clothing. The loose clothes will improve air circulation to your skin and keep you cool while the light colors won’t absorb the heat as much as dark ones. 
  4. Suncream : Even if you are just heading out into the sun for a quick workout, you can still get a burn and sun damage. Make sure you choose a waterproof sunscreen.
  5. Before 11 and After 3: Know when the sun will be at its hottest and avoid working out during those hours. Typically the hottest times of the day are between 11am and 3pm. 
  6. Know Your Limits: If you start to feel dizzy, light-headed, extreme fatigue, or nausea, it’s time to stop. Listen to your body when you are working out in a new climate. If you don’t feel right, stop, drink some water, and find an air-conditioned room.


Tips for the Buffet

Avoid falling victim to the buffet by following these simple guidelines.

  1. Take Stock: As soon as you arrive at the buffet, walk around and see all the options you have. Once you are aware of your meal choices you can make a final decision on what to eat. This will reduce the temptation to keep going back to the buffet to see if there was something you missed or forgot to try.
  2. Plate Size: The large plates not only let you take more food, but they also skew your perception of portion size. To avoid overeating, grab smaller plates and bowls.
  3. Grab a Tray: Having a tray to pile your plates on gives you the ability to take stock of your food choices. When people feel restricted in their options, they tend to go for the items they really want, versus what they should be consuming. The tray also allows you to do a quick scan of your plates. It’s going to be very obvious if you’re missing extra greens!
  4. Hide Out: Once you have your meal, sit as far away from the buffet as possible. By not having the food in sight you won’t be as tempted to get up for seconds or crave more. We tend to eat more of what is in our line of sight so if you can’t avoid viewing the buffet, sit closer to a healthy section.
  5. Dine and Dash: Schedule an activity for immediately after your meal. Knowing you have to work out will make you more cautious about your food choices and portion sizes.

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