Vacations often mean our exercise routines fall by the wayside.  They don’t have to. Even if you’re away from home, you can still have fun and relax while sneaking in some quick workouts.

There are a number of physical activities you can do on vacation that are fun, invigorating and don’t require bulky, expensive gym equipment. Here are some tips to help you stay healthy while you are out of town.

Start your morning with a hotel room workout.
Before you set off to conquer the day, do some calisthenics (exercises that use your body weight for resistance). A simple three sets of eight to 12 reps of these basics should do the trick.

• Squats
• Lunges
• Push ups
• Sit ups
• Jumping jacks
• Mountain climbers

Walk everywhere when possible.
Ditch the cabs, buses and trains and sightsee from the sidewalk. Plan ahead and get a hotel that is within walking distance to the city’s attractions. Walking will burn calories and save money on transportation. It’s a win-win situation!

Take advantage of the water.
Instead of just lounging by the pool, jump in the water to do laps, tread water or just play with your kids. If you’re vacationing by the ocean surf, paddleboard, snorkel or scuba diving for a great workout.

Rent a bike.
Do some research and find out if your destination has a bike share program or local bike rental service you can use. A bike ride is a great way to tour the city while burning calories.

Play on the beach.
Be social and fit! Organize a game of beach volleyball. It’s a great way to burn calories, meet other people and have fun. You can also get in a bit of exercise by taking long walks on the beach or starting a game of sharks and minnows (or the more classic tag).

Don’t overdo it.
Vacations should be relaxing, so don’t stress yourself out by setting high goals for your physical activity. Aim for 40 to 50 percent of your normal workout routine.

Exercising on vacation can be fun and easy! Try these tips the next time you travel and you’ll see how fun it can be to stay fit.

Sources: Ten Ways to Get a Workout on Vacation,  Active, 2021; Vacation Doesn’t Have to Sabotage Your Fitness Routine,  WebMD, 2021.

Originally published 3/6/2017; Revised 2021