8 Simple Ways to Get Back into Exercising After Vacation
Going on vacation is always a fun way to escape the everyday and relax, but it can also be tough to get back into the swing of things when you return. Whether you’ve been gone for a few days or a few weeks, getting back into your exercise routine can seem daunting. But don’t worry – we’ve got eight simple ways to get in a post-vacation workout!
So, whether you’re just looking for a little inspiration or some concrete tips, keep reading for eight easy ways to start getting active again after vacation. And trust me – once you get started, you’ll be glad you did!
After coming home from an unforgettable vacation, sometimes the mere thought of getting back into your exercise routine seems a bit daunting.
Although an excellent boost for your mental health and well-being, vacations and travel adventures can put a small dent in your physical health—and that’s okay.
A vacation may get you a little off track, but that doesn’t mean your fitness routine should have to melt away into nonexistence.
So the question is—how do you get back into exercising after a nice, long break?
Take the time to rest after your vacation
Don’t punish yourself for taking a break – enjoy your time off!
Way too often, the importance of resting gets left in the dust as we put more of a priority into work, our social life, and house chores post-vacation.
Only after we’re feeling cranky, burnt out, and just downright exhausted from jet lag that we stop and think—damn, I need a nap!
Getting the proper amount of sleep, especially post-vacation is vital to our overall health and wellbeing. If you’re adequately rested and feeling rejuvenated, you’ll be more inclined to pick up where you left off in your exercise routine.
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Find a new post-vacation workout to try
If you’re genuinely feeling unmotivated to get back into your old fitness routine, it may be time to find something new you’ll enjoy! There are so many possibilities of fitness classes out there—I’d be here all night listing them all!
Yoga on the beach is always a fun alternative!
I can tell you that my favorite “quirky” fitness classes I’ve ever taken are Zumba, yoga, and even pole dancing fitness!
Many gyms and dance studios offer new member passes or free trial classes, so don’t be afraid to find something that will best suit you! Exercising after a vacation is a little bit easier if you can find something you enjoy!
Start with smaller steps – just get dressed
Sometimes it can be useful just to dial it back a few notches from where you were pre-vacation to account for some muscle fatigue and endurance fatigue.
Don’t set yourself up for failure with unrealistic expectations of working out for an hour straight seven days a week. Instead, try starting out will a light walk or jog outside to get yourself moving.
If you need to, just get yourself dressed. The rest is sure to follow.
If you like to do strength training, dial down your reps or lift lighter weights. It might be tempting just to start right back up where you left off, but you’ll feel less overwhelmed if you start small and work your way back up.
As soon as you start with something small and feel good, you’ll get back into your healthy routine soon enough.
Remember how good working out makes you feel
When we spend too much time focusing on the effort it takes to get us back on track, we forget all the great benefits and “post-workout highs,” we feel when we work out. Workouts can be hard at the moment; they can even be hard mentally to get started, but you will always feel amazing afterward.
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Set up workout sessions in your planner
Sometimes we need something a bit more concrete to commit fully. For this reason, I recommend planning your workout days in advance and adding them to your weekly planner.
You should be treating them more like doctor’s appointments or meetings. Once you get back into the swing of things, exercising after vacation will become a more natural part of your daily routine.
See also:
Nothing gets you more motivated for a post-vacation workout than signing up for a race!
Dustin and I enjoy competing in Spartan races—especially after taking a break from working out for a vacation. Signing up for a race forces you to prepare, kind of like taking a test! Click here to find upcoming races near you!
And, to top it off, there are so many resources on the Spartan Race website including a “workout of the day” exercise, clean eating meal plans, and a community of individuals who continue to push each other to be the best they can be!
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Set exercise & health goals
Setting goals is a great way to boost your motivation for getting back to working out. Similarly, signing up for a race gives you a purpose and reason to get back into the gym. Just ask yourself, “where do I want to be in six weeks?”
Is it to be able to run a mile in under 10 minutes? Is it to have developed a solid habit of going to the gym five days a week? Make a goal—and work towards it!
Find yourself a workout partner
Dustin and I hiking on the island of Oahu!
To keep yourself accountable, find a good workout buddy that can join you on your exercise journey! It will give you that little extra push needed to get back on track. You can help encourage each other because there’s always strength in numbers!
Are you a frequent traveler and having a hard time incorporating exercise into your daily routine? Check out my “No Excuse” Healthy Travel Guides! In one of my articles, I share all the best exercise equipment for frequent travel!
Post-Vacation Workout Ideas
When it comes to getting back to working out after vacation, it’s best to ease back into your routine by starting with a light workout. Here is a list of simple, easy post-vacation workouts to get you going!
Day 1: Lower Body Strength Training
Start back into your routine by doing some lower body strength training. I like this video.
Day 2: Upper Body Strength Training
Grab a pair of dumbbells and get ready to hit the upper body. This includes arms, shoulders, upper back, and chest. If don’t have access to a gym or dumbbells, check out this quick 10-minute arm workout!
Day 3: Cardio
Try a quick 20-30 minute low-impact cardio workout to get the heart rate pumping. I like this video.
Day 4: Rejuvenating Yoga Flow
Yoga is a great practice to have, especially for frequent travelers. Do some simple exercises and yoga poses to help release tight hips, hamstrings, and the lower back.
Day 5: Full-Body Compounds
On day 5, focus on some full-body compound movements that work multiple muscle groups at the same time. Compound exercises include moves like deadlifts, bench presses, squats, and pull-ups.
Day 6: Ramp up the cardio!
Feeling good? Why not try some fun HIIT workouts or engaging cardio like walking, hiking, jogging, or biking.
Day 7: Rest & Stretch
A week of post-vacation workouts! You did it! It’s time to relax and reset. Getting back to working out gets easier and easier as you gradually increase the intensity of your workouts. Use this day to rest and stretch, and plan your next week of workouts!
Love the tips! The first couple of sessions back in the gym post-vacation are always the worst for me because it’s hard to get back into that routine, especially when I’ve lost some strength/cardio. It always takes me about 2-3 weeks of forcing myself out of bed to feel in the groove again.
I’m so glad you liked the tips! And I totally feel you girl– I’m the same way! It’s definitely challenging to start back up again but perseverance is key!
Yes! I absolutely agree! Getting my exercise in feels more like a chore in the first couple weeks of getting back from vacation. After I’m back in the groove, it feels good! Good for you for forcing yourself to get up and out of bed! lol